By Sara Turnasella, DTR
There seems to be a lot of talk about soy these days. Is it healthy? Or is it a health hazard? Much of the concern surrounding soy products is related to the fact that soy is a phytoestrogen. Phytoestrogens are food based chemicals that act as estrogen in the body. However, there are plenty of other healthy foods that also fall into this category. Some examples of other phytoestrogens include flax seeds, sesame seeds, garlic, hummus, and even olive oil. Potential benefits of phytoestrogens include lowering cholesterol, reducing our risk for heart disease, and also reducing the risk of prostate and breast cancer.
On the flip side, some believe that it may actually increase the risk of breast cancer in those with a family history of it. No wonder people are confused! However, soy’s link with breast cancer is uncertain, and is still under scientific review. Moderation is absolutely key, and when considering soy as a healthy addition to your diet, think as whole and unprocessed as possible.
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Highly Processed Soy: |
Less Processed Soy: |
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Soy Meat |
Tofu |
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Soy Cheese |
Tempeh |
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Soy Milk |
Miso |
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Soy Chips |
Edamame |
It takes a lot of processing to turn soy beans into an energy bar, soy cheese, or a meatless hot dog. Often times, a great deal of salt and sugar can be added to these products. Instead, try some roasted edamame, which is a young soy bean, packed with protein and fiber. Or try a nice bowl of miso soup; a traditional Japanese dish made from fermented soy. Soy beans have been consumed for many centuries now. When eaten close to its natural form and in moderation, it can be a great addition to any diet!
Sara Turnasella is a Dietetic Technician and C.W. Post Student. She was a dietetic intern with the Cornell Cooperative Extension of Suffolk County’s Family Health & Wellness Program during the fall of 2014.