S’up with Soy?

To soy or not to soy? Unfortunately, there is no simple answer.

To soy or not to soy? Unfortunately, there is no simple answer.

As a trained scientist, I can’t help but get discouraged sometimes at the amount of unsubstantiated or misleading information that exists on the internet. While it can be empowering to have so many sources of information and opinion at our finger tips, it doesn’t change the fact that most of us are by nature very easily swayed by the power of anecdote.

This tendency is taken advantage of by all sorts of interests, not least by the food and health industries. Every day I read conflicting ‘evidence’ about things like grains (they are either the foundation of a healthy diet or the source of all our health ills, depending on who you ask), meat, dairy, GMO’s, and more. Recently, I’ve investigated some of the debate over soy.

Depending on the sources you choose to ‘believe’, soy is either a nutrient dense super-food or a cancer-causing poison–at least, according to the sources that garner the most attention. Just do a Google search for ‘soy health benefits and risks’ and you’ll see what I mean. It can be overwhelming! Like any issue, being an extremist is more likely to get you noticed, for better or for worse. Or get your book published. Or get you your 15 minutes of fame. That’s why I am always skeptical of completely condemning or glorifying any one food source, perspective, or idea.

As a centrist, my ideas probably aren’t that ‘sexy’. However, I think being cautious but open is much preferable to taking someone’s word because they’ve cited a few non peer-reviewed or biased studies. The underlying problem is that most readers have not been trained to differentiate between opinion and fact, or peer-reviewed versus non peer-reviewed scientific research. Even among published scientific studies, if you don’t realize whether a journal is funded (or controlled) by some corporate interest or other, versus being a more independent journal, you fail to understand the underlying biases of a piece of evidence.

peerreview

Many health articles cite faulty science or non-peer reviewed sources that lack substantial scientific evidence to back up their claims.

While some authors and bloggers purposefully deceive their readers, I think that it’s the ones who unwittingly mislead the public that may be even more dangerous to true rational thought. I’ve read many a web page that either references faulty or non peer-reviewed studies, or fails to reference any sources at all for their information. While some viewers point out these flaws, many take these posts at face value or even claim them as gospel.

Regardless of the topic, taking the initiative to do a little of your own research (to the extent possible) and read with a dose of healthy skepticism (which is not the same thing as disbelief) will go a long way toward improving your critical thinking skills, and hopefully encourage writers to do their homework on sourcing accurate information.

S’oy vey!

So, back to soy. Not too long ago, soy was considered the staple of a modern vegan diet. Don’t eat meat? Eat tofu. Don’t drink milk? Drink soy milk. Luckily, these days most of us have a lot more options—ranging from coconut, almond, and hemp milks, to protein sources like mung beans, quinoa, and millet. Still, is soy really so bad a food choice?

In a matter of years, soy went from being touted as a miracle food to being ostracized for its hormone-wrecking, cancer-causing compounds. Are any of these supposed characteristics actually founded in scientific fact? According to Holly Wilson, MD, a doctor who practices a vegan lifestyle, the misinformation regarding soy has resulted in a number of ‘myths’ that have unnecessarily made people fearful of consuming soy products.

To Wilson, soy is a reliable source of a variety of nutrients as well as protein, and has played a healthy role in Asian diets for centuries. She attempts to debunk a number of negative perceptions about soy (with the exception of genetically modified soy, which she says to avoid as a precaution and opt for organic non-GMO instead), claiming that a lot of the ‘research’ comes from one particular organization—the Weston A. Price Foundation—that has a vested interest in protecting the rights of dairy and cattle farmers, who see the rise of soy as a threat to their business. In other words, the science against soy is biased, in Wilson’s opinion.

Her arguments are convincing, and she provides a number of peer-reviewed articles to substantiate her claims, and she writes with a clear, rationale approach. However, it’s very possible she has a personal vendetta against the Weston A. Price Foundation. Maybe the Foundation is actually doing legitimate research in the name of sustainable farming. Maybe the studies cited by Wilson as providing evidence that soy is safe were funded by corporate entities with a vested interested in soy production (which is a massive industry in the U.S.).

Minimally processed soy products such as organic tofu, edamame, miso, and tempeh are likely the healthiest options if you choose to consume soy.

Minimally processed soy products such as organic tofu, edamame, miso, and tempeh are likely the healthiest options if you choose to consume soy.

Ironically enough, when I did a bit more perusing on this topic, I came across a post by Kristen Michaelis on her website called Food Renegade, detailing the dangers of soy. Michaelis is neither vegan nor a doctor, so she approaches this topic from a very different perspective. She advertises a way of eating that condones eating red meat and lots of fresh dairy. Her post is laid out clearly, covering a number of supposed health issues of soy—but surprise surprise, her cited evidence largely comes from one source: the Weston A. Price Foundation.

Are you starting to see how conflicted the ‘evidence’ is out there? Some of Michaelis’s links didn’t work when I tried to follow them, or were not from peer-reviewed papers, which is a bit of a caution sign for me. Still, a lot of her nutrition perspectives on the website hold weight, and I appreciate her support of local, sustainable agriculture. It may very well be true that large amounts of soy (especially GM soy) can cause problems for our bodies—but the same can likely be said for pasteurized dairy, meat, or even a number of fruits and vegetables eating in too large of quantities.

