When in Doubt, Leave Soy Out

Have you been hearing about all the health benefits of soy?  Do you specifically shop for soy so that you may take advantage of all these health benefits?  Have you ever heard of the possible downside to eating soy foods?

In today’s health conscious world, it seems that the health benefits of soy are being shouted from the mountaintops.  The aisles of virtually every health food grocer, like Whole Foods, are veritable shrines dedicated to Tofu, Soy Milk, Soy Bars and More.  Perhaps more than any other new food product, soy is being marketed as the healthiest new food product in the new millennium.

The alleged health benefits of soy are many.  With “antioxidant phytoestrogen isoflavones”, soy is claimed to fight cancer and help prevent symptoms of menopause.  Through its cholesterol lowering action, soy is claimed to rid you of heart disease.  Being the only vegetable with a complete source of amino acid proteins, it is a vegetarian dream come true.  Soy beans seem to be a rich source of minerals, fiber, and B-Vitamins.  And with its omega 3 essential fatty acids, soy may be the brain food that our modern diet has been missing.  But contrary to common knowledge, the possible health detriments of soy may also be many.

Perhaps some of you believe that soy has been instrumental in your personal health.  Maybe changing your diet to include more soy has helped you lose weight.  Maybe adding more soy has coincided with your battle with cancer or heart disease.  Maybe soy seems to help your symptoms of menopause.  It is important to understand that there are many factors that combine to form health.  Like all foods, soy is more healthy than some and less healthy than others.  The key is to be aware of both sides of the coin, not solely the side presented by those who stand to make profit from soy.

Soy May Not be as Nutritious as You’ve Been Told

Nutrition researcher and author of Nourishing Traditions, Sally Fallon calls soy a “questionable food.”  Studies released in 2005 prompted the American Heart Association to stop recommending soy for heart disease.  Certified clinical nutritionist Carol Simontacchi reports that soy is “one of the most common offenders” of food allergies and food intolerances, in her book Crazy Makers: How the Food Industry is Destroying Our Brains and Harming Our Children.  Endocrine researcher and nutritional consultant Raymond Peat calls it “odd that the soybean should be singled out” as the source of health in Japanese culture.  This is an expert on female hormones, and in his book, From PMS to Menopause: Female Hormones in Context, he attributes the menopausal health of the Japanese to other factors, not soy.

Fallon even suggests, “Soy protein isolates are high in mineral-blocking phytates, thyroid-depressing phytoestrogens, and potent enzyme inhibitors that depress growth and cause cancer.”  This doesn’t sound like the health food we’ve been told about, does it?  Can these statements really be true?

Soy Bars and Soy Milk Can Cause Cancer, Block Minerals, and Stop Protein Assimilation

It seems that there is a massive difference between processed food products like tofu, soy protein powders, and soy milk compared to fermented soy foods like miso, natto, and tempeh. 

Soy protein powders are extremely popular as basic ingredients in many health food products, like Luna Bars, Cliff Bars, GeniSoy, soy cheeses, and soy burgers.  Sally Fallon reports, “These protein isolates are usually obtained by a high-temperature process that over-denatures the proteins to such an extent that they become virtually useless while increasing nitrates and other carcinogens.”  Not only does this mean that the “complete amino acid profile” used to sell these vegetarian food products is “useless” but the soy powder carcinogens actually increase your risk of cancer.  Not so hot for a health food, huh?

Speaking of health foods, soy milk is one of today’s most highly acclaimed health items.  Not so fast, suggests Sally Fallon, who reports that soy milk has a high phytate content which can lead to mineral deficiencies. Unfermented soy products contain a natural protein called phytic acid (phytates), which Nutritionist Simontacchi reports is actually “classed as an anti-nutrient because it blocks the absorption of minerals, especially calcium, zinc, and magnesium.”  “All three minerals play a crucial role in brain health,” she says.

Sally Fallon continues by saying that the mineral-blocking phytates occur in addition to “potent enzyme inhibitors.”  These enzyme inhibitors can lead to protein assimilation problems in those who consume unfermented soy products frequently.”  So the “healthy” protein of soy may actually make your body unable to absorb any protein whatsoever.  She concludes, “Soybeans must not be used like other legumes in soups and other dishes but only as fermented products like miso, natto, and tempeh.”

