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Article #1: Is Soy safe?

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Q: Is Soy Dangerous? Conclusion: We still do not know all the
Q: I've been reading quite a bit about answers where soy and breast cancer are
the dangers of consuming too much soy, concerned. However, the evidence is
but to date I have not figured out what sufficient to say that soy consumption
those dangers are other than too much does not increase risk of breast cancer
estrogen production with its consequences and may reduce risk in some people,
for higher cancer risk. A friend told me especially if soy is consumed from an
that a woman with a Vegetarian Nutrition early age. For those who have
course to her credit told her that she estrogen-positive breast cancer, it also
would recommend rice beverage over soy. appears safe to use soy in moderation.
Why? Would you kindly clarify this matter Soy and Thyroid
for me. Claim : Soy contains natural chemicals
Thanks, known as goitrogens that interfere with
Joyce Ward, Winnipeg thyroid function. These can cause an
A: Dear Joyce, enlargement of the thyroid gland (a
Thank you for the opportunity to provide “goiter”) and symptoms of
some clarity about this issue. As you may hypothyroidism, such as lethargy,
be aware, soy has enjoyed considerable dullness, coldness, and depression.
favourable press over the past decade. We It is true that soy contains goitrogens,
have seen reports of soy reducing risk of as do many other foods such as
heart disease, cancer, osteoporosis, and cruciferous vegetables (cabbage,
reducing symptoms of menopause. Just when cauliflower, broccoli, and brussel
soy seemed to be on top of the world, sprouts), sweet potatoes, lima beans, and
articles and websites began to appear millet. However, these foods have been
claiming that this new-found health hero found only to cause problems when iodine
was really a villain in disguise. Soy intake is low , because goitrogens do
bashers said all the hype about soy was their damage by interfering with the
really just propaganda, and that in thyroid gland's ability to utilize
truth, soy was not a health food, but iodine. Between 1951 and 1961, several
rather a dangerous substance that should cases of goiter were diagnosed in infants
be carefully avoided by humans. In fact, who had been fed infant formula made from
anti-soy advocates claim that eating soy soy flour. These cases are frequently
raises risk of cancer, osteoporosis, cited by the anti-soy lobbyists to prove
thyroid problems, birth defects, soy damages thyroid function (especially
reproductive problems, nutritional in infants). But not a single case of
deficiencies and Alzheimer's disease. goiter in infants has been caused by soy
This has left consumer wondering if soy formula since the 1960s. At that time the
is really a saint or a sinner. soy formula base was changed from soy
First, it is important to understand that flour to soy protein isolates, which are
soy is not something new. The soybean has low in goitrogens, and manufacturers
been used for food for centuries, began fortifying soy formula with iodine.
particularly in the Orient. Traditional Soy does not cause thyroid problems in
forms of soy foods included fresh or healthy, well-nourished people who are
frozen beans from the soy pod (called not deficient in iodine. However, people
edamame ), soy milk, tofu, and fermented who do not have a reliable source of
foods, such as tempeh, miso and soy iodine could increase their risk of
sauce. More recently soy has become a thyroid problems if they eat a lot of soy
huge hit in North America, with all of and/or other foods rich in goitrogens.
the traditional forms of soy widely Iodized salt, dairy products, and fish
available in addition to numerous others, are the main dietary sources of iodine,
such as soy nuts, soy-based meat and most multivitamin/mineral supplements
analogues, soy-based protein beverages, provide the recommended daily allowance.
soy chips, soy ice cream, soy yogurt, and So the answer is not to avoid soy or
the list goes on. These products have cruciferous vegetables, but to get enough
become staples for many vegetarians and iodine.
vegans. So, the question of the safety of Conclusion : There is no evidence that
soy is one that certainly deserves eating soy foods regularly causes thyroid
serious consideration. problems in healthy people who include
Let's briefly address a few of the major sufficient iodine in the diet.
claims against soy. For more detailed Soy and Cognitive Function
information about each of these issues, Claim: Soyfoods, especially tofu, can
the following websites are most helpful: cause mental deterioration and accelerate
www.llu.edu//llu/vegetarian/soy2.html aging.
www.foodrevolution.org/what_about_soy.htm One study done in Hawaii (the Honolulu
Heart Study) found that Japanese-American
www.soybean.com/drsuz.htm men who ate the most tofu in middle age
Soy and Breast Cancer had the greatest mental deterioration and
Claim : Soy increases risk of breast dementia as seniors. This study is widely
cancer. cited as evidence that tofu may cause a
Among the very first health claims made reduction in cognitive function.
for soy is that it may reduce incidence Interestingly, there have been at least
of breast cancer. It seemed so obvious three other studies that have suggested
when one compared the very low rates of that soy provides significant beneficial
breast cancer in Asian countries using effects on cognitive function. In
large amounts of soy with rates in North addition populations with relatively high
American countries that used soy intake (about a serving a day),
comparatively small amounts of soy. The including people in Asia and Seventh-day
risk reduction was thought to be due to Adventists, experience lower rates of
the isoflavones (mainly genestein and dementia than those populations who eat
daidzen) in soy. Isoflavones are a type little if any soy. While this does not
of phytoestrogen (plant estrogen) that prove that soy is beneficial, it does
has been thought to interfere with the suggest that moderate soy consumption is
ability of the potent human form of likely not detrimental.
estrogen to increase cell proliferation Conclusion. The weight of the evidence
and, therefore, cancer risk. However, suggests that soy may offer some benefits
studies have been mixed. While some do to cognitive function, although more
indeed show soy acting as an research is needed before firm
anti-estrogen, others suggest soy may act conclusions can be made on this issue.
as a weak estrogen itself, increasing What about soy versus rice milk? It all
cancer risk. Interestingly, some studies depends. If you are sensitive to soy or
have shown that while small amounts of use a lot of soy products, you may wish
genestein increase cell growth, large to use fortified rice milk. However, my
amounts inhibit it. Finally, there is preference is for soy – especially for
some evidence that women eating soy from children. Soy is a much richer source of
an early age (especially during puberty) high quality protein, vitamins and
do reduce their breast cancer risk, while minerals. It also contains isoflavones,
there seems to be less protection for which are protective for heart health and
those who begin to eat soy later in life. against osteoporosis. I think it tastes
better too.






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