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is soy good for you?

if you like soy, this toronto dietitian says go for it.

by andy de santis, rd
published jan 29, 2020
last updated mar 06, 2023
read time 3 minute read
join the conversation
read time 3 minute read
join the conversation
stock/getty images
originating from east asia, soy is a member of the legume family of foods from which tofu, tempeh and a wide range of meat and dairy substitutes are made. the japanese consume more soy than any other nation in the world and have done so for centuries. they also happen to live longer than just about anyone else in the world.
you may have also heard that soy increases a woman’s risk of breast cancer, reduces a man’s testosterone levels  — leading to the growth of “man boobs,” and that the manufacturing of soy is wrecking our rainforests.
true or false? let’s take a closer look.

does soy cause breast cancer?

the best available evidence suggests that soy intake is associated with either a neutral or protective effect against breast cancer – and it turns out that where you live may matter.
a study from 2014 found that soy intake was protective against breast cancer in women from asian nations, but had no effect on breast cancer risk in north americans. scientists believe this the result of a number of factors, including that soy-based foods are both traditionally consumed throughout a life span in most asian countries and thus offers a greater protective effect, and also that potential genetic differences exist in the way asian women metabolize soy compared to western women.
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canadian society for exercise physiology
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does soy affect testosterone?

i can’t tell you how many men walk into my office with an aversion to soy based purely on fears surrounding its supposed effect on testosterone, man boobs and the like. but studies show no evidence that soy intake affects male hormone levels, and certainly none that can be attributed to the development of male breasts.
and in case you are worried about soy impacting sexual function, it turns out the leading risk factor for erectile dysfunction is actually elevated cholesterol levels, which are caused primarily by excessive animal-fat intake, and is common among canadian men.
by the way, guess what helps lower cholesterol levels? soy.

is soy damaging rain forests?

this is probably the most complicated misconception to address because it’s actually true. but not the way you may think. not too long ago i saw a facebook post by an omnivorous savant reprimanding soy-loving vegans for supporting an enterprise that is ravaging the environment. actually, only a small fraction of soy grown on the planet is consumed as a soy-based food. most of it is used for feeding the livestock that give us our meat, milk and eggs. so while brazil continues to be one of the top soy growers globally, it’s not as if they are tearing down the rainforest so that vegan restaurants in manhattan don’t run out of tofu.
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so what’s the bottom line?
if you like soy, it is my opinion that the best source is the one you like the most. many people in north america, even those who do like it, consume soy infrequently at the most, so worrying about the type of tofu or soy milk you buy is not time well spent. sure, some are more processed, some are organic, but there is no evidence to suggest this affects the nutritional value or health impact.
andy is a registered dietitian and multi-book author who has operated a private practice in toronto since 2015. he spends his free time eating, writing and talking about kale @andytherd. he can be reached at andytherd.com
 

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