Should you drink soy?

For a time, soy milk was the mainstream alternative to cow’s milk, popular amongst the health-conscious, lactose intolerant and vegan community, but in recent years it’s become a controversial choice. What changed? And, is it safe to drink?

Soy Milk at a Glance

Soy milk is made from soybeans, a plant in the pea family which has been common in Asian diets for thousands of years. It’s made by soaking dried soybeans in water, blending, boiling and then finally straining the mix. Soy milk rose to popularity as a low-fat, high protein dairy milk alternative. It’s often fortified with calcium and vitamins A and D. Watch out though because it can be high in added sugars. Look for cartons which are labeled “unsweetened” or “original”, and when in doubt, double check the ingredients list.

Good or Bad?

If only it were that easy… I hate to say it, but there isn’t a clear cut answer as to whether soy is good or bad for you. That’s because research is so mixed and some would argue bias by the soy industry. The NIH (National Institutes of Health) takes a pretty neutral stance on the topic, stating that the long-term effects of soy consumption have yet to be established. In other words, more research and testing needs to be done, but in the meantime, it’s probably best to err on the side of caution and limit your soy intake.

Possible Benefits of Soy

One possible benefit of consuming soy is it may lower cholesterol. Considerable research has been done with varying results. Some studies show that soy protein can effectively reduce Total and LDL cholesterol but others are inconclusive. Observational studies indicate that soy may also reduce prostate cancer in old age but again, bigger samples and additional studies are needed to confirm this.

The Controversy Surrounding Soy

The main argument you’ll find against drinking soy milk is it contains phytoestrogens. Phytoestrogens are a kind of plant-derived estrogen, which can weakly mimic the hormone estrogen, and act as an endocrine disruptor. This is concerning because in large quantities soy products could potentially alter menstrual cycles and affect fertility. One study found that in women diagnosed with breast cancer, these phytoestrogens can stimulate the growth of cancerous cells.

Not all soy is created equal

The other reason soy has fallen out of favor is due to the way it’s grown. The vast majority of soy crops are genetically modified and sprayed with potentially harmful herbicides like Roundup. Since the effects of long-term consumption of GM-produce aren’t known, it may be better to stick to organic soy milk.

The Takeaway Message

What can be surmised from all of this? As with most controversial food products, the jury is still out on soy. There just isn’t enough hard data to make a call one way or another. If you plan to keep drinking soy milk, stick to small quantities, choose organic and non-GMO.