In recent years, soy has become a staple in many diets, whether people intend it to be or not. In fact, if you read nutrition labels you will realize how difficult it can feel to find products that do not contain soy, even in places you would never expect it to be. This is primarily because soy is such an incredibly cheap subsidized crop (which is a whole other blog for another day). Despite soy’s popularity - such as eating edamame or drinking soy milk - and ubiquity - such as being an additive to everything from seasonings to cooking sprays and more - soy has become a staple in many diets. However, despite its popularity, there are compelling reasons to reconsider its place on your plate. In this blog I will highlight some reasons why everyone should consider removing, or at least reducing, soy consumption.
1. Hormonal Disruption
Soy contains phytoestrogens, and phytoestrogens are classified as endocrine disruptors. Endocrine disruptors are plant compounds that block, disrupt, or mimic the body’s hormones. For some individuals, particularly those with hormonal imbalances or conditions like PCOS, consuming soy can exacerbate symptoms by further disrupting hormone levels. Even those who do not have a pre-existing condition may find that their hormones become dysregulated over time with the consumption of soy.
2. Thyroid Function Interference
Soy isoflavones can interfere with thyroid function, particularly in individuals who already have compromised thyroid health. These isoflavones can inhibit the absorption of iodine, which is crucial for thyroid hormone production. Hypothyroidism (which is when an individual has an underactive thyroid) can lead to symptoms such as fatigue, weight gain, depression, and more, and has become more and more prevalent in recent years.
3. Digestive Issues
Soy contains antinutrients such as lectins and protease inhibitors, which can interfere with digestion as well as the absorption of nutrients. These compounds can cause gastrointestinal distress, including bloating, gas, and stomach pain. Even those who think that they tolerate soy well should remove it completely for a minimum of 30 days. Once the gut lining has healed, one can add it back in and see the body’s true reaction.
4. Allergenic Potential
Soy is one of the top eight allergens, affecting a significant portion of the population. Even if you don’t have a full-blown soy allergy, you might have a sensitivity or intolerance. Symptoms can range from mild digestive issues, joint pain, and brain fog, all the way to more severe allergic reactions like hives or anaphylaxis. Eliminating soy can help you determine if it’s the culprit behind any unexplained symptoms you may think are simply “normal” for your body. Because soy is a protein, people with autoimmune disorders will see huge benefit from removing this allergen from their diets.
5. Environmental and Ethical Concerns
The majority of soy produced globally is genetically modified (GMO) and heavily treated with pesticides. These agricultural practices can have detrimental effects on the environment, including deforestation and loss of biodiversity. Additionally, concerns about the long-term health impacts of consuming GMOs and pesticide residues make soy a less appealing option for those prioritizing natural and sustainable food sources.
6. Impact on Gut Health
Recent research has highlighted the importance of a healthy gut microbiome for overall health. Soy’s antinutrients can disrupt gut health by affecting the balance of beneficial bacteria. A healthy gut is linked to improved immunity, better mood, and reduced risk of chronic diseases. Removing soy from your diet can be a step towards fostering a healthier gut environment.
Ok, time to take it home here. Let’s wrap it up. While soy is often advertised as a convenient, ethical, and protein-rich addition to your diet, it comes with several potential health risks and ethical concerns that are worth considering. If you experience hormonal imbalances, thyroid issues, digestive problems, or simply want to make more environmentally conscious food choices, removing soy from your diet will be beneficial. When looking for ethical protein, well-raised and ethically-treated animal products (such as those from a local regenerative farm) are always your best bet. Even if you’re not completely sold on whether you should remove soy or not, remember that you can treat this as a n=1 experiment. Remove soy completely for 30-60 days (you will have to read nutrition labels and be very specific at restaurants). After this, you can add it back in and look for signs of inflammation, such as skin irritation, gut irritation, brain fog, joint pain, etc. Or, once you realize how much better you feel without soy in your diet, you can simply continue to leave it out and send me a thank-you email (this would ideally include pictures of your dog, cat, or other household pets).