Have you been skipping soy because you’ve heard it causes cancer? It’s a common misconception, but here’s some good news — research shows a different story.
We spoke with Diane Avino, RDN, a registered dietitian in oncology with Hartford HealthCare Cancer Institute, to help clear up the confusion.
Here’s what you need to know and why soy can be a great addition to your healthy lifestyle.
Where did the myth come from?
The concern about soy and cancer risk dates back to early rodent studies that suggested a link between soy intake and breast cancer development.
For years, people have worried that soy might mimic estrogen in the body and activate estrogen receptors, raising cancer risk. But over time, those concerns have been disproven.
“Different species metabolize in different ways,” explains Avino. “Our bodies process soy very differently than rodents, so the findings don’t apply to humans.”
> Related: Does Red Meat Cause Cancer?
It turns out, the opposite is true.
Research sets the story straight.
“We now know that while soy has an estrogen-like structure, it doesn’t act like estrogen in humans — and it doesn’t increase cancer risk,” says Avino. “In fact, soy may actually help prevent cancer.”
Current research shows that eating more soy is linked with a lower risk of:
- Breast cancer
- Prostate cancer
- Lung cancer
> Related: These 4 Foods Can Decrease Your Risk of Cancer
Here’s how to add more soy to your diet.
Natural forms of soy are the way to go for health benefits, including cancer prevention.
Look for options like:
- Soy milk
- Tofu
- Tempeh
- Edamame
“Try adding these into your usual eating pattern,” says Avino. “And if you’re already a fan of plant-based milk, consider switching to soy milk. You get all the benefits of soy, plus more protein than other plant-based milks.”
There are other forms of processed soy available, like soy protein isolate. But it’s still being researched.
“We’re still learning about that,” answers Avino. “As of now, sticking with natural forms of soy is your best bet.”
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Soy is safe to enjoy.
The verdict is in — soy doesn’t increase cancer risk; it may even help lower it.
“There are plenty of health benefits to including soy in your diet, and it provides the same protein benefits as animal proteins,” says Avino. “Bottom line? Enjoy it!”
