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The truth about Soya
Jan 22, 2008

The history of soya consumption
There is a long history of people safely consuming soya beans,
dating back to the 11th century BC (3,000 years ago) in the
eastern part of Northern China. The period from the first century
AD to the 15th-16th century saw the introduction of soya beans in
many parts of Asia, including Japan and India, and in 1765 the
soya bean was introduced to the USA (JHCI, 2002). Since then, it
has become an important part of the diets of many populations
and in more recent years has found favour with vegetarians and
vegans because of its many nutrients and health benefits. However,
as the popularity of soya has grown, so has the number of critics
questioning the benefits of this humble bean.
Nutritional value
Soya (Glycine max) is a particularly good source of protein as it
contains the eight essential amino acids which the human body
needs. Soya milk and other soya products provide a rich source of
polyunsaturated fatty acids (including the ‘good’ fats – omega-3)
and are free of cholesterol. Compared to cow’s milk, soya milk
contains lower levels of saturated fat and higher levels of
unsaturated essential fatty acids, which can lower cholesterol levels.
Soya products provide an excellent source of disease-busting
antioxidants, B vitamins (including folate) and iron. Calciumfortified
soya products such as soya milk and tofu provide a
valuable source of this important mineral without the saturated
animal fat, animal protein (casein) and cholesterol found in dairy
products. One serving of 200ml (7 fl oz) of Alpro soya with added
calcium and vitamins (blue pack) contains 30 per cent of the
recommended daily amount (RDA) of calcium – equivalent to
cow’s milk. It is also fortified with vitamin B12 and 200ml
provides 100 per cent of the RDA of this important nutrient.
Many soya foods also contain valuable fibre which is important for
good bowel health and can also lower cholesterol. Soya foods,
particularly those made from whole soya beans, offer a wide range
of nutritional and health benefits.
Health benefits
Heart health
Scientists agree that soya protein can promote heart health – a fact
supported by dozens of controlled clinical trials. In 1995, a review
published in the New England Journal of Medicine investigated the
effect of soya protein on cholesterol levels (Anderson et al., 1995).
In 34 of the 38 studies reviewed, replacing animal protein with
soya protein decreased cholesterol levels (in the remaining four
trials the subjects had low cholesterol levels to start with). The role
of soya protein in heart health has since been widely accepted and
approved by many different health bodies.
The UK government’s Joint Health Claims Initiative (JHCI) offers
market advice and a code of practice for both the UK food
industry and consumers to ensure that health claims on foods are
both scientifically truthful and legally acceptable. In 2002 the
JHCI approved the health claim: “the inclusion of at least 25
grams soya protein per day as part of a diet low in saturated fat
can help reduce blood cholesterol” (JHCI, 2002a).
Exactly how soya protein does this is not yet clear. In 2005, a
review of 23 trials, published in the American Journal of Clinical
Nutrition, examined the cholesterol-lowering effects of soya
protein containing isoflavones (a phytoestrogen or plant hormone
– see below). It confirmed that soya protein significantly lowers
cholesterol levels but suggested that isoflavones alone did not
(Zhan and Ho, 2005).
Another study looked at the cholesterol-lowering effects of soya
proteins in healthy young men, a sub-group that has been
somewhat overlooked. It showed that soya protein, regardless of
its isoflavone content, reduces cholesterol (McVeigh et al., 2006).
These studies suggest that this effect involves a combination of
factors in soya, including: isoflavones, soya protein peptides (small
chains of amino acids – the building blocks of protein) and its
amino acid content (the sequence of amino acids that make up
soya protein and which may differ significantly to that of animal
protein). These factors appear to work together to lower
cholesterol and so reduce the risk of heart attack and stroke.
Menopausal symptoms
In Japan, where soya consumption is higher than most other places
in the world, the incidence of menopausal hot flushes is much
lower than in the West. However, within Japan there are
variations. A six-year study of over 1,000 Japanese women showed
that those who consumed the most soya foods had less than half
the number of hot flushes compared to women consuming the
least amount of soya (Nagata, 2001).
