Skip Nav
Weight gain
5 Ways to Tone Your Tummy
We've Found Your Next Workout
Healthy Eating Tips
A Fitness Editor Shares Her Week of Meals and Workouts

Health Benefits of Soy Products

The Latest on Soy For the Ladies

If all the mixed messages about soy products have you confused, you're not alone. Recent studies have certainly found mixed evidence on the benefits. I've been hearing mostly about soy's effect on heart disease and breast cancer, so here's the latest research on the topic.

Heart Disease
A recent comprehensive update of soy research by the American Heart Association's nutrition committee found that soy protein does not have as much of an effect on cholesterol as previously thought. The benefit for the heart is not due to a direct relationship to reduced cholesterol but rather because soy products are generally used as a substitute for unhealthy choices and also because they are low fat yet high in fiber, vitamins, and minerals.

Breast Cancer
Soy products contain a wide range of compounds including isoflavones, which can act as antioxidants, but also function as phytoestrogens. Phytoestrogens are chemicals that plants make that are similar to human estrogen, and many of us have read that these phytoestrogens have been linked to breast cancer. In some cases these phytoestrogens may be able to mimic estrogen in the body or block the action of estrogen. Phytoestrogens acting as estrogen could possibly affect cell communication, prevent the formation of tumors, or change the way DNA is processed in cell multiplication.


For more on the relationship between soy and breast cancer, keep reading.

Studies so far have provided conflicting results on soy and breast cancer, some showing a small association between soy consumption and reduced breast cancer while others show that concentrated supplements of soy proteins may cause breast cancer cell growth. However, the timing of intake and type of soy being consumed may make a difference: a recent comprehensive study of Chinese women found that those who consumed more than 15 grams of soy a day throughout adolescence and early adulthood had nearly a 60 percent lower risk of premenopausal breast cancer than women with the lowest intakes. It’s important to note that Asian diets consist of mostly whole and fermented soy products such as edamame, tempeh, and tofu, whereas Americans tend to eat more processed soy foods such as soy yogurt, soy cheese, and soy "meat" products that contain fewer isoflavones and other beneficial components.

I recently caught up with integrative medicine guru Dr. Andrew Weil to chat about PMS-busting recipes including Shiitake Tofu Lettuce Cups, and here's what he had to say about soy: "I am a strong proponent of eating whole soy foods moderately and regularly. Soy whole foods are tofu, tempeh, edamame, soy nuts, soy milk. It not only protects against breast cancer in women and prostate cancer in men but is good for general health and specifically can help prevent PMS symptoms and ease menopausal symptoms. I think soy foods can be very helpful because of phytoestrogens they contain, which help balance a woman's hormones."

Bottom Line
Research relating animal and dairy protein high in saturated fat to heart disease and cancer is far stronger than any research connecting soy to major health issues. The jury is still out on whether soy should be consumed in large amounts for prevention, but based on the research, it's most likely safe, and even probably helpful, to eat high-quality soy foods in moderation as part of a balanced healthy diet unless advised otherwise by your health care practitioner.

Flickr User cotaro70s

Join The Conversation
AngieKPhotog AngieKPhotog 5 years
There's loads of research. There is nothing safe about them. They alter our DNA, they're time releasing cancers . I think you all should be more informed. The FDA keeps a hush hush on everything so there isnt wide spread panic. But there is a reason things are starting to become labled "NO GMO'S" We are becoming more and more aware. The word should spread like wildfire. It's fact, GMO's are damaging the world's food supply. Do your research and share with the rest of your subscribers.
Zelana-Montminy Zelana-Montminy 5 years
Many people share your concern about GMO foods, hope to see more research on their safety!
AngieKPhotog AngieKPhotog 5 years
What about the GMO soy beans? I think their far worse than any of it and we really dont even know which ones they are.
sara-byrt sara-byrt 5 years
Thanks, Dr.Z! Very well written: simple and clear! Keep on! We love your electrifying personality and your health tips. You speak with sincerity and profound care for us all, sisters in trying... Your loyal fan, Sara
Susan-Yara Susan-Yara 5 years
Thanks Zelana!
onlysourcherry onlysourcherry 5 years
I do eat dairy, but it always cracks me up when people say "oh, I don't drink soymilk, it has phytoestrogens in it" and instead drink breast milk from a lactating female mammal, already loaded with actual mammal hormones and probably loaded with even more hormones to keep her lactating!
Bob Harper on Mediterranean Diet
Kelly Rowland WomenHeart Health Interview
What Does PMDD Feel Like?
Singing Boobs Breast Cancer Video
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds