The hype about soy and breast cancer all started when researchers started seeing a positive correlation between women taking estrogen supplements and the increased prevalence of breast cancer. What does soy have to do with estrogen? Well, soy contains beneficial isoflavones, which actually act as plant estrogens.
Currently the information people are receiving is very mixed, but from a professional point of view I have read plenty of journal articles and taken enough classes (especially a supplement class I took last quarter) to confidently recommend soy as a part of a healthy diet. It seems that taking supplemental doses of soy, which is usually means you are consuming well above the 26 grams that are recommended each day, is where the problems begin.
My grandmother had breast cancer, therefore I have a higher risk for developing breast cancer. Do I still consume soy? Indeed. Do I take soy supplements? Not a chance. More and more research is now coming out that actually suggests that childhood soy intake has a significant association with reduced breast cancer. Another study actually found that a high intake (there was no definition of "high", but I am assuming they mean 26 grams or slightly more, not supplemental doses) in adolescent and adult years was associated with 20-25% reduction in breast cancer (Source: Today's Dietitian Magazine).
Other health benefits of soy:
Bone health for post menopausal women
Cholesterol reduction
Triglyceride reduction
May increase HDL (good cholesterol)
Sources: Soybeans, tofu, soymilk, tempeh, soy nuts, soy flour, miso, SOYJOY!
Bottom Line: If you still aren't convinced about the benefits of soy, you're not alone and it's ok to not include it in your diet. However, research has convinced me that it is ok, and actually beneficial, to include about 26 grams of soy into your diet regardless of any family history of breast cancer. The most readily absorbed form of soy is fermented soy (miso and tempeh) and soy is absorbed better when consumed with some type of probiotic (Source: Maureen Garaghty of OSU).
9 comments:
Luckily soy is a hot fave with my family(I guess hubby hasn't heard of the health benefits).In india we get one more product called soya granules/nuggets.You need to put it in boiling water for a couple of minutes,then squeeze out the water and use it in any way.I usually add it with my curries and even with my pilafs.
I would have to agree!!
Thanks Gina for posting info about soy intake. A follow up question is how much is 26g in term of soy milk and tofu for example.
Hey! Just found your blog- I'm an RD too- can't wait to read more!
Yay for Dr. Geraghty...loved her class so much! For every study that says soy is beneficial is another one saying it causes cancer, but I'm with you on the dietary soy only, especially for breast cancer survivors or those at risk.
Just an FYI, my friend is a breast cancer survior and not allowed to eat any product with soy. However, her cancer was hormonal. So she also only eats organic products.
Very interesting, where do you buy those bars?
I read recently that Liv Applegate, PhD, a nutrition expert from UC Davis, recommends you eat the unprocessed soy and that it is great for you this way. I don't make it a staple in my diet, but I do eat the unprocessed kind from time to time. I
I read recently that Liv Applegate, PhD, a nutrition expert from UC Davis, recommends you eat the unprocessed soy and that it is great for you this way. I don't make it a staple in my diet, but I do eat the unprocessed kind from time to time. I
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