There are also many studies showing that supplementing the diet
with soya foods or soya protein isolates can substantially reduce
the frequency or severity of hot flushes and other menopausal
symptoms in some women.
It was shown in 1995 that the incidence of hot flushes was
reduced by 40 per cent in women consuming 45 grams of soya
flour for 12 weeks compared to a 25 per cent reduction among
those consuming wheat flour (Murkies et al., 1995). In 1997,
another study found that hot flushes were reduced by 54 per cent
in women consuming tofu, soya milk and miso, compared to a 35
per cent reduction in the control group (Brzezinski et al., 1997). A
third study, in 1998, showed that 60 grams of an isolated soya
Over the last few years we have heard how soya is a very good source of nutrients and can protect
against heart disease, certain cancers and may reduce the risk of osteoporosis and menopausal
symptoms – it might even help boost brain power. However, not all the reports on soya are favourable and
the health benefits have been questioned by some while others have gone even further, launching a
vigorous anti-soya crusade. The result is confusion – people don’t know what to believe. The VVF has
looked at the research in its entirety and this fact sheet sets the record straight.
The Safety of Soya
The VVF examines the latest science on soya. We
give you the facts on the wealth of health benefits
By Dr Justine Butler and the supposed risks of the humble soya bean.
VVF Senior Health Campaigner
Charity number: 1037486
VVF, Top Suite, 8 York Court, Wilder Street, Bristol BS2 8QH. Tel: 0117 970 5190. Email: info@vegetarian.org.uk Web: www.vegetarian.org.uk FS10
protein supplement containing 76mg total isoflavones significantly
reduced hot flushes by 45 per cent compared to a 35 per cent
reduction in the control group (Albertazzi et al., 1998).
More recently, in 2002, Faure et al. showed that a soya isoflavone
extract reduced the incidence of hot flushes by 61 per cent after 12
weeks compared to a 21 per cent reduction in the control group
(Faure et al., 2002). Not surprisingly, some of these researchers
suggest that soya protein may provide an alternative to hormone
replacement therapy (HRT) for reducing menopausal symptoms.
The safety of specific amounts of isoflavones has not yet been
established and so it is better to obtain isoflavones from whole
soya foods rather than as isolates extracted from soya.
Bone health
The first published human trial investigating the effects of soya foods
on bone health and osteoporosis indicated that soya protein may be
effective in reducing the risk of this debilitating disease (Potter et al.,
1998). It was found that supplementing the diet of postmenopausal
women with 40 grams of soya protein a day (containing 90mg of
isoflavones) for six months significantly increased both the bone
mineral content and density of the lumbar spine.
These findings were supported by a later study that looked at the
effect of 80mg of soya isoflavones a day on bone density (Alekel et
al., 2000). This also showed that isoflavones reduced bone loss
from the lumbar spine of women who may otherwise be expected
to lose two to three per cent of bone per year. In 2003, a review
of the published research concluded that diets rich in
phytoestrogens (and therefore isoflavones) were likely to benefit
bone health (Setchell and Lydeking-Olsen, 2003).
Studies from Japan and China show that postmenopausal women
with the highest intake of isoflavone-rich soya foods have the
highest bone mineral density in the lumbar spine compared with
women with low intakes of soya (Somekawa et al., 2001; Mei et
al., 2001). A more recent study of Chinese women, published in
the European Journal of Nutrition, confirmed a strong link
between soya isoflavones and a reduction of bone loss in
postmenopausal women who were not obese (Ye et al., 2006).
In this study, a total of 90 women aged 45-60 years were randomly
assigned to one of three treatment groups – taking daily doses of 0
(placebo), 84 and 126mg of isoflavones for six months. Bone mineral
density of the spine and hip was measured at the start of the trial and
when it ended after six months. It showed that as the intake of soya
isoflavones increased, the degree of
bone loss decreased, possibly caused
by soya isoflavones inhibiting the
process where minerals are
leached from the bone (bone
resorption) – see The calcium
paradox below.
