Is Soy Right For You? The Truth About This Popular Food

What is soy?

Derived from the soybean plant, soy is considered a legume and has been a dietary staple in various cultures for centuries, particularly in East Asia. You are probably most familiar with soy in the form of soy sauce and tofu, but soy is also commonly used as a protein source in protein powders and plant-based foods due to its unique profile of essential amino acids and beneficial phytochemicals. Soy is also high in isoflavones which possess estrogen-like qualities. Most of the debate around soy is centered around its diverse nutrient and chemical makeup, with some of these contributing to both benefits and disadvantages depending on your health case.

Is soy an inflammatory food?

In my telehealth functional medicine clinic, one question I get asked all the time is, “Do soybeans cause inflammation?” The answer to this question lies in bioindividuality - how a particular food interacts with your health case in relationship to your specific biochemistry. 

Soy contains bioactive compounds, such as isoflavones and omega-3 fatty acids, which have been shown to possess anti-inflammatory properties. These components have the potential to modulate inflammatory pathways in the body and reduce overall inflammation levels. Some studies have even suggested that incorporating soy products into your diet may help alleviate symptoms of chronic inflammatory conditions, such as osteoarthritis. (1)

On the other hand, some individuals may experience sensitivities or allergies to soy, which can actually trigger an inflammatory response in their bodies. Additionally, certain processed soy products, such as soy protein isolates or highly refined soy oils, may lack the beneficial nutrients and phytochemicals found in whole soy foods, potentially diminishing their anti-inflammatory effects.

Disadvantages of soy

1. Soy is a cross-reactive to gluten

If you are sensitive to gluten, there’s a high likelihood that you are also sensitive to other foods - but not necessarily in the way that you think. When your body makes antibodies against gluten, those antibodies can also recognize proteins in other foods that have a similar structure. So even though certain foods don’t contain gluten, your body ends up reacting (2) as if they do! If you think this might be an issue for you, a functional medicine practitioner can run cross-reactive labs to identify what foods your body is tagging as gluten.

2. Soy can hurt your thyroid health

Soy contains phytoestrogen compounds known as goitrogens that have been shown (3) to inhibit thyroid hormone synthesis by inhibiting your body’s intake of iodine. Iodine is a trace mineral that’s found naturally on earth and is essential fuel for your thyroid gland to produce thyroid hormones which every single cell of your body relies on in order to function optimally.

Iodine deficiencies can lead to a condition known as “goiter,” (sound familiar to the goitrogen compounds in soy?!) which is characterized by a greatly enlarged thyroid gland that is visible to the naked eye and is accompanied by symptoms like coughing, fast heart rate, inability to tolerate heat, shortness of breath, throat tightness, and weight gain.

3. Soy can irritate your gut

Since soy is actually a legume, it also contains anti-nutrients such as lectins and phytates that bind to the intestines (4) and make nutrients inactive (5) in the body by inhibiting absorption. This limited absorption can also irritate your gut, contribute to leaky gut syndrome, and perpetuate overall gut dysfunction and digestive distress. Ever wonder why you get gassy after eating beans? This is why!

5. Soy can mess with your hormones

Soy is considered a phytoestrogen - a plant-based estrogen that your body doesn’t produce through your endocrine system. Instead, they are gained through eating plants classified as phytoestrogens like soy. Although natural, constantly bombarding your body with excess estrogen can contribute to hormone imbalances like estrogen dominance in both men and women.

4. Soy can hurt your overall health

Our DNA has been the same for thousands of years, but just in the last 100 or so years we have experienced a rapid increase in chemicals, processed foods, and environmental toxins. One of the greatest examples of this in our current society is the rise of GMO (genetically modified organisms) crops, including soy.

We are still uncovering the long-term effects of GMOs, but this change is one of the main reasons why researchers believe there has been such a dramatic increase in chronic health problems like autoimmune diseases. 

What to eat to reduce inflammation

In functional medicine, focusing on an anti-inflammatory diet can have a profound impact on overall health and well-being. By incorporating nutrient-dense foods with potent anti-inflammatory properties, we can support our bodies in reducing chronic inflammation. These are my all time favorite go-tos:

• Salmon
• Turmeric
• Green tea
• Ginger
• Dark leafy greens
• Sardines

Benefits of soy

Now, I don’t think foods fall into black and white categories like “good” or “bad”. Most foods have pros and cons and this is the case with soy. Here are some of my favorite potential benefits of soy.

1. It is a complete protein

When you eat protein, it is broken down by your body into amino acids which your body needs to function. While there are a total of 20 amino acids your body utilizes, only nine are considered essential. When a food, like soy, contains all nine of these supplements, it is considered a complete protein.

2. It can ease menopause symptoms

Phytoestrogens are commonly prescribed to women going through menopause as a way to rebalance hormones and alleviate (6) common symptoms like hot flashes. This is a great example of bioindividuality where a food that works for one person, might not work for the next. If you are going  through menopause and considering soy consumption, be sure to talk with your doctor, and take into consideration the following tips below when eating soy.

3. It may improve cardiovascular health

Studies have also suggested (7) that soy may improve cardiovascular health and reduce heart disease risk by reducing LDL cholesterol levels and improving overall lipid profile. 

The best way to eat soy

If you are going to eat soy, consider these tips in order to capitalize on the potential health benefits and avoid any inflammatory disadvantages.

1. Make sure it is organic

According to the Center for Food Safety, (8) over 94% of U.S. grown soy is genetically modified. If you choose to eat soy, I always recommend choosing organic soy products if you want to limit your risk for GMO-related health problems that I mentioned previously.

2. Consider fermented soy

Fermented soy products like tempeh (fermented tofu) and natto (fermented soybeans) are beneficial for quite a few reasons. Not only are they high in gut-supporting probiotics from the fermentation they have been linked (9) to lower inflammation and cholesterol levels, reduced cardiovascular risk, and neuroinflammatory-fighting effects.

3. Don’t eat it at all

Hear me out. Although I already said that I don’t believe in “good” or “bad” foods, I do see that there are some foods that the majority of the time aren’t optimal for the majority of the population most of the time, especially when consumed on a regular basis. If you don’t have access to organic or fermented soy, I’d recommend skipping it altogether or swapping it out for substitutes like coconut aminos instead of soy sauce.

Seeking help from a functional medicine expert

Although soy does offer a few potential health benefits, it is also vital that we take into consideration the disadvantages of eating soy when it comes to our health. As a phytoestrogen it can mess with your hormone health and trigger or perpetuate gut dysfunction. Therefore, if you do choose to eat soy, it is crucial to prioritize organic, non-GMO whole soy foods and consume them in moderation as part of a well-rounded and diverse diet. 

In my telehealth functional medicine clinic, we specialize in helping you identify the foods that work best for your particular health case and provide personalized guidance based on your unique health needs and goals. Food is medicine and fundamental to your overall health, so whether you are looking to take your health to the next-level or wanting to use food to address your symptoms naturally, schedule a telehealth consultation to learn how we can help you with functional medicine.

As one of the first functional medicine telehealth clinics in the world, we provide webcam health consultations for people around the globe.

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