David W. Grotto, RD, LDN
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 In whole bean form, soy is very rich in fiber but many processed soy foods are not. Soy can be an excellent source of calcium, ranging anywhere between 80 and 750 mg per serving, depending on the type of soy food. Although soy foods are high in both oxalates and phytate, two compounds that can inhibit calcium absorption, the calcium from soy foods is very well absorbed. Fermented soy foods, like tempeh and miso, are a good source of iron. soy foods are rich in copper and magnesium and are also rich in B vitamins, particularly niacin, pyridoxine, and folacin. |
Thomson Healthcare, Inc.
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 Carcinogenicity: A meta analysis of 14 trials determined that there is a link between the consumption of fermented soy foods and risk of stomach cancer in Asian populations. The inverse relationship between stomach cancer and non-fermented soy foods was also present. The authors of the analysis state that none of the studies have taken into account such confounders as salt, N-nitroso compounds, and additional plant foods that might be eaten in conjunction with non-fermented soy foods and, therefore, makes these conclusions suspect (Wu et al, 2000). |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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 A critical issue to consider when evaluating soy's health benefits is that all of the benefits seem to be linked to whole soy foods, not soy suppleyour diet with your ments So please stick wkh soy foods. tofu> edamame) vones. Two of these isoflavones, genistein and daidzein, act as both antioxidants and estrogens that when consumed in foods may help contribute to reducing the risk of coronary heart disease as well as protecting against breast or prostate cancer as part of an overall healthy lifestyle. |
Thomson Healthcare, Inc.
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| The inverse relationship between stomach cancer and non-fermented soy foods was also present. The authors of the analysis state that none of the studies have taken into account such confounders as salt, N-nitroso compounds, and additional plant foods that might be eaten in conjunction with non-fermented soy foods and, therefore, makes these conclusions suspect (Wu et al, 2000). |
Herbert Ross, DC with Keri Brenner, L.Ac.
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 But be aware that these cultures use soy foods in moderation, and mostly in fermented forms. Because soy foods are so rich in phytoestrogens, it's best introduce them slowly, and to monitor your response. Those with a severe deficiency of progesterone may not benefit, or could even experience health problems as a result. In conventional agriculture, genetically modified strains of soy are often cultivated, and the crop may be heavily treated with herbicides. It's best to consume organic soy products whenever possible. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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| A critical issue to consider when evaluating soy's health benefits is that all of the benefits seem to be linked to whole soy foods, not soy suppleyour diet with your ments So please stick wkh soy foods. tofu> edamame) vones. Two of these isoflavones, genistein and daidzein, act as both antioxidants and estrogens that when consumed in foods may help contribute to reducing the risk of coronary heart disease as well as protecting against breast or prostate cancer as part of an overall healthy lifestyle. |
Bill Sardi
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 Cancer Research 65: 3470-78, 2005]
As advantageous as genistein appears to be, fermented soy foods remain superior because they, not only contain concentrated forms of the soy fractions like genistein, but also small amounts of omega-3 oils, and IP6 iron chelator. [Journal Nutrition 125: 733-43S, 1995]
All soy foods and supplements are not the same. [Journal Nutrition 134:1229S-1233S, 2004] There are also many false claims in circulation that soy inhibits thyroid function, something that has been disproven. |
Bottom Line Health
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| Caution: soy foods may increase the risk for hormone-sensitive cancers, such as some breast or prostate malignancies—or reduce the effects of the anticancer drug tamoxifen (Nolvadex).
Patients diagnosed with or at risk for these types of cancers should ask their doctors or a registered dietitian whether soy foods are appropriate for them.
Cancer-Fighting Food Combos
Many fruits and vegetables known for their cancer-fighting properties work even better when combined.
Broccoli and tomatoes: Broccoli contains sulforaphane; tomatoes contain lycopene. |
David W. Grotto, RD, LDN
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| Fermented soy foods, like tempeh and miso, are a good source of iron. soy foods are rich in copper and magnesium and are also rich in B vitamins, particularly niacin, pyridoxine, and folacin. Soybeans are rich in phytochemicals known as isoflavones which may help prevent certain types of cancer, fight heart disease, and improve bone density.
Home Remedies
The Chinese have used fermented soybean curds to treat skin infections for over 3,000 years. Soy has also been used to alleviate hot flashes.
Throw Me a Lifesaver! |
Herbert Ross, DC with Keri Brenner, L.Ac.