The point of this post is not to demonize one view over another, but rather to argue that we all have biases, and that we must each come to reasonable conclusions based on the information available. I’m also not going to discuss every study ever published for and against soy–there is plenty of that already in existence on the web. It’s easy to get misled by catchy headlines that scare us out of (or into) eating something OR ELSE, but the world generally doesn’t work that way. Both Michaelis and Wilson provide some valid points, but neither can provide the entire perspective.

After doing a lot of research and reading, my tentative conclusion is that moderate amounts of soy will not harm your body (assuming you are not allergic to it), and it may in fact be a valuable source of protein and certain nutrients. However, it should not be a product you rely on as a cure-all. Rotate soy products with other nutrient-rich foods, like coconut milk/oil, legumes, organic whole grains, and more importantly organic fruits and vegetables. I would also suggest opting for the least processed soy products possible, such as miso, tempeh, and tofu, rather than soy-based fake meats and cheeses, which contain a lot of fillers and other ingredients that are probably much worse than soy for our bodies. Most reasonable health practitioners seem to agree that fermented soy products are generally safe to consume, while processed foods such as those containing soy protein isolate are not recommended.

Also, definitely stick with organic soy products because over 90% of conventionally grown soybeans are genetically modified (although most of these are fed to animals, which means if you eat meat you are eating GM soy). Plus, conventionally grown soy, the second largest crop by acreage grown in the U.S. (after corn), requiring the application of millions of tons of synthetic fertilizers and pesticides each year. Much of this soy is converted into cheap oil, diesel fuel, animal feed, or used in processed foods.

Crop dusting a conventional soybean field. Non-organic soybean fields require vast amounts of fertilizers and pesticides that contaminate the surrounding environment (and our bodies).

Crop dusting a conventional soybean field. Non-organic soybean fields require vast amounts of fertilizers and pesticides that contaminate the surrounding environment (and our bodies).

Bottom line: Just as there is no short cut to long-term good health, there is no short cut to educating yourself. Sifting through information and doing background research takes time, but when your health is on the line, I would argue that it’s worth it. That’s just my opinion though—I guess each of you ultimately have to determine that for yourself!

Some of the supposed health benefits and dangers of soy. Bottom line--look for evidence from peer-reviewed scientific studies, and don't believe a website unless it has links to such studies. Organic, fermented soy products are your safest, healthiest options.

Some of the supposed health benefits and dangers of soy. Bottom line–look for evidence from peer-reviewed scientific studies, and don’t believe a website unless it has links to such studies. Organic, fermented soy products are your safest, healthiest options.

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Posted on April 3, 2014, in Food politics, Nutrition and tagged , , , , , , , , , . Bookmark the permalink. 10 Comments.

  1. Thank you for doing this research and sharing. In my opinion, anything in large amounts is harmful. If you eat soy products a few times a week? Health wise, that’ll be fine. I’m not a research scientist whose lab is studying soy, but I do agree with you in that moderation is key.

    • Thanks for your comment! I agree, most things in moderation are unlikely to do long-term harm to our health, including soy from what I can tell. Unsubstantiated fear mongering is not the answer. I also suspect that many of the health problems from soy products come from the fillers and preservatives in processed soy meats etc., not the soy itself! But that’s a topic for another blog entry. 🙂

      At any rate, thanks for checking out my blog. I think your posts are absolutely wonderful, and can’t wait to try some of your inspiring recipes. I hope you won’t mind if I feature them at some point on my blog?

      All the best!

      • I agree, it takes so much additional research to fight through all the confounding variables in studies now a days! Your blog provides a lot of insightful information; I’m glad someone is taking the time to bring awareness to them.

        Thank you so much! I don’t mind if you link to my blog at all, I’m sure we could even do some sort of combined post in the future! Let me know if this sounds interesting to you 🙂 feedmecolor@gmail.com

      • I think a combined post is a great idea! Let me know what you’d like to focus on, and we can collaborate. I’m interested in publishing healthy recipes, ingredient suggestions, health advice, and food ratings. Look forward to working with you.

      • I’d love to create a few recipes based on a health topic you choose to write about! For this post, for example, soy recipes would be easy to publish, but I could also provide unique alternatives to cooking with bpa free products (or something along those lines). Feel free to shoot me an email when you decide on your next post and I can provide you with some supplemental and fresh ideas! 🙂

      • That sounds great! Some upcoming ideas I’d like to work on are ‘Deconstructing Dairy’–similar to the soy blog, talk about both sides of the issue. We could definitely link some of your recipes for that one. I’m also interested in writing about healthy oils, alternative sugars, and healthy grains and grain alternatives. I’ll let you know as I progress. Thanks!

      • Those sound like great topics, I look forward to talking with you more in the future!

  2. Thank you. I eat moderate amounts of soy and do rely on it. A new friend was talking about the contrary information available now and I needed to do some homework. This blog has really helped.

    • Glad I could help you out a bit. It’s not easy to sift through all the competing information online, but I’d say as long as you incorporate other healthy protein and fat sources into your diet along with soy, and focus on unprocessed, organic ingredients, you will be on the right track. Good luck!

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