The evidence indicates that soya isoflavones are good for bone
health. Importantly, some researchers suggest that soya foods could
provide an alternative treatment to HRT for women at risk of
osteoporosis and this may offer a cheap, drug-free prevention for
this debilitating condition (Lydeking-Olsen et al., 2004).
Cancer risk
The low rates of breast and prostate cancers seen in Asian
countries have encouraged scientists to investigate the role of soya
foods on these and other hormone-related cancers.
Breast cancer
There is some evidence that soya intake during adolescence may
reduce the risk of breast cancer later in life. The Shanghai Breast
Cancer Study investigated 1,400 breast cancer cases in China (Shu
et al., 2001) and found that women who consumed the most soya
as teenagers had half the risk of breast cancer as adults.
A year later, scientists investigated the link between adolescent soya
intake and breast cancer in Asian-American women (Wu et al., 2002).
They found that women who consumed soya at least once a week
during adolescence had a significantly reduced risk of breast cancer.
Over 1,000 women, including 501 breast cancer patients, were asked
how often they ate soya foods such as tofu, soya milk and miso.
Results showed that those who were high soya consumers as both
adolescents and adults had a 47 per cent reduction in risk of breast
cancer. Those who ate little soya as adults but had eaten it
regularly during adolescence showed a 23 per cent reduction in
risk. Women who were low consumers during adolescence and
high consumers during adulthood showed little reduction in risk.
These studies suggest that high soya intake during adolescence
reduces breast cancer risk and the risk continues to fall if people
continue to eat soya as an adult.
Drawing the evidence together, Trock et al. performed a review of
18 studies on soya exposure and breast cancer risk published
between 1978 and 2004 (Trock et al., 2006). Results show a
The calcium paradox
As food is digested, acids are released into the blood in varying
proportions, depending upon the food. The body tries to
neutralise this acid by drawing calcium from the bones and the
calcium is then excreted in the urine (the calciuric response).
Animal protein from cow’s milk and dairy products, as well as
meat, fish and eggs, has a particularly strong acidic effect
compared to plant protein because of the sulphur-containing
amino acids it contains. As increasing amounts of animal products
are eaten, the sulphur content of the diet increases and so does
the level of calcium in the urine. This increases calcium loss and
may be a risk factor for the development of osteoporosis.
This so-called calciuric response is well-documented in the
scientific literature – the more cow’s milk, meat, fish and eggs
you eat, the more calcium is lost from the body. The irony is that
cow’s milk is promoted as the best source of calcium but it is
also a powerful source of calcium loss. The World Health
Organisation (WHO) calls this the ‘calcium paradox’, where the
damaging effects of animal (but not vegetable) protein may
outweigh the positive effects of the calcium it contains (WHO,
2004). In other words, you’re better off getting calcium from
plant foods such as cereals, nuts, seeds and pulses, which don’t
cause such huge losses of calcium from the bones (See VVF fact
sheet, Boning up on Calcium).
modest association between a high soya intake and a reduced
breast cancer risk. However, the authors warn that this result
should be interpreted with caution and that recommendations for
high-dose isoflavone supplementation to prevent breast cancer or
prevent its recurrence would be premature. In other words, the
research looks promising but more evidence is needed.
The low rate of breast cancer in Japan and the high rate of survival
amongst those who are affected is often used to promote soya
foods as being beneficial – or at least, not being harmful – for
breast cancer patients. Some researchers, however, are cautious
and think that even the small oestrogen-like effect of soya foods
may be detrimental for women who have gone through the
menopause, whose natural oestrogen levels have dropped and who
have been diagnosed with oestrogen-receptor positive (hormonesensitive)
breast cancer (PCRM, 2002).
