For years, soy seemed to be on every list of superfoods. With good reason: It’s packed with protein and fiber, and it contains isoflavones — estrogen-like compounds thought to help strengthen bones, dampen hot flashes, lower cancer risk and more.
But lately, soy’s reputation has taken a hit, in part because what “soy” means isn’t always clear. Some soy products are whole foods such as tofu, soy milk and edamame. Other are processed, such as textured vegetable protein, soy protein isolates (used in packaged foods such as veggie burgers and energy bars), protein powders and isoflavone supplements. Consumer Reports took a hard look at the research.
In 1999, the Food and Drug Administration allowed foods with at least 6.25 grams of soy protein per serving to carry a label saying that low-cholesterol, low-fat diets containing 25 grams of soy protein per day may reduce the risk of heart disease. In part, that was based on a review of studies showing that 47 daily grams of soy protein — equivalent to 2
According to the American Heart Association, soy foods can help lower cholesterol because they’re low in saturated fat and high in fiber, and can replace less-healthful foods in the diet. “But there’s nothing unique about soy compared to other beans,” says Alice Lichtenstein, the Gershoff professor of nutrition science and policy at Tufts University in Boston.
Studies of Asian women have found that those who regularly eat soy, a staple of Asian diets, have a lower risk of breast cancer than those who don’t. But some studies done on animals suggest that genistein, an isoflavone, may promote the growth of estrogen-positive tumors and mute the effects of breast-cancer drugs such as tamoxifen.
And whether soy is protective may depend on when in life a woman starts eating it, says William Helferich, a professor of nutrition at the University of Illinois at Urbana-Champaign. The American Cancer Society says that there’s no reason for women, including breast-cancer survivors, to avoid soy foods but that until further research is done, it’s prudent to skip soy supplements, which contain much higher levels of isoflavones.
Isoflavones have been studied for many conditions, but there are no firm conclusions. Limited evidence suggests, for example, that soy foods may lower the risk of prostate cancer. And genistein supplements may reduce hot flashes, though this possible benefit needs further study. (And as with all supplements, you can’t be sure what you’re getting.)
The bottom line: Unless you’re allergic, three daily servings (one serving is one cup of soy milk, half a cup of edamame or three ounces of tofu) are unlikely to have negative effects. Whole forms are best; those are the soy products that have been used in the studies that show benefits, says Anna Wu, a professor of preventive medicine at the University of Southern California’s Keck School of Medicine. It’s not known whether protein powders, supplements or processed soy foods have the same effect, and the latter may contain ingredients you don’t want to load up on, such as sodium and sugar.
How do whole soy foods and supermarket items that are made with soy stack up nutritionally? Here’s the lowdown on five soy products. All deliver some protein, but the more processed items tend to contain more fat, sodium and sugars.
●Nasoya Organic Firm Tofu (3 ounces): 70 calories, 8 g protein, 0 g sugars, 3.5 g fat (0 saturated), 20 mg sodium, <1 g fiber.
●MorningStar Farms Grillers Original Veggie Burger (one burger): 130 calories, 15 g protein, <1 g sugars, 6 g fat (1 g saturated), 260 mg sodium, 2 g fiber.
●Silk Light Original Soymilk (1 cup): 60 calories, 6 g protein, 3 g sugars, 1.5 g fat (0 saturated), 135 mg sodium, 1 g fiber.
●Birds Eye Steamfresh Edamame (
●Clif Builder’s Chocolate Peanut Butter Bar (1 bar): 280 calories, 20 g protein, 21 g sugars, 10 g fat (5 g saturated), 270 mg sodium, 2 g fiber.
For further guidance, go to www.ConsumerReports.org/Health, where more detailed information, including CR’s ratings of prescription drugs, treatments, hospitals and healthy-living products, is available to subscribers.