For many years, soy has been a staple of Asian diets. One of the healthiest, long-lived populations in the world – the Okinawan Japanese — consume soy daily. In fact, a typical Okinawan receives about 5-6% of total calories from soy each day. That’s about 2 servings/day. If soy was unhealthy, these populations would not be outliving the rest of us.
Second, soy has been extensively researched by reputable scientists. In fact, roughly 2,000 new studies on soy are released every year indicating benefits as broad as lowering risk of breast cancer to heart disease. To maximize these healthful benefits, the best ways to consume soy are in their least processed form as whole beans like “edamame” or fermented soy like “tempeh” and, as with anything, in moderation.
Over the past several years, many groups promoting animal-based diets have done an impressive job of convincing consumers to avoid soy, but their reasons are not based in science. Many of these groups are financially invested in meat,dairy and egg industries and fear the competition from soy milk and soy-based “meat” products. .
There are some legitimate concerns about soy, though, especially if you have problems with your thyroid as it can interfere with iodine absorption and some individuals may be allergic. Another concern is overuse of soy, particularly in the highly processed forms. However, for most people, soy foods are safe and full of valuable nutrients. So enjoy! And please read and share my upcoming post “The Most Healthful Soy Foods” for more on soy.