I received a number of emails after my recent post on milk alternatives expressing disappointment with my terse discussion of soymilk. Let’s look at the controversy. I realize that there is a lot of confusion about soy- is it a health food or is it bad for us? Soy is complicated and we cannot easily label it as “good” or “bad”.

The soybean has eaten for centuries in the form of edamame, soy milk, tofu and fermented foods, such as tempeh, miso, soy sauce, and natto. When soy made its way to North America and achieved popularity, many new forms of soy became available. We had options for all sorts of fake meat products (veggie sausage, veggie burgers), nutrition bars, soy chips, soy nuts, soy yogurt, soy protein powders- and the list goes on.  We took a traditionally healthy food and processed it into all sorts of new foods and falsely inflated the healthy label soy. Once a food is processed, it really is no longer a health food. This principle applies to all the gluten free breads, pastas and pizzas out there too (but that’s another topic).

We now have people claiming soy is a health food; others saying soy’s healthy reputation is just propaganda from big corporations like Monsanto and Kraft; and yet others arguing that soy causes cancer, reproductive problems, nutrient deficiencies and thyroid disease.

So here are my thoughts on soy:

• Fermented soy is indeed a health food- this includes tempeh, miso, soy sauce and natto.
• Second to fermented foods are organic soy in the form of edamame, soy milk, tofu, and soy yogurt- which can be eaten in moderation, but do not contain the same health benefits of fermented soy products.  These foods are minimally processed and  contain phytic acid which can inhibit mineral absorption (calcium, magnesium, zinc) if consumed in large amounts.
• Third in the health hierarchy are soy protein isolates found in soy protein powders and nutrition bars.
• Unhealthy soy foods include the highly processed fake meat products, soy ice cream, and soy chips.
• Only choose organic soy. If it’s not organic, it is likely genetically modified (GMO). 95% of all soy grown domestically is genetically modified.
• Many people are sensitive to soy. Soy sensitivities may manifest as bloating, gas, constipation, diarrhea, weight gain, nausea, skin rashes, fatigue or anxiety. Food sensitivity testing or allergy elimination diet can determine if you are soy sensitive.
• Soy does not cause breast cancer. Soy may reduce the risk of breast cancer, especially if soy is consumed from an early age.
• Soy, like broccoli, cabbage, brussel sprouts and cabbage, contains natural substances called goitrogens. Goitrogens may interfere with thyroid function when consumed in excessive amounts by someone with an iodine deficiency.
• Soy may prevent against endometrial cancer.
• Soy may prevent against prostate cancer.
• Soy may prevent against ovarian cancer.
• Soy supports bone health and may prevent against osteoporosis in menopausal women.
• Soy can help ease menopausal symptoms.
• You need a healthy gut with adequate levels of probiotics to optimize the health benefits of soy.
• In summary, to enjoy the health benefits of soy- eat fermented soy (just like they do in Japan) and avoid processed soy foods (which Americans consume in excess and is a major cause of obesity and chronic diseases).