Soy Causes Endocrine, Reproductive Disorders, and More

Some isoflavones in soy act as phytoestrogens in your body.  Sally Fallon’s research indicates these phytoestrogens are potent endocrine disrupters as well as goitrogens—substances that depress thyroid function.  A depressed thyroid slows metabolism and can cause weight gain, fatigue, dry hair and hair loss, dry skin, irritability and many other symptoms.  And if soy disrupts your endocrine system, this means that your hormone coordination is disrupted, including reproduction.  Many people are having difficulty getting pregnant these days.  Reproductive disorders are on the rise and infertility currently affects roughly 12 percent of the United States, reports U.S. News & World Report.  Could there be a link with the rising consumption of processed soy? 

Remember the antioxidant and menopausal benefits claimed by soy isoflavones?  Soy contains the isoflavone, genistein, which is a type of phytoestrogen.   Researcher Robin Mackar says, “There is a growing body of literature demonstrating the potentially adverse consequences of genistein on the reproductive system.” His own study, reported in Bio-Medicine.org, found genistein to disrupt the development of the ovaries in female mice.  Although he is not entirely certain about how these animal studies translate to the human population, he agrees there is “some reason to be cautious.” 

Nourishing Traditions reports cows that formerly could easily reach the age of 15 years and deliver 12 calves now hardly reach the age of six and average less than three calves.  These cows birth less and die sooner.  Fallon says one main reason is the high percentage of soy in their food supply. 

Two studies by University of Illinois food science and human nutrition professor, Sharon Donovan, show that the soy isoflavone, genistein, in amounts present in commercial soy infant formulas, may inhibit intestinal cell growth in babies.  The studies suggest that “intestinal cells basically stop proliferating” and that “almost 25% of formula-fed babies in the United States consume soy formula.”  The report maintains, “Although babies on soy formula appear to grow normally, these formulas contain very high concentrations of genistein, which is higher than the amount found to affect menstrual cycles in women.”  This may be the reason today’s teens are hitting puberty earlier and earlier.  None of these affects can be beneficial for infants or adults eating soy.

In Crazy Makers, Nutritionist Simontacchi accounts, “Infants on soy formula may receive the equivalent amount of estrogen that is found in five to ten birth control pills each day.”  She discusses how this is especially devastating for little boys whose first 6 months of testosterone productions is responsible for most of his programming to be a man.  It seems that, for little boys, “soy formula can inhibit the testosterone from having its effect on the male programming and on the wiring in the brain.”  Ingesting huge amounts of estrogen can also “wreak havoc with their emotionality” she suggests.  These are quite disturbing facts or anyone serving soy to their little boy.

Simontacchi also worries that virtually no research is being done on the effects of isoflavones in infant formulas.  Meanwhile, animal studies show “excessive estrogens lead to aggressiveness or problem behaviors, hyperactivity, precocious puberty in females, increases in certain reproductive cancers, increased breast or prostate cancers, reduced sperm count, retention of testes in the body cavity, malformation of the male genitalia, increased risks of enlarged prostate gland and increased risks of prostate cancer.”  In sum, she reports that “the high content of estrogen in the soy based formula results in permanent damage to the reproductive system.”    This is not exactly a great jump-start on life for your child and can really put a damper on anybody who would like their children to bear children.    

Does Soy Help Boomers Entering Menopause?

In 2008, an epidemiological study whose aim was to link human health effects to a specified cause, reported “an increased risk for cognitive impairment and other dementia markers” for those who had “high tofu intake.”  The study went on to spell out, “High tofu consumption was associated with worse memory.”  Eat tofu and risk losing brain function and memory.  That doesn’t sound very helpful for a woman who wants to age gracefully.  All the way back in 2001, a literature review, whose aim is to report the most crucial points of a wide body of existing studies said “Disturbing data have been reported on potential negative effects of soy isoflavones on cognitive function in the aged, particularly relating to tofu intake.”  Isoflavones are soy the antioxidant and menopausal ingredients supposed to be help women grow older gracefully, not cause brain dysfunction.  This comprehensive review also discussed recent studies that show isoflavones acting as potential cancer causing carcinogens and reported “a potential role for soy isoflavones in inducing chromosomal changes in cells.”  Far from fighting cancer, chromosomal changes in your cells can be a cause for cancer.  All this reported as far back as 2001? 

