Is Soy Bad for You?

Soy has been a hot topic in the nutrition world over the last few years. Some people are nervous about health risks, while others swear by its health benefits. There’s a lot of information and opinions out there, and it’s easy to get confused. Let’s clear things up and explain what science actually says about soy.

Main Concerns about Soy

Let’s dive into some of the main worries that have been raised about soy consumption.

Impact on Hormone Balance

The phytonutrients found in soy, called isoflavones, are phytoestrogens. They are plant compounds that have a similar molecular appearance to estrogen. However, research shows that phytoestrogens act like weak estrogen in the body. They do not pose any health risks.

Link with Breast Cancer

Some women worry that phytoestrogen might raise their risk of breast cancer. Think again! Current evidence shows that a moderate intake of soy (1 or 2 servings per day) may be protective. Soy consumption could even reduce the risk of breast cancer! This is especially true when your diet includes a variety of plant foods.

Genetically Modified Organisms (GMO’s)

About 90% of soybeans are genetically modified in Canada and the USA. This might sound scary, but years of research show that genetically modified foods are just as safe as non-GMO foods.

That said, if you prefer, you can look for products with the USDA organic label or the Canadian organic logo. They guarantee your product is made from non-GMO soybeans.

Health Benefits of Soy

Helps Lower Cholesterol

Soy is a high-quality protein and plays a key role in a balanced diet and heart health. Consumption of soy protein has been shown to help lower LDL or “bad” cholesterol.

Studies suggest that consuming 25g of soy protein per day for at least 6 weeks could lower LDL levels by 3 to 4%.

Bone Health

Soy is also rich in isoflavones, which may help keep bones strong and reduce the risk of osteoporosis, especially after menopause. Soy products like tofu and fortified soy milk are also rich in calcium, another very important nutrient for bone health.

Combining tofu consumption with an active lifestyle and getting enough vitamin D is a great way to support bone health!

Weight Management

Soy protein can be helpful for weight management. Their protein will help keep you feeling full after a meal and reduce the chance of overeating later.

Some research even suggests that adding soy protein to your diet could help in preserving muscle mass while losing weight.

Nutrient-Dense Food

Apart from being rich in protein, soy products are packed with a variety of nutrients!

• Calcium (especially tofu that is calcium-set and fortified soy milk)
• Iron
• Magnesium
• Potassium
• Phosphorus
• Selenium
• Copper

How to Include Soy in Your Diet?

There are a lot of different ways to enjoy soy in your diet. Here are some of the most common soy products:

Tofu is essentially a cheese made from soy milk. Proteins from soy milk are pressed into blocks. There are many formats of tofu to explore: firm, extra firm, medium, and silken.

Edamame are young soybeans, usually boiled or steamed in their pods. They make a good, high-protein and healthy snack.

Tempeh is a fermented soy product with a hearty texture and a richer flavour. It’s great for stir-fries or salads.

Soy milk is a reliable plant-based alternative to dairy. It’s one of the plant milks with the highest protein content. Most brands are fortified with calcium, vitamin D and vitamin B12.

Miso is a fermented soybean paste used to add umami flavour to soups, salad dressings and sauces. It’s a rich source of probiotics.