by Lauren Plunkett, RDN LD CDCES as appeared in Minnesota Veg Living, Issue 10

April 25, 2024

Soy foods such as tempeh, soy milk, soy nuts, tofu, and miso are staple items for people of all ages and cultures worldwide. Despite humans thriving on a variety of soy-based foods for centuries, misconceptions about soy are commonplace when choosing a plant-predominant diet. Even long-term ambassadors of a vegan lifestyle can feel conflicted about the benefits of soy, depending on their source of information. 

Let’s explore three popular myths circulating about soy to set the record straight.

Myth 1: Soy is unhealthy. 

Soybeans are an ancient food utilized in various cultures worldwide, providing a long-standing source of protein, fiber, vitamins, and minerals. The earliest documentation of the therapeutic value of soybeans, as noted in The Yellow Emperor’s Classic of Medicine, dates back over 2000 years. 

Numerous scientific studies have since supported soy as a nutrient-rich food for maintaining health. Moreover, in the United States, less than 0.7% of the population is allergic to soy, making whole soybeans a healthy, accessible, and versatile food. 

Myth 2: Soy is hormonally damaging. 

Numerous studies on soy consumption have revealed protective benefits from isoflavones, a type of phytoestrogen sourced from soy, applicable to both men and women throughout their lifecycle. Phytoestrogens are natural plant compounds with beneficial effects. Research indicates that incorporating whole soy foods such as tofu or soy milk may lower disease risk and provide protection against cancers such as breast, prostate, ovarian, and endometrial because of their phytoestrogens. Additionally, soy is rich in phytonutrients that contribute to a reduced risk of chronic diseases and cancer.

Myth 3: Soy is an inferior protein compared to animal flesh. 

Soy stands out as a nutrient-rich complete protein, recognized as such because it contains all nine essential amino acids that the human body cannot produce on its own. Interestingly, nearly all plant foods consumed by humans are complete in protein. 

Whole soy foods, in particular, are excellent sources of potassium, magnesium, and vitamin C, along with being good providers of vitamin B6, iron, and calcium in addition to protein. Optimal nutritional benefits are derived from consuming soy in its whole and raw form; for instance, one cup of raw sprouted soybeans contains 15 grams of protein! 

It’s important to note that fat, fiber, and protein content may vary by brand. Always read the labels on soy products to determine the nutritional value that best suits your needs. 

Debunking these three myths about soy helps us become more informed about the health benefits of soybeans. Considering the protective benefits of phytoestrogens, complete protein status, and  high nutritional value, soy will continue to be a staple food for human consumption worldwide.

Regarding soy production:

Health concerns about soy often arise from public health concerns about crop production. In the United States, the majority of soybean crops are dedicated to animal feed for concentrated animal feeding operations (CAFOs/factory farms). Soybeans and corn, the most widely planted crops in the U.S., occupy 40% of total cropland. Of the soybeans produced, over 70% are allocated to the largest market: feed for poultry, hogs, cattle (both dairy and beef), and aquaculture. The second-largest market is for frying oil.

In the process of protecting crops from weeds and disease, the use of herbicides, such as glyphosate, may introduce endocrine-disrupting chemicals that may negatively impact both the nutrient content of the plants and human health.

Only a small percentage of acreage is dedicated to organically grown soybeans, primarily used for tofu, tempeh, or soy milk. The rest is utilized by livestock producers who pay premium prices for organic soybeans to raise animals labeled as certified organic meat.

Looking at this information about soybean production, it becomes evident that a significant portion of plant protein is directed toward feeding animals rather than being consumed directly by humans in the form of whole plant foods. 

For more information

For more information, please visit:  

American Cancer Society www.cancer.org

The Physicians Committee for Responsible Medicine www.pcrm.org 

Nutrition Facts www.nutritionfacts.org

A comprehensive history of soy information: https://www.soyinfocenter.com/books/242

Lauren’s bio

Lauren Plunkett, Dietitian Nutritionist, Certified Diabetes Care & Education Specialist

Lauren, described as a “plant-based powerhouse,” is a thought leader in the realm of nutrition education. With professional experience in pediatric endocrinology, performance nutrition, virtual primary care, and certified in type 2 diabetes remission, she has provided plant-predominant nutrition education to thousands. An avid public speaker and the award-winning author of Type One Determination, Lauren has lived with type 1 diabetes for 30 years.