Their concern is that the weak oestrogen activity
of soya isoflavones may stimulate the growth
of tumours which are sensitive to
oestrogen. This is not a concern for
premenopausal women, who have
much higher levels of oestrogens
which are many times more potent
than phytoestrogens. These
concerns are based largely on the
results of in vitro (test tube) and
animal studies but as these have
produced mixed results their
relevance to human breast cancer
patients remains unclear.
To date there have only been two
human studies on this subject, the
findings of which were also unclear
(Petrakis et al., 1996; Hargreaves et al.,
1999). The cautious approach would be for
postmenopausal women at risk of breast cancer to
limit the amount of soya products they eat to three or
four a week.
On the whole, the evidence suggests that consuming moderate
amounts of soya foods is much more likely to benefit health
rather than harm it, both in terms of breast cancer risk and other
chronic diseases.
Prostate cancer
Prostate cancer rates also vary widely around the world, tending to
peak in developed, wealthy countries. Japan is the exception, where
prostate cancer rates are surprisingly low, despite its high standard
of living, and some evidence suggests that soya may be responsible.
There are a limited number of studies investigating the role of soya
in prostate cancer but in 1998 a large-scale study in 59 countries
found that, overall, soya products were significantly protective
(Hebert et al., 1998). It showed that death from prostate cancer
increases with an affluent diet, specifically dairy milk, meat and
poultry, while a diet based on cereals, soya beans, nuts and oilseeds
reduces the death risk. The authors of this review believe that their
findings are strong enough to warrant more work on the potential
use of soya products in preventing prostate cancer.
In summary, there are no human studies that show an increased
risk of cancer due to soya consumption but plenty of evidence
suggesting that it provides protection.
Cognitive effects
Several studies indicate that soya intake may improve both shortterm
and long-term memory, mental flexibility and planning.
Researchers at the Centre for Neuroscience at King’s College,
London, investigated the effects of a high soya diet (100mg
isoflavones per day) compared to a low soya diet (0.5mg
isoflavones per day) in student volunteers (File et al., 2001).
After just 10 weeks, those receiving the high soya diet exhibited
significant improvements in short-term and long-term memory and
in mental flexibility.
A second study investigated the effects of soya isoflavones
(60mg per day) in the cognitive ability of a group of
postmenopausal women aged between 50 and 65 years of age
(Duffy et al., 2003). After 12 weeks, significant improvements
were seen in the soya group, including their recall of pictures
and in a sustained attention task. Although the groups did not
differ in their ability to learn rules, the soya group showed
significantly greater improvements in tests learning rule reversals
and planning. Its conclusion was that significant cognitive
improvements in postmenopausal women can be
gained from 12 weeks of consumption of soya
isoflavones.
Another study investigated the effects
of soya supplements (60mg
isoflavones per day) on
postmenopausal women and found
that after just six weeks, the soya
group showed a greater
improvement of nonverbal
(identifying objects, for example)
short-term memory than the
placebo group (File et al., 2005).
What’s more, those on soya
produced significantly better
performances in mental flexibility and
planning ability. There were, however,
no improvements in long-term memory,
category generation or sustained attention.
These studies show that soya isoflavones can have a
significant positive effect on cognitive ability but the benefits
may be restricted to people under the age of 65 (Kritz-Silverstein
et al., 2003; Kreijkamp-Kaspers et al., 2004). Certainly, further
investigation is warranted.
Soya infant formula
Nutritional adequacy
The VVF supports the World Health Organisation’s
recommendation that babies should be fed only breast milk for
their first six months of life. However, some mothers are unable
to, or choose not to, breast feed and in these circumstances
specially formulated milks are recommended until the child is one
year old. Soya-based infant formulas can provide all the nutrients
required by a growing infant.
A number of studies confirm that infants fed soya-based formulas
show normal growth and development. One study compared
weight, length and head circumference of healthy, full-term infants
up to one year old who were fed either soya-based formula or who
were fed only breast milk for at least two months and were then
weaned on to cow’s milk formula. Both groups showed similar
growth rates in the first year of life (Lasekan et al., 1999).
