Table of Contents
Pros: Positives of Consumption
CANCER (Soy pros and cons): Soy consumption reduces the risk of various types of cancer, mainly the following:
- Breast
- Prostate
- Colon
Soy has been identified as a source of at least two anticarcinogens, isoflavones (phytoestrogens) and saponins. Tofu is the richest soy derivative in isoflavones, while soybeans have the most saponins.
HEART: Soy reduces the risk of coronary thrombosis and heart attack. Regular soy consumption prevents arteriosclerosis and makes the blood more fluid, which improves blood circulation through the coronary arteries. The interruption of blood flow through the coronary arteries is the cause of heart attack.
ARTERIOSCLEROSIS: Regular soy consumption prevents the narrowing and hardening of the arteries, known as arteriosclerosis. In addition, it can help improve arterial health even when arteriosclerosis is present. Replacing animal-based proteins with soy for at least six months has increased the interior diameter of arteries affected by arteriosclerosis.
BONES (Soy pros and cons): Soy increases density and prevents osteoporosis. This is due primarily to the estrogenic action of the isoflavones in soy. Women benefit particularly from soy’s remineralizing capability, particularly during menopause.
PROVIDES PROTEINS:
- Significant amounts (more than any other plant-based food).
- Excellent biological quality (perfect substitute for animal proteins).
- It helps supplement the quality of other proteins, such as those from corn or wheat.
- Easily digested and absorbed.
MENOPAUSE: Soy relieves unpleasant symptoms because of its isoflavones, a vegetable hormone that partially replaces the natural hormones produced by the ovaries. Reduced estrogen production during menopause is one cause of the discomfort that many women experience during this life stage.
CHOLESTEROL: Soy and its derivatives, like all plant-based foods, contain no cholesterol. However, they are plentiful in unsaturated fatty acids that help reduce cholesterol production within the body. Various soy components, such as proteins, isoflavones, saponins, and fiber, also contribute through multiple mechanisms to reducing cholesterol. Soy also lowers triglyceride levels, a type of lipid that circulates in the blood and fosters arteriosclerosis.
INFANT DIET: Soymilk can be used as a substitute for cow’s milk in infant formulas. When soymilk is the only food used, as is the case when the infant is allergic to specific milk proteins, it should be supplemented with certain essential amino acids such as methionine and vitamin B12. Soymilk is particularly useful in cases of cow’s milk intolerance or allergy. Many cases of diarrhea and infantile eczema disappear when soymilk replaces cow’s milk.
Eating a daily serving of soy for a few months is enough to produce beneficial effects. A serving consists of:
- A dish of cooked soy
- Two glasses of soymilk (beverage).
- Thirty to fifty grams of tofu.
- A soy-based burger.
Cons: Negatives
Although soy is highly nutritious and possesses extraordinary healing properties, it does have some drawbacks that must not be ignored. None of these are insoluble and should in no way discourage the consumption of this super legume that may rightly be considered an essential dietary medicine.
URIC ACID: Soy contains various proteins, including nucleoproteins. One component of nucleoproteins, purine, is transformed into uric acid in the body. All legumes produce uric acid, with soy producing the most (380 mg/100 grams). Beef has 130 mg/100 grams (a variety of meat), and milk makes none.
The total uric acid in the blood rises after consuming soy or soy products, which does not occur with the consumption of cow’s milk. However, this uric acid is quickly eliminated in the urine if it is not excessively acidic. Soy’s uric acid poses no risk to health, mainly if the diet is rich in vegetables that alkalize the urine and facilitate excretion. However, soy is not advised in the following cases:
- Gout (excess uric acid in the blood).
- Uric kidney stones: The less uric acid there is in the urine, the lower the risk of forming urate calculi (salts, usually calcic, of uric acid).
ANTINUTRITIVE FACTORS: All raw legumes contain toxic substances. Soy is no exception. They are known as antinutritive factors since they interfere with the absorption of other nutrients. They are the following:
- Protease inhibitors: Although they have an anticarcinogenic effect, they interfere with the digestion of proteins.
- Lectin or hemagglutinin: These proteins interfere with absorbing minerals and vitamins, particularly A, B12, D, and E.
- Phytates, saponins, and others.
Fortunately, soy’s antinutritive factors disappear partially or entirely when it is processed in any of these ways:
- Soaking in water and cooking
- Fermentation
- Sprouting
- Industrial processing
This means that soy cannot be eaten raw, as can be done with most grains, fruits, and vegetables, but must always be submitted to more or less complex processes.
VERY LOW CONTENT of PROVITAMIN A and VITAMIN C: Certain strict macrobiotic vegetarian diets, in which soy and grains are the primary foods, can be deficient in provitamin A and vitamin C. Consequently, soy and its products must always be accompanied by fresh fruits and vegetables that are rich in provitamin A (carotene) and vitamin C. This vitamin facilitates iron absorption in soy, among other functions.
