Soy enjoys a reputation as the only plant-based food that's a complete source of protein, much like meat, chicken, eggs and dairy foods. However, there are concerns about soy, namely that the isoflavones it contains can influence human hormone levels and increase risk for disease. But according to the Harvard School of Public Health, soy foods are both safe and healthy for you and your family when consumed in moderation.
About Soy
Soy has been used as a staple food in Asian countries for more than 5,000 years, according to the Mayo Clinic. The soybean was first introduced to the United States in the 1800s. One feature of the soybean is the many ways it can be processed and consumed. Typical soy foods may include roasted and green soybeans, tempeh, tofu, miso, soy meat substitutes, soy ice cream, soy cheese and soy milk. Soy is a beneficial source of protein, dietary fiber and isoflavones, also called phytoestrogens, with each providing its own unique health benefits, says the Mayo Clinic.
Safety Concerns
One concern about soy foods is that the isoflavones they contain may increase the risk of hormone-based cancer and endometrial hyperplasia in women, according to the National Center for Complementary and Alternative Medicine, or NCCAM. While dietary soy isn't associated with increased risk of the latter, women who are at risk for uterine, breast and ovarian cancer are encouraged to speak with their health care provider before they use soy products. Soy also purportedly interferes with the effectiveness of medication used to treat hypothyroidism. However, the Mayo Clinic indicates that this is a subject still under debate. There's no evidence to suggest that family members with hypothryoidism should avoid soy foods entirely, as long as they take their medication on an empty stomach and wait four hours before eating soy products.
Soy and Children
Soy is generally considered both healthy and safe for children, according to Harvard Medical School. In fact, when consumed during childhood, the phytoestrogens in soy milk and other soy-based foods may decrease the risk for breast and prostate cancer later in life. Aside from allergic reactions, soy isn't known for causing adverse effects in infants and children, according to the Mayo Clinic. If your child enjoys soy milk, Harvard Medical School suggests keeping everything in moderation and capping it at one or two glasses a day.
Expert Insight
The Harvard School of Public Health says many cultures rely on soy as a dietary staple and suffer no ill effects. But if your family isn't accustomed to soy as a primary source of protein, there's no reason to change your meal plans dramatically. Serve soy foods in moderate amounts of two to four servings a week. It's best to pay attention to the full range of protein options when you consider your family's dietary needs. The healthiest sources of proteins come from chicken, fish, beans, grains, nuts and low-fat and nonfat milk products.
References
- Mayo Clinic: Soy (Gylcine Max)
- National Center for Complementary and Alternative Medicine: Soy
- Harvard Health Publications; Children and Soy Milk; Walter C. Willett, M.D., Dr.P.H.; May 2009
- Mayo Clinic; Soy: Does it Worsen Hypothyroidism?; Todd B. Nippoldt, M.D.
- Harvard School of Public Health: Protein: Moving Closer to Center Stage