Another, more recent study compared the nutritional status and
growth of 168 infants who were allergic to cow’s milk and were
fed either soya-based infant formula or hydrolysed whey formula.
In both groups, nutrient intake and growth were ‘within reference
values’ – in other words, they grew normally (Seppo et al., 2005).
There is currently only one vegan infant soya formula on the UK
market: Farley’s Soya Formula, produced by Heinz. This dairy-free
infant formula is nutritionally complete and can be used from
birth. It contains no animal products so it is suitable for both
vegetarians and vegans and infants who require a diet free from
lactose or casein.
In summary, soya-based infant formulas continue to provide a safe
feeding option for infants. They meet all a baby’s nutritional
requirements but have none of the detrimental effects associated
with cow’s milk formulas. For more information on the health
consequences of consuming cow’s milk, see the VVF’s White Lies
report online at www.vegetarian.org.uk/campaigns/whitelies or
order a copy by telephoning the VVF on 0117 970 5190 Mon-Fri
9am-6pm. For more information on soya infant formulas see the
VVF fact sheet Soya-Based Infant Formula.
Is soya safe for babies?
Soya-based nutrition during infancy has a long
history of safe use around the world dating
back centuries. The first report of soyabased
infant formula in the West was in
1909 (Ruhrah, 1909) and soya-based
infant formula was used in cases of
infantile eczema as early as in the
1920s (Hill and Stuart, 1929).
Since these early days, formulas
have come a long way. They now
contain all the necessary nutrients
and can be used as a safe
alternative to breast milk or as a
supplement to it.
Use of soya-based infant formulas in
the UK has grown since the 1960s and
are currently fed to about one per cent of
all formula-fed babies aged four to 10 weeks,
rising to about two per cent of infants aged 10-
14 weeks (Hamlyn et al., 2002).
In the US, soya infant formulas are consumed by 20-25 per cent
of all babies who are fed formulas of whatever type (USDA,
2006). Despite this, the UK Food Standards Agency’s (FSA)
advice is that you should only give your baby soya-based infant
formula if your GP or health visitor advises it (FSA, 2007). It
also says that in almost all cases, breast-feeding or another type
of formula will be a better choice and that if you are currently
feeding your baby soya-based formula, talk to your GP or health
visitor about changing it (FSA, 2007). This highly-cautious
approach is based largely on unfounded anecdotal evidence and
animal-based experiments.
This controversial issue has yet to be resolved (see Phytoestrogens
below). The FSA says that, until a full review of the evidence both
for and against soya formula has been completed, there is no
reason to stop your baby having a soya formula – but only if it has
been suggested by a health professional.
This is an extremely cautious approach given that literally millions
of infants have been raised on soya formulas in the UK and US,
many of whom are now well into their late 30s and early 40s.
What’s more, there are no reports from Japan and China that the
use of soya has affected fertility rates. In fact, the absence of any
reported ill effects on millions of babies would suggest there are no
adverse effects, either biological or clinical (Klein, 1998).
Phytoestrogens
Phytoestrogens are natural substances found in many fruits,
vegetables, dried beans, peas, and wholegrains. Isoflavones are a
type of phytoestrogen found in soya beans and include genistein
and daidzein. Each gram of soya protein in traditional soya foods
provides about three to four milligrams (mg) of isoflavones
(Messina and Redmond, 2006).
Many of the beneficial effects – and supposed health risks – of
soya foods are thought to be related to the presence of
phytoestrogens. Phytoestrogens can act in a similar way to the
hormone oestrogen, although they are far less potent (Coldham et
al., 1997). Some phytoestrogens (isoflavones) are estimated to be
between 100 and 100,000 times weaker than the oestrogens that
occur naturally in humans (Messina et al., 2006).
It is thought that phytoestrogens can have a normalising effect on
the body’s natural oestrogen levels (Kurzer, 2000) – if a woman has
a high oestrogen level, perhaps from taking the contraceptive pill or
HRT, phytoestrogens may reduce it by binding to oestrogen
receptors and blocking access from the stronger
oestrogens. When oestrogen levels are low, such
as in postmenopausal women, the weak
effect of phytoestrogens can return the
body’s oestrogen to more normal levels
and so relieve menopausal symptoms.