The 2008 study reported that soy’s “negative associations could be attributed to potential toxins or to its phytoestrogen levels.”  These are the same isoflavone phytoestrogens that are supposed to help women handle menopause better.  The 2001 review also reported that most of the cholesterol lowering health benefits of soy have been “poorly, or not at all, confirmed by well designed clinical trials.”  It seems research didn’t support the American Heart Association claims of fighting heart disease way back in 2001.  Soy doesn’t sound like good food for the menopausal population so far, does it? 

Has Soy Been Used in Healthy Cultures

for Thousands of Years?

Most of us assume that soy has been eaten as a staple for thousands of years when in it has really been used only in small quantities, often as a condiment.  Even then, it was always fermented so that health benefits may be rendered.  Fermentation of soy disarms the enzyme and mineral-blocking phytic acids and the enzyme-blocking inhibitors that depress growth and cause cancer.  Eating fermented soy, rather than processed tofu or soy powder, also makes the proteins usable. 

“Those who wish to eat tofu would be wise to

imitate the Japanese who eat small amounts of tofu

in fish broth and not as a substitute for animal foods”

Nutrition Researcher Sally Fallon

How did soy get so big so quick?  According to William Shurtleff’s History of Soybeans and Soyfoods, commercial production of soy began in the U.S. in 1906.  His book describes that widespread interest in soy flour arose in both Europe and the US during World War I.  Apparently, the USDA did considerable research on soy products as alternative protein sources.  The Great Depression of the 1930’s further stimulated production of this “low-cost protein source,” and then began the commercial soybean industry, Shurtleff reports.

Shurtleff’s book rightly declares that soy is “marketed as being nutritious and inexpensive.”  It says that “soy flour can be made by relatively simple and inexpensive technology.”  Could this be one reason why soy may be so heavily marketed as health food today?

Inexpensive soy was originally used in materials like paint in Henry Ford’s car production.  Since, it has been used in wood adhesives, textile fibers, and ethanol.  And today, of course, soy products are used in our food supply as everything from low-cost fillers in meat and poultry products to blatant main courses like tofu.

It is Wise to Eat Soy Like Our Ancestors

Considered the ‘Ancient Wisdom’ or ‘Holistic’ food guide pyramid, David Getoff’s Food Pyramid is radically different than the one you know.  David Getoff is a Naturopath and Clinical Nutritionist who says, “If you have been following the FDA food pyramid, then you are pushing your health in the wrong direction.”  Most people don’t realize that the original food guide pyramid was created by the FDA in conjunction with food manufacturer General Mills.  Yes, General Mills, who stands to earn a huge profit if people are told to eat lots of grains and cereals.  And that’s exactly what the FDA/General Mills Pyramid tells you to do.  Since the introduction of their food guide pyramid, General Mills has sold a lot of processed cereal while rates of cancer, heart disease, and obesity have overtaken American Culture.  For anyone who has studied the effects of big corporations on health, it becomes obvious that marketing food in this country is more about profit than health. 

But David Getoff’s Food Pyramid makes a very different suggestion:  eat plenty of vegetables, don’t overcook meats, and use fats liberally.  Then you can add nuts, some whole grains, and some raw fruits.  As you climb to the top of his pyramid, however, you will find processed grains. Yes, the same processed grains that General Mills suggests most of your diet to be made from, David Getoff’s Pyramid says to use “as infrequently as possible.”  Climber further still, this ‘Holistic’ Guide suggests avoiding recreational drugs, sweets, caffeine, and alcohol.  Most of us can agree why.  And then, at the very tip top of the pyramid, we find a tiny triangle that includes the foods that are considered the absolute most avoidable.  These are the foods considered even worse than drugs, sugar, and alcohol.  At the top of this ‘Ancient Wisdom’ Food Guide Pyramid rests “standard soy foods—rarely if ever.” 

Clinical Nutritionist’s David Getoff’s Food Guide Pyramid (naturopath4you.com)

Remember, ancient wisdom suggests eating soy in small fermented amounts just like our ancestors in the east.  Fallon says fermented foods like miso provide Vitamin K.  She also says cultured soybean products from Asia, such as natto and miso, are good sources of food enzymes if these foods are eaten unheated.  “Even after being subjected to heat, fermented foods are more easily assimilated because they have been predigested by enzymes,” Fallon tells us.

