In Korea, ‘beans’, which are added to rice even in prison for a healthy diet, seem unfamiliar to Westerners. There are many stories circulating, such as eating soybeans can make you sterile, and that men become feminized. Is it understandable that the beans you see at the western mart you stop by during your travels are canned ‘baked beans’ or Indian-influenced chickpeas and lentils? On the 9th, health media ‘Everyday Health’ uncovered 7 rumors that Americans have regarding soybeans.
- What causes infertility?
Soybeans contain a high concentration of phytoestrogens, so there has been talk regarding babies. An article in the Journal of Nutrition cites research showing that soy can interfere with ovarian function in women. The amount of soybean that had an effect in the study was defined as greater than 100 mg of isoflavones per day. For reference, a 3 ounce (85 grams) dose of tofu contains 20 mg of isoflavones. That’s why some prospective parents have avoided consuming soybeans.
However, research in recent years has yielded different results. In a paper published in the Journal of Nutrition in March 2022, soybeans may have a positive effect on pregnancy. The beneficial soy intake in this paper is 6-40 grams per day. “There is no evidence that regular consumption of soy interferes with the balance of female reproductive hormones or increases the risk of infertility,” said Aaron Styer, a reproductive endocrinologist, medical director of infertility at CCRM in Boston. Consuming soy is safe and does not pose any health risk.
- Not good quality protein?
Some Americans fear that soy is not a ‘high quality’ protein, but in fact, soy contains all nine essential amino acids. These amino acids are very important for building proteins, repairing tissues, and absorbing and transporting nutrients. A piece of tempeh doesn’t provide the exact same nutrients as minced beef patties, but it’s as good as eating beef for protein.
- causes breast cancer?
It is the most famous of the soybean rumors. There are concerns that soy may contain compounds with estrogen-like properties that can stimulate the growth of cells that make estrogen receptors. And this is rumored to increase the risk of developing breast cancer.
But Tripathy, an oncologist at the MD Anderson Cancer Center in Texas and professor of oncology in breast medicine at the University of Texas, said: “Epidemiology studies that followed women for long periods of time and looked at the amount of soy they consumed showed no increase in breast cancer. In fact, another study found that people who ate more soy had fewer breast cancers.” In June 2020, a study published in the European Journal of Epidemiology followed more than 300,000 women and found that for each additional 10 grams of soy per day participants consumed, their risk of breast cancer decreased by 3%.
- causes dementia?
Dementia is a complex disease that scientists are just beginning to study. Some studies, such as those published in ‘Medical Hypotheses’ in 2014, suggested that soy (especially industrially produced varieties) may increase the risk of cognitive decline, whereas some studies, such as those published in ‘Medical Hypotheses’ in October 2020, published in ‘Translational Studies & Clinical Interventions’ Studies have shown that eating more soy can actually prevent dementia.
One thing is certain. There is no proven link between soy foods and mental breakdown. “This study shows the antioxidant properties of soy, so it is more likely to have a positive effect on cognitive function,” said Sarah Pflugradt, a nutritionist from Virginia, USA.
- Feminize men?
Have you ever heard the derogatory term ‘soy boy’? Some have speculated that if you eat too much tofu, the phytoestrogens in soy may upset the balance of male hormones, cause men to grow breasts, lose muscle strength, or experience erectile dysfunction. Fortunately, that’s not true.
In March 201, ‘Reproductive Toxicology’ introduced 38 studies on soybeans and male hormones. It was concluded that even more soy and isoflavones than would be in the typical Japanese diet had no effect on total testosterone, free testosterone, estradiol or estrone levels in men. Another review, which featured nine clinical studies, found that soy intake did not affect testosterone levels or semen production in men.
- Is it dangerous for babies?
Soy formula is rumored to be dangerous because isoflavones can affect infant development. Is it true? A 2019 study found that isoflavones can cause problems later in life, such as dysmenorrhea, and a May 2018 longitudinal study in the Journal of Clinical Endocrinology and Metabolism found that isoflavones can cause genital cell changes.
But you don’t have to worry regarding feeding beans to young children. “We have not come to any conclusions regarding whether soy formula has long-term effects in children,” Fflugrat said. A review published in Frontiers in Nutrition in November 2018 found that soy milk was not associated with developmental abnormalities.
The American Academy of Pediatrics recommends feeding soy formula if the baby has a genetic disorder, such as galactosemia or hereditary lactase deficiency, which makes it difficult to digest milk, or if parents want to feed their baby a non-animal formula. Soymilk formula can supply the nutrients the baby needs.
- Interfering with proper nutrient absorption?
Have you ever heard the word ‘anti-nutrient’? The presence of anti-nutrients in food is said to inhibit the ability to absorb certain vitamins and minerals. Fflugrat says soy contains phytins, oxalates and lectins, which may decrease the absorption of iron, calcium and zinc. That said, the anti-nutrients in soy don’t have that effect.
According to a study published in Nutrition in October 2020, claims that soy interferes with nutrient absorption are not well supported. And unless you’re eating soy 24/7, it’s not going to cause a drastic drop in nutrients. Studies have shown that higher temperatures decrease the amount of oxalates or lectins in food. If you want to offset the potential harm, you can always cook beans. “I believe the many benefits of eating soy outweigh the harm,” Fflugrat said.
The bottom line is that the only rumors Westerners have regarding beans are rumors. “Plant estrogens in soy and soy protein, known as isoflavones, may function differently depending on people’s hormonal status, the food they eat, and whether the study is in animals or humans,” said Harvard TH Chan School of Public Health. However, he said that it is certain that soybeans are good for the body rather than harming our body.
The American Cancer Society has proven that soy foods are healthy and safe, and the American Heart Association also recommends that soy can lower cholesterol and lower the risk of heart disease. In July 2020, the Journal of Geriatric Cardiology found that soy stabilizes blood pressure levels. A diet that includes soy also helps maintain a healthy weight and is full of protein, calcium, magnesium, and other important nutrients.
Reporter Sejin Kim [email protected]
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