Soya isoflavones have been a part
of the diet of millions of adults
and children in Asia for centuries
and are generally regarded as
healthy. A recent review came to
the conclusion that the current
scientific literature, taken as a
whole, shows that isoflavones
from soya foods are quite safe
(Munro et al., 2003).
Interest in phytoestrogens has increased
dramatically over the last decade, particularly
in soya-based infant formulas. The concerns
raised are based on animal experiments which suggest
that phytoestrogens can affect sexual development and
reproduction function. These experiments are fundamentally
flawed on many levels.
Firstly, isoflavones behave differently in different species so
animal studies bear little relevance to humans. Secondly, the
intestines act as a barrier to isoflavones so artificially boosting
levels in animals by injection has no relevance. Finally, many of
these experiments have exposed animals to isoflavones at levels
many, many times higher than those absorbed by infants fed with
infant formula. More and more scientists and doctors are
acknowledging that the results of animal experiments should not
form the basis of a public health policy. Dr Kenneth Setchell,
Professor of Pediatrics at Cincinnati Children’s Hospital Medical
Centre, states that mice, rats and monkeys all metabolise soya
isoflavones differently from humans and that the only appropriate
model for examining human reproductive development is the
human infant (Setchel, 2006).
In 1998, a review of isoflavones, soya-based infant formulas and
hormone function in those who had soya formulas as infants,
reported that growth was normal and no changes in timing of
puberty or in infertility rates were reported (Klein, 1998). The
author concluded that soya-based infant formulas continue to be a
safe, nutritionally complete feeding option for most infants. They
would not, of course, be suitable for infants with a soya allergy
(see Allergies below).
Just one single human study has specifically examined the effect of
soya-based formula on sexual development and fertility (Strom et al.,
2001). It looked for links between the feeding of soya-based infant
formula and reproductive health in adulthood. There was no evidence
of adverse effects on either sexual development or reproductive health
of either males or females. The authors said that their findings were
reassuring about the safety of soya-based infant formula.
In 2003, in response to concerns about phytoestrogens, the UK
Department of Health’s committee of independent experts, the
Committee on Toxicity of Chemicals in Food, Consumer Products
and the Environment (COT) reviewed the health implications of
phytoestrogens and other naturally-occurring chemicals (COT,
2003). It tried to assess, on the basis of current evidence, if soyabased
infant formulas pose any risk for babies.
The COT report compared isoflavone intakes in Western and
Eastern populations and found that Eastern populations have a
significantly higher intake. In the UK, the US, Australia and New
Zealand, intakes tend to range from around 0.8mg per day to
17mg per day, while in Japan, China and Korea they range from
18mg per day to 200mg per day. These figures do not include data
collected from a group of vegans in New Zealand whose intake
was found to be 140mg per day.
The average UK consumer, the COT report states, consumes
around 1mg of isoflavones per day, while vegetarians who eat
soya-based meat and dairy replacement foods, consume around
3mg a day. They concede that these figures may be underestimated
given the increasing amount of soya used in processed foods.
More recently, the isoflavone intake of a small group of
vegetarians and omnivores was estimated using a new isoflavone
database which lists the isoflavone content of 6,000 foods (Ritchie,
2006). Vegetarians were found to consume around 7.4mg per day
compared to an estimated 1.2mg for omnivores (Ritchie et al.,
2006). The main source for each group were soya milks and
yogurts, soya and textured vegetable protein foods, breads and
dried fruit.
Previous work showed that a group of UK vegetarians consumed
an average of 10.5mg of isoflavones per day (Clarke et al., 2003).
Only one report has measured the isoflavone intake of vegans (11
breast-feeding UK vegan mothers) which was estimated to be 75mg
a day (MAFF, 1998). This is above the average Western intake but
well within the range of Eastern countries. The table below shows
the isoflavone content of a range of soya-based foods.
