What’s the Truth about Soy?

For a little while, soy products were at the top of the vegetarian hierarchy and were often celebrated as the perfect meat substitute. (Tempeh is safer to consume because of the fermentation process.) In the past decade, they have enjoyed favorable press. So what happened? Why are soy products suddenly being vilified and labeled dangerous? Well, many antisoy advocates claimed that eating soy raised the risk of cancer, osteoporosis, thyroid problems, birth defects, reproductive problems, nutritional deficiencies, and Alzheimer’s disease. The consumer was left to ponder who was right—the soy proponents or the soy bashers?

First, it’s significant to note that the soybean has been around for ages and was often used for food for thousands of years. But with the vegetarian movement in full swing, especially in North America, soy has been implemented in meat substitutes, protein beverages, chips, ice cream, yogurt, and other products. It’s plain to see that soy is everywhere, so the consideration of the safety of soy is an important one. Here are the most common concerns:

Soy increases the risk of cancer. One of the first endorsements of soy was the fact that it reduced the incidence of cancer. Now, antisoy advocates are saying the opposite. Studies have been mixed, but some have shown that soy products can in fact raise the risk of cancer. It’s always better to be mindful of the risks involved in any situation, especially serious health risks.

Soy will interfere with thyroid function. It is true that soy contains goitrogens, as do many other foods such as cruciferous vegetables (cabbage, cauliflower, broccoli, and brussel sprouts), sweet potatoes, lima beans, and millet. However, soy does not cause thyroid problems in
healthy, well-nourished people who are not deficient in iodine. Still, knowing that soy products do contain goitrogens should be enough to be cautious.

Soyfoods will cause mental problems and age-related issues. Evidence suggests that soy offers some benefits to mental stability and function, though its effect on older individuals is still under investigation. There have been studies done on mental deterioration when too much soy is consumed.

If you are determined to eat soy regardless of the information provided above, that is your choice. Just remember that moderation is the key. It is my recommendation that you avoid soy products altogether. There are other alternatives.

Soy alternatives include:

Wheat grains—This is your best nonsoy alternative because they are high in protein.

Pastas—Choose nonbleached pasta for the most healthful option. Add protein-rich vegetables to your pasta for additional benefits and better flavor.

Cereals—Certain cereals are rich in protein and offer a great way to get a good start on the day. Since you can’t drink soymilk with them, consider rice milk or another milk alternative.

Protein-rich vegetables—The vegetables you’ll want to stock up on for protein purposes include leeks, parsley, chives, and red and green peppers.

Seaweed—Seaweed deserves a category of its own because it is such a popular nonsoy choice for proteins. It is added to vegan shakes to boost proteins or can be consumed on its own.

Nuts—Nuts are another good choice to add to your daily diet to get the protein you need.

Seeds—Seeds can be eaten alone as snacks, combined into trail mix, added as a topping to salads, and used as an ingredient in entrees.

As you can see, there are plenty of alternatives to soy. You don’t have to risk increasing your chances of getting cancer, mental deterioration, or thyroid problems in order to stick to you vegetarian diet. All you have to do is be aware of what you are eating. The rest is cake!