30 March 2009
Following up about soy
Erika asks:
Should one worry about eating too much soy? I’ve heard people say that it can effect your thyroid, estrogen levels (and I personally do not need anymore estrogen in my life), etc.
I’m a life long vegetarian and I like to avoid too much dairy/dairy fat too and personally I’m not that into eggs. But what’s the deal? Is it just an old wives tale that eating too much soy will turn you into an estrogen filled, big breasted, tub o lard? Do i need to cut back on my daily soy lattes, veggie burgers, and tofu stirfrys? Or what? Please advise.
Okay, bear with me while I spell out the science for you (via this article… skip to the bottom line if you don’t care about the details):
Opponents of soy milk as a healthy alternative claim that it contains “phytoestrogens” or chemicals found in plants. This chemical is believed to be the catalyst for the dangers of soy milk because they can affect the body in the same way that the female hormone estrogen does. This is said to negatively affect men who regularly consume soy causing problems with their thyroid and possibly even fertility. Studies also show the possibility of a rise in the risk for endometrial cancers when women consume high levels of phytoestrogens. Wait a minute! These phytoestrogens sound the same as isoflavones. Aren’t the isoflavones said to be one of the benefits of soy milk?
Well here is the breakdown on it. Phytoestrogens are phytochemicals, or natural chemicals found in plants. Phytoestrogens, imparticular, exerts weak, estrogen like effects on the body. Isoflavones are a type or group of phytoestrogens which are thought to be positive. Again, this group of isoflavones is thought to aid in preventing cancer, heart disease, osteoporosis and menopausal symptoms.
Scientists say that there are also drawbacks to the isoflavones which might be the source for negative reports. Of course there are first off some people who are allergic to soy. There are also warnings for pregnant and nursing women as they are not sure of the long term affects of the soy isoflavones on babies. Men with prostrate cancer should avoid soy products, as well as women with certain types of tumors. It is also important to note that soy has been associated with hypothyroidism in some.
Bottom line: Science is still out on isoflavones because research shows both positive and negative effects. My advice remains the same: Try to get both soy and dairy in your diet! That way, you avoid the negative consequences of having too much of either while getting the potential benefits of both.
There are plenty of low-fat dairy options out there (I love my 0% Fage Greek yogurt!) so there’s no reason to avoid dairy unless you don’t like it. Until there’s a definitive answer about soy, I wouldn’t use it to substitute ALL your regular dairy needs. But like most things, it’s fine in moderation.
