What I Have Learned About Eating Soy

I am all for incorporating healthy food into my eating habits. That is, if I know the lowdown both pro and con. When I decided to add soy to my diet, I discovered there was a lot I did not understand about soy. Therefore, I began to research. Several years later, I continue to follow the ongoing and obviously debate-worthy exploration into eating soy. Here I share some of what I have learned along the way.

Is There a Happy Soy Medium?

Among scientific studies, doctors, nutritionists, and soy foes and advocates alike: it seems the jury is still out when it comes to a unified meeting of the minds concerning the precise pros and cons of soy consumption. The opinions for or against soy are plenty.

Some argue most soy research is based on animals. Others say soy studies and its effects on cancer risk reduction are primarily based on the Japanese.

Keep in mind; the Japanese diet is rich in soy from an early age. The Japanese diet is much lower in fat as well. The Japanese do not eat nearly the amounts of pork, chicken or beef that Americans eat. Could it be that they are healthier based on that alone?

All this soy information is quite complicated to the average person like me who simply wants to know how much soy I can safely add to my diet.

Soy Foods and Soy Supplements

What I have learned, though, is that many (far from all) physicians agree eating a reasonable amount of soy foods as part of a balanced diet is acceptable. That amount varies by physician, but according to Breastcancer.org, one to three (half-cup) servings of soy a day is OK.

However, Breastcancer.org claims there are "many" doctors who do not recommend taking soy supplements if you are on hormonal therapy -- or have estrogen-receptor-positive breast cancer.

Apparently, this is due to soy's high concentration of isoflavones -- plant compounds that mimic estrogen. Breastcancer.org seems to base the many doctors do not recommend soy supplements on a better safe than sorry stance. Until there are more facts, that makes good sense to me. Because of pertinent information like this, it is important to do your homework and talk to your doctor before taking soy supplements.

What about Men and Soy?

In my effort to learn everything I can about soy, I have come across some interesting information about men and soy. It appears that some studies were conducted concerning soy consumption relating to low sperm counts and testosterone levels in males.

As pointed out here, a report, by Virginia and Mark Messina, professors at Loma University, which weeds through some of the results of soy studies; states there does not appear to be any overwhelming proof that men should not eat soy in moderate amounts.

As well, this statement, issued in 2008 by Soyfoods Association of North America, after questions about a link to low sperm counts and soy made headlines, offers interesting insight on studies centering on men and soy consumption. Again, the soy studies and varies interpretations of those studies are complicated.

Protein Benefit But Not a Cure-All

Initially I believed my venture into the world of soy was going to be the cure-all for everything. With all the hype, I was under the assumption that eating soy was a magic cure for lowering LDL, a/k/a "bad" cholesterol. Silly me! Magic is not going to lower cholesterol.

I think it is safe to say that soy supporters and challengers agree on soybeans being high in protein. With its insignificant fat and calories, eating soybeans is an easy way to up the protein in your diet without adding cholesterol. However, does it really lower that cholesterol? A doctor at the Mayo Clinic offers his cautious and honest answer.

Interesting Mayo Clinic Doctor's Take

Concerning the lowering of "bad" cholesterol by eating soy, Mayo Clinic's Dr. Thomas Behrenbeck uses the words "possibly" and "slightly." Interestingly, and crucial to my reasons for continuing to study soy, is his professional advice: "If you substitute soy for animal-based products, this switch -- rather than the soy itself -- may reduce your cholesterol."

Is the good doctor saying what I think he is? In his honesty, he says soy could "possibly" and "slightly" lower cholesterol. If I understand this correctly, he is also saying that taking animal-based products out of my diet is what is truly going to help get that "bad" cholesterol down. He also notes that soy has vitamins and minerals and can be good for you.

The Bottom Line for Me

I have been eating soybeans for a few years now. While I certainly do not eat a set amount a day, I do consume soy four to five times a week. I believe soy is indeed beneficial, and I will continue to eat soy. I also believe, in the end, reducing the fat (animal-based) in my diet is the significant factor to better health. Learn all you can about eating soy, and naturally, get your doctor's opinion first.

Sources:

Breastcancer.org

Virginia Messina, MPH, RD & Mark Messina, PhD, "Is it Safe to Eat Soy?" - VeganHealth.org

"Soyfoods Do Not Impact Sperm Count," - Soyfoods Association of North America

Dr. Thomas Behrenbeck, "Does Soy Reduce Cholesterol?" - Mayo Clinic

"Soy: Glycine max," - Mayo Clinic

Personal Experience