COT estimated that the daily isoflavone intake of infants fed soyabased
infant formula is approximately 40mg per day. Again, above
the average Western intake but well within the range of intakes
seen in Eastern countries. The COT report acknowledged that
there is no evidence that populations which regularly eat high
quantities of soya, such as the Chinese and Japanese, have altered
sexual development or impaired fertility. China is the world’s most
populous nation, with over 1.3 billion citizens.
Despite this, they recommended that research should be
undertaken as a matter of high priority to determine whether
consumption of soya-based formulas can affect infant reproductive
development in any way. Interestingly, the UK and New Zealand
are the only countries to have issued such advice on
phytoestrogens and soya-based formulas.
Oestrogen in cow’s milk
The hormonal content of cow’s milk has not been widely discussed
amongst scientists and very little research has been published on it.
Cow’s milk has been shown to contain over 35 different hormones
and 11 growth factors (Grosvenor et al., 1992).
Some scientists are particularly concerned about the oestrogen
content of cow’s milk, suggesting that it is one of the main ways we
are exposed to it (Ganmaa and Sato, 2005). What concerns them is
that cow’s milk has changed drastically over the last 100 years. For
most of the time that a cow is milked, she is also pregnant and
therefore secreting hormones into the milk. Hormone levels
increase markedly during pregnancy and have been linked to a wide
range of illnesses and diseases, including certain hormonedependent
cancers such as ovarian and breast cancer.
These hormones and growth factors act as signalling molecules,
carrying important messages from the mother to the infant animal
that encourage rapid growth and development. Cow’s milk is
designed to turn a small calf into a big cow in just one year.
Food Isoflavone Isoflavone
(mg/100g) (mg in average portion size)
Miso 43-60 4-16
Soya cheese 6-31 1-24
Soya milk 5-10 3-53
TVP 68.3* 29-67
Soya yoghurt 16 5-85
Soya sauce 0.1-1.6 -
Tempeh 29-53 4-38
Tofu 13.5-67 19
Source: COT, 2003. *Ritchie et al., 2006.
In summary, a cow’s milk contains many hormones and growth
factors and often in concentrations much higher than those found
naturally in her blood (Grosvenor et al., 1992). In other words,
powerful hormones and growth factors are synthesised in the
cow’s mammary gland and excreted into her milk – milk which
humans then drink. Considering the main complaint about soya is
that it contains phytoestrogens, many thousand times weaker than
animal oestrogens, it begs the question: what is the real motivation
behind the anti-soya crusade?
When considering the health benefits and/or risks of soya versus
cow’s milk, think about which is the more natural drink? Plant
‘milk’, produced from a bean, consumed by millions for centuries,
or animal milk, taken from another species and one which is
generally pregnant? Humans are the only mammal to consume
milk after weaning and then from another species. Over threequarters
of the world’s population do not drink cow’s milk at all;
they are lactose intolerant and cannot digest the sugar in milk after
weaning. It is clear that for most humans, cow’s milk isn’t and
never has been ‘natural’.
Soya and thyroid function
The thyroid is a small gland found in the front of the neck. It
produces the important hormone thyroxine, which helps control
how fast the body makes and uses the energy it obtains from
food. The thyroid gland needs iodine from food to function and
a lack of it can make the gland enlarge, forming a goitre. It can
happen whether the thyroid is overactive or underactive. An
overactive thyroid causes an illness called hyperthyroidism while
an underactive gland causes hypothyroidism. The concerns
about soya and thyroid focus on two components – goitrogens
and isoflavones.
Goitrogens are found naturally in soya, broccoli, kale, cabbage,
turnips, millet, peanuts and pine nuts. They can interfere with the
uptake of iodine and lead to a goitre. However, this is not a
problem if the diet provides enough iodine.
A limited number of studies have suggested that isoflavones may
affect thyroid function by lowering free thyroxine concentrations.
