By Tammy Fry, Plant-based Nutrition Leader and Director at the Fry Family Food Co.
Soy has been a staple in many diets for centuries, yet it often finds itself surrounded by myths and misconceptions. Today, we’re setting the record straight and shedding light on the numerous health benefits of soy
At the heart of soy’s nutritional profile is soy protein, a high-quality, complete protein that stands toe-to-toe with animal-based proteins. Not only is it cholesterol-free, but it also provides essential amino acids that our bodies need (2). Soybeans and soybean products are the most widely consumed, least expensive, and least caloric way to consume complete protein with very little fat and zero cholesterol. This is great news for not only human health but also global food security.
One of the most discussed components of soy is isoflavones. These compounds, also known as phytoestrogens, have structures similar to human estrogen. However, their hormone-like strength is much weaker, acting more as an anti-estrogen. Recent studies have shown that diets rich in isoflavones can slow the growth of breast cancer cells, debunking the myth linking breast cancer and soy (3). Thanks to a recent peer-reviewed study (4), we now understand that an isoflavone-rich diet not only slows the growth of breast cancer cells but also reduces all-cause mortality in women diagnosed with hormone-receptor-negative breast cancer by 21%. Furthermore, research spanning over 9 years (5) found no detrimental effect of soy food intake among women treated with endocrine therapy. For women with hormone-receptor-negative breast cancer, soy food products may even offer a protective effect.
A diet rich in soy has been linked to improved heart health. The U.S. FDA even recommends a daily intake of 25g of soy protein to potentially reduce the risk of heart diseases (6).
It’s essential to differentiate between natural soy and GMO soy. Over 90% of conventional soybeans come from genetically modified seeds, which may have negative health implications (7). Many GMO crops, including soy, are engineered to withstand spraying with certain pesticides, and these pesticide residues can cause unhealthy cell changes. At Fry’s, we pride ourselves on using sustainably grown, GMO-free soybeans. Our soybeans are identity preserved, from the land on which they are grown to our facility in South Africa.
While much attention is given to soy’s effects on women’s health, especially concerning menopause and bone health, it’s worth noting that soy has benefits for everyone. For athletes, soy protein is an excellent choice for muscle development, providing a high-protein, low-fat alternative to animal proteins (8). Soybeans are rich in nutrients and beneficial plant compounds, making them a versatile alternative for those wanting to consume more plant-based protein.
In Conclusion:
Soy is more than just a plant-based alternative. It’s a powerhouse of nutrition, offering a range of health benefits. As with all foods, moderation is key. Embrace soy as part of a balanced diet, and experience its myriad benefits firsthand (9). It’s recommended to consume 2-3 half-cup servings of soy per day, similar to a traditional Japanese diet, focusing on soy as a whole food and not as a supplement. Avoid highly concentrated soy products or protein supplements such as powders or capsules. The recommended daily intake of soy is 15g, with one serving of Fry’s equating to approximately 10 – 15g of soy. Other foods rich in isoflavones include hops in beer, peanuts, flaxseeds, and lentils.
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