LACK OF VITAMIN B12: Like all vegetable foods, Soy lacks this vitamin. Strict vegetarian diets based on soy may theoretically produce a vitamin B12 deficiency, and it is well to bear this in mind. Fortunately, some soy products are supplemented with this vitamin.
ALLERGIES: Soybeans seldom cause allergies and are often used in anti-allergic diets. However, the dust from soybeans provokes severe respiratory allergies in sensitive individuals, which is common in those close to ports or industries where soy is transported or handled.
FLATULENCE: Soybeans and legumes contain an oligosaccharide type of hydrocarbon in their skin that provokes digestive flatulence. Soaking and cooking eliminate most of this.
GENETICALLY ENGINEERED SOY: Although no known health problems exist, their cultivation may threaten the environment.
Frequently Asked Questions
Are the soy pros and cons different for men versus women?
While both men and women can benefit from soy’s nutritional profile, some concerns are gender-specific. For instance, research on soy’s impact on male fertility is mixed, with some studies suggesting potential adverse effects on sperm quality, while others find no significant association. For women, soy’s phytoestrogens may offer benefits for menopausal symptoms but raise questions about breast cancer risk.
How does soy protein compare to animal protein for muscle building?
Soy protein is a whole protein containing all essential amino acids. While its leucine content (an amino acid crucial for muscle growth) is lower than whey protein, research suggests that soy protein can effectively support muscle building when combined with proper exercise and nutrition.
Does soy consumption increase the risk of breast cancer?
The relationship connecting soy and breast cancer is complex and not fully understood. Some studies suggest that soy’s phytoestrogens might have a protective effect against breast cancer, especially if consumed early in life. However, other studies have raised concerns about soy potentially stimulating the growth of existing breast cancer cells. More research is needed to thoroughly understand soy’s pros and cons in this area.
Can the soy pros and cons affect heart health?
The FDA has accepted a health claim stating that twenty-five grams of soy protein daily, as a component of a diet short in saturated fat and cholesterol, may cut the risk of heart disease. Soy’s potential benefits for heart health may come from its effects on lowering LDL (“bad”) cholesterol and providing antioxidants.
Does soy intake affect thyroid function?
Soy contains goitrogens, which can inhibit thyroid hormone production. However, studies suggest that soy intake is unlikely to cause thyroid problems in individuals with adequate iodine intake. If you have existing thyroid issues, it’s advisable to consult with your doctor before risking soy pros and cons.
Can soy help manage menopausal symptoms?
Soy’s phytoestrogens may offer relief from menopausal symptoms like hot flashes and night sweats. Some women find soy products helpful, while others experience no effect. More research is needed to fully understand the soy pros and cons in managing menopause.
Soy isoflavones may positively impact bone health, particularly in postmenopausal women. Some studies suggest that soy can help block bone loss and decrease the probability of osteoporosis.
Is it safe to weight the soy pros and cons pertaining to children?
Moderation is vital for children when it comes to soy consumption. Soy formula is a safe and nutritious option for infants with milk allergies. However, excessive soy intake in children has raised concerns about potential hormonal effects. It’s best to consult with a pediatrician for personalized advice.
What are the environmental impacts of soy production?
Soy production, especially in large-scale monoculture farming, has been linked to deforestation and habitat loss. However, sustainable soy production practices are gaining traction, focusing on reducing environmental impact and promoting biodiversity.
Are fermented soy products healthier than non-fermented ones?
Fermented soy foods like tempeh and natto may offer additional health benefits compared to non-fermented options like tofu or soy milk. Fermentation can improve soy protein’s digestibility and increase certain nutrients’ availability.
DISCLAIMER: All content on this website is presented solely for educational and informational objectives. Do not rely on the information provided as a replacement for advice, diagnosis, or treatment from a qualified medical expert. If you are pregnant, nursing, or have any preexisting medical concerns, talk to your doctor before using any herbal or natural medicines.
REFERENCES
- George D. Pamplona-Roger, M.D. “Encyclopedia of Foods and Their Healing Power.” George D. Pamplona-Roger, M.D. Encyclopedia of Foods and Their Healing Power. Trans. Annette Melgosa. Vol. 2. Chai Wan: Editorial Safeliz, 2005. 272, 273, 274. Print.
- The Nutrition Source (Harvard T.H. Chan School of Public Health): https://www.hsph.harvard.edu/nutritionsource/soy
- Healthline: https://www.healthline.com/nutrition/soy-good-or-bad
- Frontiers in Nutrition: https://www.frontiersin.org/articles/10.3389/fnut.2022.970364