Soy & Estrogen
- Rayki Goh, MSc
- Jul 4
- 4 min read
Dear food people,
In this series of articles,we challenge ourselves to explain shocking food facts in the simplest way possible and within just 1-minute, so you can learn to make wiser food choices each week!
Always remember, FOOD IS MEDICINE.. and if you eat right, you might even find yourself losing some excess weight without breaking a sweat.
Now, let’s get to it~
SOY, ISOFLAVONES AND OESTROGEN
Soy, scientifically known as Glycine max, is a versatile legume that has been an integral part of diets, particularly in Asian cultures, for thousands of years. This humble bean is not only rich in high-quality protein but is also a significant source of bioactive compounds, notably isoflavones.
These phytoestrogens—plant-derived compounds that can mimic oestrogen—play a crucial role in the health benefits associated with soy. Unlike human oestrogen, the oestrogenic activity of isoflavones is considerably weaker, which may allow them to compete with the body's own oestrogen and potentially reduce its influence on tissues like the breast, where hormone-related cancers can develop.
Research, particularly epidemiological studies, has shown that regular soy consumption is linked to a reduced risk of breast cancer, especially in populations where soy is a dietary staple. This effect is most pronounced when soy intake begins early in life, during childhood or adolescence. The hypothesis is that early exposure to soy may induce protective changes in breast tissue, making it less susceptible to carcinogenic alterations later on.
The form in which soy is consumed also seems to matter. Traditional soy foods like tofu, tempeh, and miso, which are minimally processed, are rich in a full spectrum of nutrients and bioactive compounds.
These are in stark contrast to the more processed soy products common in Western diets, such as soy protein isolates found in supplements and processed foods. The health benefits linked to soy might be more significant when these traditional forms are consumed, as they provide a more comprehensive nutritional profile.
However, it’s important to note that the benefits of soy are not uniform across all individuals. Factors such as genetics, the composition of the gut microbiome, and overall dietary habits can influence how soy is metabolised and how its isoflavones exert their effects.
Understanding the role of soy consumption in reducing breast cancer risk, particularly among Asian populations, underscores the power of isoflavones in influencing hormone-related cancer risks. This protective effect is most evident with early and consistent consumption of traditional soy products.
So, when you include soy in your diet, you're not just enjoying a nutritious food—you're potentially safeguarding your health, thanks to the unique properties of isoflavones.
Here are Some Scientific Facts on Soy:
Breast Cancer Risk Reduction: A meta-analysis of 18 studies indicates that high soy intake is linked to a 26% reduction in breast cancer risk among Asian women. This protective effect is often attributed to soy consumption during adolescence.
Isoflavones and Oestrogen: Research shows that isoflavones like genistein and daidzein have approximately 1,000 times weaker oestrogenic activity than human oestrogen. This reduced activity allows them to interact differently with oestrogen receptors, potentially lowering the risk of hormone-related cancers.
Early Soy Consumption: A study published in the American Journal of Clinical Nutrition found that women who consumed soy regularly from childhood had a 60% lower risk of developing breast cancer compared to those who consumed it less frequently.
Traditional Soy vs. Processed Soy: Traditional soy foods, such as tofu and tempeh, offer greater health benefits than processed soy products. Processed soy foods often lack the full spectrum of beneficial compounds present in traditional soy forms. For example, traditional soy foods were found to reduce the risk of prostate cancer by 41%, whereas processed soy foods did not show the same level of benefit.
Genetic and Microbiome Factors: Variability in soy metabolism can be influenced by genetic factors and the gut microbiome. A study published in the Journal of Nutrition revealed that genetic variations in the Oestrogen Receptor gene can affect how soy isoflavones impact breast cancer risk.
5 Popular Dishes You Can Prepare at Home:
Miso Soup – A traditional Japanese soup made with miso paste, tofu, seaweed, and spring onions, perfect for a warm, comforting meal.
Tofu Stir-Fry – A quick and healthy dish featuring tofu, fresh vegetables, and a savoury sauce, ideal for a nutritious dinner.
Soy Milk Smoothie – A refreshing blend of soy milk, fruits, and a touch of honey, perfect for a healthy breakfast or snack.
Tempeh Tacos – A delicious fusion of flavours with marinated tempeh, fresh salsa, and avocado, wrapped in a soft tortilla.
Edamame Salad – A light and protein-packed salad with edamame, greens, and a tangy dressing, great as a side or a light meal.
The information provided in our articles is for educational and entertainment purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. The content on our website, including articles, is not meant to endorse or promote any specific medical treatments, products, or procedures. The information provided is based on general knowledge and research at the time of writing. Medical practices and knowledge are constantly evolving, and what may have been accurate at the time of publication may not be current or applicable today.