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| Although this varies from person to person, common offenders are beans, soy foods, peanuts, and cruciferous vegetables, such as broccoli, cauliflower, and cabbage. If you're trying to consume more of these healthful foods with unfortunate side effects, start with small amounts and increase how much of them you eat slowly. This may allow your body to adjust. Other causes of gas include fried foods, fatty meats, dairy products, many starches, carbonated beverages, and excessive amounts of fruits and vegetables. As you can see, the list is potential causes is long. |
Bill Sardi
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| An important study conducted in Japan shows that increasing consumption of miso soup but not other soy foods confers a decreased risk for breast cancer. [Journal National Cancer Institute 95: 906-13, 2002] Fermented sources of soy have more anti-cancer properties. [Journal Agriculture Food Chemistry 41: 1961-67, 1993]
One study showed women in Japan who ate tofu were more likely to develop breast cancer, but this type of study must be discounted since women at high risk are known to consume more tofu. |
Tori Hudson, N.D.
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 Increase soy foods. ing the actual breast swelling and nodularity in some women.16 Reducing the dietary fat intake to 20 percent of total calories results in significant decreases in circulating estrogens in women with benign breast disease.17
Since fibrocystic breasts are a result of estrogen dominance, it is logical that decreasing estrogen in the body or its influence on breast tissue would improve the symptoms of breast pain and swelling. However, a slight reduction in fat intake has repeatedly showed very little, if any, effect on breast problems, including breast cancer. |
| Eat a diet high in fruits, vegetables, soy foods, and whole grains.
• Decrease dietary fats, especially saturated fats. breast activity on scintigraphy; and a significant reduction in the variability of tissue activity.7 Maybe somewhat surprisingly, another study showed a decrease in benign breast changes with alcohol consumption.8 Since alcohol slows down the metabolism of estrogen, it is not clear why this study demonstrated these results.
Avoid Methylxanthines (Caffeine). Removal of caffeine from the diet, an idea that originated with Ohio surgeon Dr. |
| Increase soy foods and flaxseed. Emphasize whole grains, fruits, vegetables, nuts, seeds, fish (salmon, tuna, sardines, halibut), organic low-fat meats (chicken, turkey, beef, buffalo, elk, deer), low-fat dairy products, eggs, and beans.
Chaste tree extract: 40 drops or 175 mg . |
Jonny Bowden, Ph.D., C.N.S.
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 Fermented soy foods like miso and tempeh are fine. Asian women, who, by the way, have very few menopausal symptoms, eat fermented soy as accompaniments to a nutrient-rich diet built around seafood and vegetables. If you walk around Tokyo, you won't find them consuming soy milk, soy yogurt, soy cheese, soy burgers, soy chicken, soy chips, and soy lasagna. Get my drift?
Female versus Male Hormones
Jeffrey Bland, Ph.D., is known to virtually every health-care practitioner in America who practices integrative medicine. |
Bill Sardi
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| A world authority on soy, Mark Messina, says "the available data justify the recommendation that patients with frequent hot flushes consider trying soy foods or isoflavone supplements for the alleviation of their symptoms." [J Med Food 6: 1-11, 2003] However, another researcher (MS Kurzer) from the University of Minnesota writes that "until safety with respect to breast cancer is established, phytoestrogen supplements (like soy) should not be recommended. |
Herbert Ross, DC with Keri Brenner, L.Ac.
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| Because soy foods are so rich in phytoestrogens, it's best introduce them slowly, and to monitor your response. Those with a severe deficiency of progesterone may not benefit, or could even experience health problems as a result. In conventional agriculture, genetically modified strains of soy are often cultivated, and the crop may be heavily treated with herbicides. It's best to consume organic soy products whenever possible. |
Alan R. Gaby, M.D., Jonathan V. Wright, M.D., Forrest Batz, Pharm.D. Rick Chester, RPh., N.D., DipLAc. George Constantine, R.Ph., Ph.D. Linnea D. Thompson, Pharm.D., N.D.
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 Although deficiencies do not occur, people who do not consume soy foods will not gain the benefits of soy.
How much is usually taken?
