Soy and health: what are your thoughts?

Soy and Women's Health

A variety of studies (Glenville, 2004) indicate that soy phytoestrogens—plant-based compounds that mimic estrogen—can help ease menopause symptoms, maintain bone density, and prevent osteoporosis. Researchers in Japan studied the diet and bone strength of 500 postmenopausal women and found that those who consumed more soy had denser, stronger bones. These women also reported fewer issues with their joints and limbs (Janjatovic-Zorica, 2004).
Research released in July 2002 demonstrated that soy and soy products do not stimulate the growth of breast cancer cells. According to scientists from three major institutions—the American Cancer Society in New York City, the National University of California, and the National Cancer Institute in Bethesda, Maryland—soy actually reduces the risk of breast cancer. Specifically, women who regularly eat soy products face a 60% lower risk of breast cancer compared to those who don't.

What about soy and men?
Even though men don't produce estrogen, adding soy and phytoestrogens to their diet can improve cardiovascular health. It also appears that soy may lower the risk of prostate cancer by inhibiting the growth of cancer cells. In fact, a pivotal study (published in the December 2002 issue of National Cancer Institute) concluded that dietary supplements containing four types of isoflavones, two of which are found in soy, cause pre-cancerous prostate cells to die at a rate five times higher than normal. This finding helps explain why Japanese men, who have pre-cancerous prostate cells just as frequently as men in the US, suffer from prostate cancer much less often. Currently, Japanese men account for only about 3.4% of total prostate cancer cases in the US.

MNG, Summer 2005.

Great topic.

Clean out your inbox!!!

The big thing about soy is actually how you process it—you really need to be eating fermented soy. Non-fermented stuff has phytic acid (plus other nasty bits) that basically blocks your body from absorbing essential minerals... eating non-fermented soy is bad for you. Most of the soy people eat here in the States is probably made from the non-fermented kind (like fresh green soybeans, whole dry soybeans, Nuts, Sprouts, Flour, Soy milk, or tofu) rather than the fermented varieties (like Natto, miso, Tempeh, soy sauces, or even tofu and soy milk made from fermented beans). When experts don't mention those compounds in non-fermented soy, they end up giving advice—mostly to women—that could actually hurt their health while trying to lower breast cancer risks. It feels pretty unethical to me... I was just chatting with this thirty-year-old woman the other day, and she mentioned how all her friends from college were constantly getting sick, unlike her. She ate a balanced diet, while her friends were always drinking cheap supermarket soy milk and snacking on other soy products. Apparently, back then, there was some expensive imported organic soy milk available, but her friends couldn't afford it... I'd bet anything that cheap milk was made from non-fermented soy. Plus, we can't ignore that soy is quickly becoming one of the top allergens out there.

As for what's being said about men, I’d take that with a huge grain of salt. If a man isn't producing estrogen, that's just his natural state. Trying to change that would put a ton of stress on the body, and I'm sure it would cause problems down the road. Besides, people in Asia generally have a totally different diet than Americans—especially compared to all our junk food—which is enough reason for them to stay healthier. If I wanted to prevent prostate cancer, I’d focus on Vitamin D and a solid diet rather than forcing soy into a man's system. And honestly, many Asian cultures only started using soy once they mastered the fermentation process... who knows if they've moved away from that now...

What do soy and a vibrator have in common?

'..they're both substitutes for the real thing.'

🙂

I guess soy isn't really great for guys dealing with fertility issues... sperm count... how should I put this...

Other people can eat it fine, but those specific guys probably shouldn't

In the Far East, soy has been utilized for thousands of years, serving both as a staple food and a medicinal agent. It didn't really make its way to Europe until the 18th century, and only reached our shores in the 19th century, primarily being used for oil extraction or as livestock feed. In the West, we have only really begun to incorporate it into the human diet within the last thirty years or so, mostly among vegetarians and those following macrobiotic principles.

