Smart Soy Consumption: What You Need to Know

There are some common misconceptions about consuming soy foods as part of a healthy diet, as soy has been controversial for many years. While some experts promote soy as a healthy food, others warn against its potential pitfalls. To better understand soy, it’s essential to consider some of the different aspects that make this food a hot topic.

Some groups of people will benefit more from soy’s health giving effects, including vegans and vegetarians, chronic disease sufferers and menopausal women. Conversely, anyone with a soy allergy or hypothyroidism will need to adjust their soy intake accordingly – ranging from total avoidance to moderation of quality soy products.

Who Benefits Most from Soy Consumption

• Vegans and Vegetarians: Soy is a complete protein that contains all the essential amino acids our bodies need to build and repair tissues. This is a great alternative to animal protein sources for those with a predominantly plant-based diet. Soybeans are noted for the total protein content and the quality of soy protein, which is higher than other plant proteins and, more significantly, similar to animal protein. (1)
• Chronic disease sufferers: Soy has been found to have several health benefits, including reducing the risk of reducing chronic diseases such as obesity, cardiovascular disease, insulin-resistance/type II diabetes, certain types of cancers, and immune disorders. (2) As part of a balanced diet, many individuals can benefit from adding a plant based protein like soy to their diet.
• Menopausal Women: Soy foods have the potential to address several conditions associated with the menopausal transition. (3) Provided they contain sufficient amounts of the predominant soybean isoflavone genistein, soybean isoflavones modestly alleviate hot flashes in menopausal women. (3)(4)

Who Should Consider Avoiding Soy or Minimising Intake

• Soy Allergy: This allergy commonly affects approximately 0.4% of children. Testing the theory of the common perception that a soy allergy is outgrown, one study showed that approximately 50% of children with soy allergy outgrew their allergy by age seven years of age. (5) Seeking advice when there is a history of food allergy is always advisable.
• Hypothyroid patients: Hypothyroid adults need not avoid it completely, but since soy foods can inhibit the absorption of iodine, it’s important for soy food consumers to make sure their intake of iodine is adequate. (6) Soy protein may also increase the amount of the thyroid medication needed, as it may interfere with the absorption of the medication. (1) Since thyroid medication is usually taken on waking in the morning, consuming quality soy products in moderation at the evening meal is the best way to reduce this potential effect.

Smart Soy Choices

The golden rule prioritises consuming fermented and wholefood varieties of soy such as tofu, tempeh, miso, edamame and natto. Fermentation has been used as a potent way of improving the properties of soybean and their components. (7) Remember that not all soy products are created equal. Many soy based products like soy yoghurt, mock meats and soybean oils are heavily processed and generally lack the nutrition that makes soy so special.

Finally, seeking personalised dietary advice about soy can help inform your dietary choices. Feeling the benefits from food choices like soy and understanding their potent effects is another testament to the power of plants, with soy appearing to be a in a league of its own.

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