The 2008 epidemiological study proves Fallon’s little known secret correct.  The study says that eating a fermented form of tofu, called tempeh, is actually associated with better memory. The study concluded by saying that Tempeh exerts its positive effects “due to fermentation”, which can raise folate levels among other nutrients.

It seems that even fermented soy products may not be perfect however.  The 2008 epidemiological study reminded its readers that fermented “tempeh also contains high levels of phytoestrogens.”  Even though fermentation increases the overall nutrient and protein content of soy, phytoestrogens are apparently not disarmed in the fermentation process.  Since today’s research of soy phytoestrogens points to thyroid depression, endocrine disorders, cognitive impairment, dementia, memory loss, and cancer formation, a woman’s choice about eating soy for menopause is not so obvious. 

Fallon adds the questionable health claims of soy by suggesting that some nutrients even in the healthier “fermented” soy foods may create deficiencies in the human body.  “Fermented soy foods contain compounds that resemble Vitamin B12 but these forms are not absorbed by humans because they are not picked up by the ‘intrinsic factor,’ a specialized protein secreted in the stomach that allows B12 to be assimilated,” she says.  In fact, Nourishing Traditions reports that plant forms of B12 may even create B12 deficiencies.  Vitamin B12 is needed to create energy, feel alert, and not be fatigued.  Daily fatigued, marked by America’s chronic coffee consumption, is a huge problem in today’s society.

Maybe it’s time to return to eating high quality meats for your protein and B12?  The ancient wisdom found in Nourishing Traditions is emphatic that you be very careful where you receive your meat supply.  “Range fed beef that is finished with several weeks of grain feeding is fine,” she says, “as long as no soy proteins are added to the feed.”  Perhaps soy is better left to be used in paints, adhesives, textiles, and ethanol products?

Conclusion

If you swear that soy has removed your cancer, reduced your symptoms of menopause, or erased your heart disease, good for you.  Perhaps your switch to soy removed other more harmful processed foods from your diet.  Perhaps your change to soy removed some stressor from your food supply and was exactly what you needed when you needed it.  This is a great thing and you should feel good about this possibility.  But now, in light of the current evidence of soy’s potential risks, perhaps it’s time to look for your next dietary change, one that will take you to a healthy height you have yet to feel? 

If you are worried about the reports of decreased thyroid depression, endocrine disorder, cognitive impairment, dementia, memory loss, and cancer formation, you may want to maintain a far distance even from fermented soy products.  Maybe now is the time to take another step forward and commit to what our ancestors really ate lots of:  fresh vegetables and grass-fed meats.  When in doubt, leave soy out.

References

1.Chek, Paul.  “Optimum Health and Fitness Through Practical Nutrition and Lifestyle Coaching”  San Diego, CA.  2-6 Dec. 2005.

2.Simontacchi, Carol.  The Crazy Makers: How the Food Industry is Destroying Our Brains and Harming Our Children.  New York, NY: Penguin Putnam Inc, 2001.

3.Fallon, Sally. Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats.  Washington, DC: NewTrends Publishing Inc, 2001. 

4.Shurtleff, William. Aoyagi, Akiko.  History of Soybeans and Soyfoods: 1100B.C. to the 1980’s.  Soy Info Center.  Online. http://www.soyinfocenter.com  Internet.  2007.

5.Mackar, Robin. “Component in Soy Products Causes Reproductive Problems in Laboratory Mice.” Online. Bio Medicine. Http://www.bio-medicine.org  Internet. 1-10-2006.

6.Picklesimer, Phyllis. “Research Studies Effects of Soy Baby Formula on Intestinal Development.” Online. Bio Medicine. http://www.bio-medicine.org  Internet. 12-16-2004.

7.Sirtori, CR. “Risks and Benefits of Soy Phytoestrogens in Cardiovascular Diseases, Cancer, Climacteric Symptoms, and Osteoporosis.”  Drug Safety: an International Journal of Medical Toxicology and Drug Experience. 24 (9): 665-82. (2001).

8.Hogervorst E, Sadjimim T, Yesufu A, Kreager P, Rahardjo TB.  “High Tofu Intake is Associated with Worse Memory in Elderly Indonesian Men and Women.”  Dementia and Geriatric Cognitive Disorders. 26 (1): 50-7. (2008).

Peat, Raymond PhD.  From PMS to Menopause: Female Hormones in Context.  Eugene, OR: Raym