Soy is a plant that falls into the category of what we call "nutraceuticals," or functional foods. It essentially functions as both sustenance and medicine simultaneously. From a nutritional standpoint, soy contains 50% protein, which possesses a profile remarkably similar to animal proteins. It also contains 18% oil, of which 85% consists of unsaturated fatty acids (specifically 50% linoleic and 8% linolenic acids). Furthermore, it provides significant amounts of lecithin and Vitamin E. The fiber content sits at 20% (comprised of 50% hemicellulose, 30% pectin, and 5% cellulose). Additionally, it contains isoflavones—namely genistein and daidzein—as well as notable amounts of boron, a mineral that helps elevate 17-ß estradiol levels.

By consuming soy, one can significantly lower cholesterol levels; specifically, it reduces low-density lipoprotein (LDL) levels while increasing high-density lipoprotein (HDL) by about 10 to 20%.
Soy acts to slow the progression of atherosclerotic changes in the blood vessels and demonstrates a clear cardioprotective effect.

It has long been observed that Japanese women tend to have smaller breasts than women in other parts of the world, just as Japanese men tend to have smaller prostates. Unfortunately for the rest of the world—but fortunately for the Japanese—the incidence of breast and prostate cancer is also lower in Japan compared to global averages. When Japanese individuals relocate to other parts of the world, they begin to face the same health issues as the local populations, which effectively eliminates genetics as the sole cause for these differences. What remains as a recognized and widely accepted distinction is dietary habits. The Japanese consume far more vegetables and soy than people in other regions, resulting in a much higher intake of plant-based proteins.
Athletes often consider themselves to be healthy and believe they are eating correctly. However, data from the M. Colgan Institute indicates that the average cholesterol level among 100 bodybuilders is 204 mg/dl (5.3 mmol/l). Even though these individuals are careful to keep their intake of saturated animal fats and cholesterol low, elevated cholesterol still occurs. It is true that soy protein has a lower biological value (BV) than whey protein concentrate and may induce less muscle growth than the more recently developed whey isolates. Nevertheless, its advantages over other protein sources are quite significant. Primarily, it offers a more favorable ratio of lysine to arginine than meat does. (For more information regarding the importance of arginine, you may read here.)

PROSTATE PROTECTION

Bodybuilders frequently attempt to boost their testosterone levels to trigger anabolic responses, and consequently, testosterone levels in bodybuilders are much higher than the average person's. Weight training itself, along with increased muscle mass, naturally drives up testosterone levels. While elevated testosterone is a fantastic goal for muscle hypertrophy and strength, it carries substantial health risks. Anything that increases testosterone also increases the risk of high dihydrotestosterone, which stimulates prostate growth.

BREAST SIZE AND BREAST CANCER

Dr. Stephen Barnes and his colleagues at the University of Alabama have demonstrated that genistein found in soy strongly inhibits the growth of healthy breast tissue. Perhaps even more importantly, genistein also works to reduce the development of many types of cancerous cells in the breast.

SOY AS AN ANTIOXIDANT

Soy isoflavonoids influence many systems within the body. They impact cardiovascular health by reducing platelet accumulation and the oxidation of LDL (low-density lipoprotein), which marks the onset of atherosclerosis. Dr. Norberta Schone, from the Center for Human Nutrition in Bethesda, has explained that genistein neutralizes free radicals within blood platelets. Intense athletic endeavors place an enormous burden on the body via free radicals, so athletes should utilize every available antioxidant provided by their diet.

The FDA Approves New Health Claims for Soy Protein
Recently, the FDA (the U.S. Food and Drug Administration) approved specific health claims regarding the role of soy protein in reducing the risk of coronary heart disease. This announcement is based on the FDA's conclusion that a diet containing soy protein, when combined with low levels of saturated fats and cholesterol, can reduce the risk of coronary heart disease by lowering blood cholesterol levels. To achieve these beneficial health effects, a serving must contain at least 6.25 grams of soy protein, alongside meeting other specific criteria. Research suggests that to truly reap the benefits of soy, one should aim to consume at least 25 grams of soy protein daily.

Scientific studies have demonstrated that consuming soy protein can actually help lower blood cholesterol levels when compared to other protein sources, such as those derived from meat or dairy.

