Editor’s Note: Patient Worthy is pleased to bring you this article, originally shared with us by our friend Julie Lanford, The Cancer Dietitian. To see the article in its original format, please click here.
Myth Buster!
No, eating soy foods will not cause cancer! Nor does it cause breast tissue to grow in men. Plants do not produce human estrogen. The amount of phytoestrogens (plant compounds that have estrogen-like structures) found in soy foods is extremely small when compared to the amount of human estrogen our bodies produce.
The Bottom Line:
Soy foods are safe to consume, even for people facing hormone positive cancers.
Research has shown us that consuming moderate amounts of soy foods does not increase risk for developing breast cancer. Soy is a great plant-based source for protein and contains phytochemicals, which can help our bodies function at their best. Eating whole soy foods is good for you!
Some evidence shows the potential for greater overall survival and perhaps decreased recurrence, among women a year or more after breast cancer diagnosis who include moderate amounts of soy.
-American Institute for Cancer ResearchClick here for a Printable Handout on Is Soy Bad for Breast Cancer Survivors?
Natural Soy Vs. Processed Soy
It is important to remember that the source of soy makes the difference. Stick to soy from food sources, not pills or powders. You lose some of the other beneficial nutrients when consuming processed versions of soy.
Eat These:
- Soybeans (edamame): whole cooked soybeans
- Soymilk: boiled, ground soybeans mixed with water
- Tofu: pureed, strained soybeans
- Tempeh: soybeans fermented with whole grains
- Soynuts: roasted soybeans
Limit These:
- Soy Supplements
- Foods containing soy protein isolate
Note that soy supplements and powders contain very concentrated amounts of soy. However, soy lecithin, soybean oil and soy sauce do not contain concentrated soy. Therefore, you do not need to avoid them.
Eating Habits
No individual foods will make or break a nutritious diet! Your habits (things you do 3 times a week or more) are the most important things to focus on.
Eat these more often:
- Whole soy foods (Soy beans, soy milk, soy nuts, tofu, tempeh)
- Plant proteins (Beans, nuts, and seeds)
- Nutritious carbs (whole grains and starchy vegetables)
- Fruits and vegetables (4-5 cups per day combined)
- Fluids (water, milk, coffee, and/ or unsweetened tea)
Eat these less often:
- Processed soy foods
- Red meat (Less than 18 oz per week of red meat)
- Processed meats (bacon, sausage, deli meats with preservatives)
- Refined grains and added sugar
- Enriched “white” flours and sugar sweetened beverages
Meal Ideas Including Soy
- Tempeh Tacos
- Veggie lasagna with tofu replacing ricotta cheese
- Whole grain cereal with soymilk
- Tofu chocolate pudding (high protein dessert!) – see recipe link below!
- Fruit smoothie made with tofu
- Tofu manicotti
- Tofu chocolate peanut butter no bake pie – see recipe link below!
- Tempeh sandwich
- Top your salad with soynuts for an extra delicious crunch!
Check out my recipes containing tofu:
- Strawberry Silken Tofu Pudding Recipe
- Chocolate Pudding with Tofu Recipe & Video
- Chocolate Peanut Butter No Bake Pie
I hope you enjoy!
-Julie
