Soy has the green light…

Protein-Packed Addition to Your Healthy Diet

By Bridget Hancock

For years, soy foods have been surrounded by confusion and conflicting health advice. But recently the American Cancer Society has set the the record straight: soy is not only safe but can be a valuable part of a nutritious diet. In fact:

Studies show that among Asian women, higher soy consumption is associated with an approximate 30% reduction in risk of developing breast cancer. This is thought to be because they have had soy from an early age as part of their diet.

Science Clears Up the Confusion

“A large body of evidence supports the safety of soy foods as part of a healthy diet. Research studies have found consuming soy foods is associated with a decreased risk or no change in risk for cancer.”

Dr. Shams-White from the American Cancer Society

So Why was Soy Given a Bad Rap?

Much of the concern came from early animal studies that didn’t accurately reflect how soy affects humans. In those early studies, researchers found that high doses of soy ‘isoflavones’ led to increased breast cancer risk in mice and rats.

But here’s the thing – they made a couple of mistakes when they tried to apply this to humans.

1. Mice and rats process isoflavones completely differently than humans do.
2. The doses given to animals were far higher than what people would consume through diet.

What are Isoflavones ?

They are plant compound that mimic oestrogen, but they are at least a 1000 times weaker, so no man boobs, or hormone disruption!    

When researchers actually studied humans, the results told a different story. Human studies have found that soy’s estrogen-like effects either have no impact on breast cancer risk or may actually reduce it, particularly in Asian populations where people consume soy throughout their lives.

Evidence shows that eating soy foods such as tofu, tempeh, edamame, and miso and drinking soy milk may lower the risk of breast cancer, especially among Asian women.  

Research suggests that for soy to provide maximum protective benefits, consumption should begin early in life during childhood and adolescence. The protective effect may work because soy isoflavones can bind to estrogen receptors in the body, effectively blocking the more potent natural estrogens in the bloodstream.

Despite these positive findings, concerns have persisted that soy foods might increase cancer risk in high-risk women or worsen outcomes for breast cancer patients because of their isoflavone content.

However, extensive clinical and epidemiological data show these concerns to be unfounded, providing reassurance that soy foods are safe even for these populations.

The reality is that whole soy foods like tofu, tempeh, edamame, and soy milk offer high-quality plant-based protein along with beneficial nutrients. Soy protein is especially valuable when it replaces less healthy foods such as those high in animal fat and red or processed meats.  Soy foods have also been linked to lower rates of heart disease and may even help lower cholesterol.

While whole soy foods come recommended, the American Cancer Society does not recommend soy supplements for cancer prevention. Soy supplements can contain much higher amounts of isoflavones than are naturally found in foods, and more research is needed to understand their effect on health.

Clearspring organic Tofu: Your Go-To Protein Source

When it comes to incorporating soy into your diet, I love Clearspring tofu. It is  made using traditional methods and organic soybeans,  It provides a complete protein with all nine essential amino acids your body needs from food.

Each serving provides a substantial protein boost while remaining low in calories and saturated fat. You can blend it into smoothies, scramble it for breakfast, or my favourite, slice the tofu and marinate it with tamari sauce and sprinkle with Shichimi 7 spicy blend and serve with salad. One 300g box of Clearspring tofu can blend into a smoothie or a soup adding 19.5g of protein!

I also like Plenish Soy milk as a clean milk alternative with no additives or oils and froths perfectly in your favourite hot drink!

Much Love

Bridget Hancock BSc  AFMCP

www.Bridgetlouiseutrition.com