Coronary heart disease remains a significant public health concern in America, as it accounts for more deaths than any other medical condition. Key risk factors for these diseases include elevated total cholesterol and high levels of low-density lipoprotein (LDL) cholesterol.

For anyone looking to prioritize their well-being—particularly regarding cardiovascular health—soy is an excellent choice.

dustycanyon6 said:Just the other day, I was having a conversation with a woman in her thirties who mentioned that her friends from college were constantly falling ill. She claimed she stayed healthy because she maintained a balanced diet, whereas her friends were constantly drinking cheap, mass-marketed soy milk and consuming various other soy products. She noted that back then, there was also an expensive, high-end European soy milk that they simply couldn't afford—though I can't say for certain if that's still the case today, it seems quite plausible that the cheaper varieties were produced using unfermented soy.

Here is some information regarding the production of soy milk:

SOY MILK

In recent years, many have become increasingly aware that excessive cholesterol and saturated fats in one's diet are unhealthy, and that lactose found in dairy can cause further health complications for some.
Soy milk is packed with vitamins and minerals, yet it contains neither cholesterol nor lactose. Furthermore, soy milk contains virtually no saturated fat (only 0.34%) and is quite rich in calcium.
Until recently, soy milks and beverages were not particularly popular in the West due to their distinctively strong soy flavor. To address this issue, a semi-finished product known as soy protein isolate was developed. Professional journals have frequently highlighted its ability to help lower cholesterol levels.

Isolating Soy Protein: The Foundation of Soy Milk

Soy protein isolate consists of pure proteins extracted from soy beans.
The isolate is extracted from soy flour through processes that involve subjecting the flour first to acidic conditions and subsequently to alkaline conditions in order to strip away excess fats and carbohydrates.

Mixing the Ingredients:
The soy isolate is blended together with vegetable oils, maltodextrin, sweeteners, minerals, and vitamins to create a beverage that mimics the consistency of full-fat cow's milk and possesses a similar calcium content.
Soy milk is manufactured in batches totaling thousands of liters at a time.
First, mineral salts are dissolved in filtered water to ensure that phosphorus, magnesium, calcium, and potassium levels are comparable to those found in traditional milk. Then, Vitamin C, niacin, riboflavin, thiamine, Vitamin A, and Vitamin B12 are added. The mixture is completed by adding sweeteners, maltodextrin, soy protein isolate, and sunflower oil.
High-end industrial mixers ensure that these ingredients are thoroughly combined and fully dissolved in the water.

granitegull3 said:Soy milk is packed with vitamins and minerals, plus there’s zero cholesterol or lactose in it.

Honestly, I'd much rather just grab a glass of spring water and take a multivitamin... than deal with soy milk. At least that way, I'm skipping all those downsides people talk about with soy...😉

MaxB said:I would honestly rather just drink a glass of water with a multivitamin than touch a glass of soy milk—I've done my best to steer clear of all the negative baggage associated with soy. 😉

At the end of the day, everyone chooses what they feel works best for their own body... though, if I'm being honest, I think you might be overcorrecting by avoiding plants entirely, whereas I tend to focus specifically on soy protein.

Here is the perspective shared by I. Kulier:

SOY – UNDENIABLY MEDICINAL

I don't believe there is any other single food item that has been the subject of as many studies and books as soy! We have always recognized its high protein and oil content, and we knew it contained certain beneficial compounds, but we didn't truly grasp what we know today: that it is so medicinal it should be a staple in anyone's diet, regardless of their specific nutritional philosophy. With recent scientific breakthroughs, soy is moving into the realm of functional foods—essentially sitting right in that sweet spot between nutrition and medicine. It has taken only about a decade for it to transition from mere livestock feed to a legitimate therapeutic agent. Integrating soy into our daily menus is actually quite straightforward. To put it simply, a quiet revolution is underway, and it is fueled by soy!

I’ve done my homework too, scouring all the forums, but I also came across info suggesting soy actually blocks nutrient absorption—specifically minerals and vitamins. My iron levels absolutely tanked when I was a vegetarian, even though I was being careful and eating a varied diet. From what I'm reading, that might be exactly why.

