From tofu and tempeh to milk and miso, plain soybeans can be molded into just about anything. But despite its versatility, nutrients and deliciousness, this legume is still a very controversial food. Is it true that it alters hormones and estrogen?
The truth is that soy does not contain hormones . What it does provide are phytoestrogens, a group of natural compounds that can act like the hormone estrogen. This has raised some concerns about whether eating or drinking plant-based protein disrupts our natural hormones.
can increase estrogen
There is much controversy about whether soy affects hormones. Containing phytoestrogens, a kind of plant version of estrogen, it confuses and appears to be a hormone in the body. But would eating large amounts of this food cause higher estrogen levels? Technically, the science points to yes. But it is not something that is necessarily harmful to everyone.
Phytoestrogens, the isoflavone compounds found in soybeans, are non-steroidal plant hormones structurally similar to estrogen. They can bind to the two types of estrogen receptors in the body, known as ERα and ERβ. When phytoestrogens bind to these receptors, the body can react in a similar or different way than when estrogen binds.
It’s one of those situations where we should talk to a doctor if we’re going to eat a lot of soy-based products. There is enough research to support that it is still safe enough to eat on a daily basis, but it all depends on the person and how it is processed and metabolized.
When talking about a food, it is important not to just use general statements. The soy can be, for example, edamame or tofu. But it can also be in the form of a textured plant protein that is more on the processed side. Or it can be in something that has been ground up and added to chips or bars. All of those food products contain soy, but there is a difference in how the body reacts.
When we talk about hormones, it is also a general term. Are we referring to the hormones of hunger and satiety? Do we mean how the body responds to insulin if it is packaged with a refined grain? So yes, there could probably be an unintended result. But eating whole tofu a couple of times a week for a healthy person is no problem.
Does not affect men
There is a widespread fear that soy milk will cause high estrogen levels and feminizing side effects in men. However, it is nothing more than a legend with no scientific basis.
Despite the perception that estrogen hormones are limited to women, men also naturally produce estrogen, just at much lower levels than the female body. Men need these small levels of estrogen to support proper bone health.
Moderate soy consumption does not cause high estrogen levels in men. One study showed that there is no association between soy consumption in men and altered levels of estrogen or testosterone. In general, moderate consumption of soy milk has been shown to be safe among men with no risk of feminization or other negative health effects.
