Soy often gets a bad rap: Some people say it’s healthy, others are convinced it can alter your hormones. “There was an article back in the 1970s that tainted soy, that said it could disrupt your hormone balance,” says M. Elizabeth Swenor, D.O., a functional medicine physician at Henry Ford Health. “But especially within the last five years, a plethora of research and scientific reviews have debunked this idea.”
This myth about soy likely stemmed from the fact that soy is a phytoestrogen, or an estrogen derivative that comes from plants. (Phytoestrogens are naturally occurring in plant foods. Everything from soy and flaxseeds to berries, peaches and sesame seeds contain phytoestrogens.) Since soy is high in phytoestrogens, it was thought that it could function like an endocrine disruptor, or a chemical that interferes with your neuroendocrine system.
“Endocrine disruptors interrupt the natural process of what our hormones are supposed to do,” says Dr. Swenor. “Research shows that endocrine disruptors may affect the reproductive system, lead to cancer, thyroid issues, developmental issues—and more.”
Endocrine disruptors are prevalent in our daily lives. They’re found in everything from plastics to cosmetics, cleaning products and nonstick pans. But phytoestrogens are not endocrine disruptors—and in fact, soy has significant health benefits in reducing breast cancer.
“The Asian population has the lowest risk of breast cancer worldwide, and soy is a mainstay in their diet,” says Dr. Swenor. “Soy acts as a protective agent against breast cancer.”
The Health Benefits Of Soy
Along with protecting against breast cancer, soy has been shown to boast several health benefits.
For example:
- Soy is anticarcinogenic. Soy protects against a variety of cancers—even before birth. “If a mother consumes soy while pregnant, soy can influence the genetic expression of the fetus and potentially reduce the child’s risk of cancer later in life,” says Dr. Swenor.
- Soy helps to reduce cholesterol, blood pressure—and obesity. Soy is filled with heart-healthy fats that can lower bad cholesterol, help keep your blood pressure in check and help you maintain a healthy body weight.
- Soy is great for brain health. Because it’s packed with nutrients, soy has been shown to be beneficial for cognitive function and memory.
- Soy is osteoprotective. The phytoestrogens in soy help protect your bones from becoming brittle as you age.
- Soy can reduce acne. Soy has natural enzymes that block the pathways that lead to acne. “High testosterone causes acne and eating soy can counteract that,” says Dr. Swenor.
How Much Soy Should You Eat For Health Benefits?
Dr. Swenor says that eating 25 grams of soy per day can help lower cholesterol. And about two to four servings of soy per day is considered healthy, whether that comes from soy milk, tofu or edamame.
“Try to consume organic or non-genetically modified soy, as we don’t yet understand how genetically modified foods are metabolized,” says Dr. Swenor. “And watch your salt and sugar intake. The food industry likes to add two things to create addictions: salt and sugar. Just be a savvy shopper. As with all packaged foods, read the labels before you buy.”
To find a doctor at Henry Ford, visit henryford.com or call 1-800-436-7936.
Dr. M. Elizabeth Swenor leads the functional and lifestyle medicine team at Henry Ford Health. She sees patients at Henry Ford Medical Center in Bloomfield Township. Learn more about Dr. Swenor and read her articles here.