The ideal intake of soy is not known. Researchers suggest the equivalent of one serving of soy foods per day supports good health, and the benefits increase as soy intake increases.15 Societies in which large amounts of soy are consumed ingest between 50 and 100 mg per day of soy isoflavones. The cholesterol (page 223)-low-ering effects of soy have been observed at amounts as low as 20 grams of soy protein per day, if it replaces animal protein in the diet. |
Bill Sardi
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| When Japanese researchers finished analyzing the results of a survey of 209,354 persons regarding their soy consumption, it was found that soy foods did not confer a reduction in breast cancer risk, but frequent consumption of miso soup did. With each bowl of miso soup consumed on a daily basis there was a greater reduction in breast cancer risk. But miso is soy. What's the difference? Miso is a fermented soy bean paste, sometimes mixed with rice barley or wheat. Miso is fermented with yeast mold (koji) and aged from one month to three years, for enhancement of taste. |
Herbert Ross, DC with Keri Brenner, L.Ac.
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| Dietary Recommendations
Eating soybeans and soybean-derived products, particularly fermented soy foods such as tempeh and miso, can help counteract the negative effects of excess estrogen. These foods contain high levels of genistein, a substance that has a chemical structure similar to estrogen. Genistein and other similar compounds known as phytoestrogens are plant compounds that can block the body's more potent estrogens (and xenoestrogens) from attaching to cell receptor sites—the places where estrogens exert their effects on the body. Phytoestrogens tend to balance estrogen in the body. |
Tori Hudson, N.D.
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| Lower dietary fat to 20 percent and increase dietary fiber (whole grains, legumes, fruits, vegetables, and soy foods); increase seafood and seaweed (for the natural iodine).
• Vitamin E: 400 IU twice per day
• Evening primrose oil: 1,500 mg twice per day
If there is no change after three menstrual cycles, then incorporate a more assertive approach utilizing some of the other therapies listed, or see a naturopathic physician for individualized recommendations and, especially, prescription aqueous iodine. |
Thomson Healthcare, Inc.
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| Clinical Management: Monitor the INR closely whenever initiating or discontinuing soy milk or other soy foods or supplements in a patient taking warfarin. One case report described a decreased INR in a patient taking warfarin after starting Soy milk (Cambria-Kiely, 2002).
MINOR RISK
Iron: Concurrent use of soy and iron may result in reduced iron absorption. Clinical Management: Soy administered either as a supplement or as a dietary component may impair absorption of iron. |
Bill Sardi
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| Journal National Cancer Institute 97: 1494-95, 2005] A review of eight studies shows that soy foods tend to modera ely decrease the risk for prostate cancer. [International Jourlal Cancer 117: 667-69, 2005] Other reviews have indicafed that there is insufficient evidence to show that soy redu:es the risk for prostate cancer. |
Jonny Bowden, Ph.D., C.N.S.
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| But a number of factors can interfere with zinc absorption—phytates in cereals and soy foods, for example are compounds that bind to minerals and keep them from being absorbed. Even fiber may decrease zinc's availability. Stress definitely depletes it, and very easily!
A study done a couple of years ago showed _^ the benefits of zinc supplementation in the C treatment of children with attention deficit m hyperactivity disorder (ADHD). |
Jonny Bowden, Ph.D., C.N.S.
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 There, they eat naturally fermented soy foods like tempeh and miso and old-fashioned fermented soy sauce—and they eat way less of it than you might imagine. It's also far from clear that the health benefits they get from their diet are attributable to eating soy rather than the fish and sea vegetables they consume regularly.
The Real Deal on Soy
Let me be clear: In a world of French fries, fast food, trans fats, and high-fructose corn syrup, I hardly think a few servings of soy protein is the worst thing in the world. We have bigger battles to fight in the food arena. |
Bottom Line Health
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| Patients diagnosed with or at risk for these types of cancers should ask their doctors or a registered dietitian whether soy foods are appropriate for them.
Cancer-Fighting Food Combos
Many fruits and vegetables known for their cancer-fighting properties work even better when combined.
Broccoli and tomatoes: Broccoli contains sulforaphane; tomatoes contain lycopene. Eaten together, they maximize each other's ability to fight cancer.
Soy and tea (black or green): A diet high in soy and tea can lower the risk of prostate and breast cancers. |
| Eat soy foods in moderation. Some countries that have diets containing large amounts of soy report low rates of menopausal symptoms and breast cancer. But I'm cautious about soy. Preliminary research suggests that while the isoflavones in soy appear to protect against some breast cancers, they also may stimulate the growth of other types of breast cancer.
I'm especially concerned about isolated soy protein, which is often added to protein powder, energy bars and supplements. |
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