@ granitegull3

It looks like someone was practically counting down the minutes until this soy thread finally opened up... 😉

Frank Cooper3 said:That’s exactly what I’ve been reading everywhere too. However, I also came across information suggesting that soy actually interferes with the absorption of essential nutrients, specifically minerals and vitamins. My own experience with low iron levels—which became quite a struggle during my time as a vegetarian despite my best efforts to maintain a diverse diet—led me to believe this might be the culprit.

In my view, the primary issues faced by vegetarians usually stem from an insufficient intake of both protein and Omega-3 fatty acids.

Since meat and eggs serve as the primary sources of protein, one would theoretically need to substitute those with soy protein. But the reality is that soy alone is rarely enough; to truly compensate for the lack of meat, it would need to be consumed every single day, yet most people simply don't pay enough attention to that, nor do they have a clear grasp of their daily protein requirements. One can easily calculate a target based on your BMI.

Laura Evans3 said:@ granitegull3

It seems someone was practically counting down the minutes until we could start a discussion about soy... 😉

I haven’t been around here in quite a while, so I suppose I’ve grown a bit rusty.. 😉 🙂

Every single day, there is more and more talk regarding soy and its various benefits. One of the leading scientists in this specific field is David Heber, who serves as the Director of the UCLA Jonsson Comprehensive Cancer Center (USA). He is an incredibly influential figure and highly respected within the industry, and he has personally validated the research that Herbalife has been implementing for 25 years—research that continues to yield phenomenal results. 👍

The moment is approaching when many people will finally realize exactly WHY this is the case. 😉 🙂

Managing Hypercholesterolemia Through Diet Supplemented with Soy Protein

A study was conducted comparing a low-fat diet against a low-cholesterol diet supplemented with soy protein in 23 children diagnosed with familial or polygenic hypercholesterolemia. The soy-enriched regimen included 20 grams of soy protein isolate, which was simply integrated into their regular meals. In the control group, cholesterol levels dropped by roughly 7% to 8%, whereas the group receiving the soy supplement saw much more significant reductions of 16% and 22%. Furthermore, when the groups underwent a crossover—switching their respective diets—the reduction in cholesterol remained substantial.

Source:
Widhalm K., Dept of Pediatrics, Vienna, Second International symposium on the role of soy in preventing and treating chronic desease.

granitegull3 said:The issue with vegetarians usually boils down to insufficient protein intake and a lack of Omega-3 fatty acids in their diet.

Since they aren't eating meat or eggs—the heavy hitters for protein—they really ought to be swapping that out for soy protein. But let's be honest: most people fall short. Without meat, you’d need to consume soy every single day, yet nobody actually pays attention to that. Most don't even have a clue how much protein they actually need daily. It's simple math based on your BMI.

Shouldn't the target be roughly 0.9 grams of protein per kilogram of body weight every day?

Frank Cooper3 said:Shouldn't the daily protein intake be roughly 0.9 grams per kilogram of body weight?

Well, it really depends on your physical build... and the requirements differ quite a bit between men and women.
If you'll tell me your height and weight, I could try to run the numbers for you (I have some charts from David Heber).

Ugh, looks like I just hit a wall with this... Honestly, I don't even know my current weight because I can't bring myself to step on the scale right now. Between vacation food and everything else, I definitely packed on some pounds. I used to be 121 lbs, but I’m probably sitting at 132 lbs now. I'm about 5'3".

_Altanta_ said:Oof, I think I might be heading down that path... Honestly, I haven't even stepped on a scale lately because I'm too afraid to face the truth. Since being away on vacation, I've definitely put on some weight. I used to be around 121 lbs, but now I'm probably closer to 132 lbs, and I'm about 5'3" tall.

Height: 5'3"

a) Weight 121 lbs > BMI = 21.5 > 72.5g protein

b) Weight 132 lbs > BMI = 23.6 > 75g protein

This represents the daily protein intake required for your body to function optimally—essentially, what you need to satisfy your physiological requirements, maintain your health, and ensure your body stays toned by preserving muscle mass.
About a quarter of that should come from plant-based sources (like soy and similar options).