In a cautionary statement, COT advises physicians and other
health care workers to be aware of possible links between
isoflavones in soya-based infant formulas and thyroid function,
particularly in cases of congenital hypothyroidism (COT, 2003).
However, a recent review of 14 trials which investigated the
effects of soya on thyroid function concluded that there was
little evidence that it had an adverse effect in people whose
thyroid function is normal and whose diet contains adequate
iodine (Messina and Redmond, 2006). The authors raise the
possibility that soya foods may interfere with absorption of
medications containing synthetic thyroid hormone taken by
hypothyroid patients, but say that hypothyroid adults need not
avoid soya foods.
There is a theoretical concern that in individuals with
compromised thyroid function and/or whose iodine intake is
marginal, soya foods may increase risk of developing
hypothyroidism. The general consensus is that all people,
whether soya consumers or not, should ensure their intake of
iodine is adequate.
The Department of Health recommends that toddlers aged one to
three should get 70 micrograms of iodine per day and adults 140
micrograms (Department of Health, 1991). You should be able to
get all the iodine you need by eating a varied and balanced diet
(FSA, 2007a). Good sources of iodine include seaweed such as
nori and kelp and Vecon vegetable stock. Adults can supplement
their diet with kelp tablets but these are not suitable for children.
Iodine is also be found in cereals and grains, such as whole wheat
and rye, but levels vary depending on the amount of iodine in the
soil where the plants are grown.
It is important not to take too much iodine as this can be harmful.
The FSA consider that 500 micrograms or less a day is unlikely to
cause any harm (FSA, 2007a).
Allergies
Although severe reactions to food are rare, approximately six per
cent of children under three years old are thought to be affected
by food allergy, the most common culprits being cow’s milk and
eggs. The number of people affected by food allergies tends to
decline with age, with around four per cent of adults being
affected, with shellfish and nuts being the most common causes
(Department of Health, 2006).
Just a small number of foods are responsible for 90 per cent of
all allergic food reactions and include: cow’s milk and dairy
products, eggs, peanuts, tree nuts (including Brazil nuts,
hazelnuts, almonds and walnuts), fish, shellfish, including
mussels, crab and shrimps, wheat and soya (FSA, 2007b). The
symptoms of soya allergy are similar to those of cow’s milk
allergy and include rashes, diarrhoea, vomiting, stomach cramps
and breathing difficulties. Very rarely, soya can cause
anaphylaxis (FSA, 2007c) – a severe and potentially fatal ‘toxic
shock’. Since November 2005, food labelling rules require prepacked
food sold in the UK to show clearly on the label if it
contains soya (FSA, 2007c).
There are concerns that genetically modified (GM) soya may
be more likely to cause an allergic reaction than non-GM soya
(Soil Association, 2007). These concerns have been met by
biotechnology companies producing even more GM soya, but
with the specific proteins thought to cause the allergic
reactions removed. GM products, especially soya and maize,
are now in so many foods that it can be difficult to avoid
them. If you want to avoid GM foods then choose foods that
are certified organic.
Environmental impact of soya
Some people attempt to condemn soya by citing the
environmental impact soya farming is having on the Amazonian
rainforest. They are right to be concerned but people eating soya
are not the problem – 80 per cent of the world’s soya production
is fed to livestock so that people can eat meat and dairy foods
(Greenpeace, 2006). Much of the remainder is used as padding in
a wide range of mainstream food products such as meat pies and
pasties. Both the rainforests and our health would benefit
tremendously if more people became vegetarian or vegan, even if
they ate more soya.
Soya production
Long-established soya foods such as soya sauce, tamari, miso,
tempeh, tofu and soya milk were originally developed in Asia
using traditional fermentation or precipitation methods. Many of
these foods use the whole bean and the foods made from them
differ from soya protein isolates, which are extracts from soya
beans and include textured vegetable protein (TVP) and other
meat substitutes.
As with all processed foods, the nutrient content is partly
determined by the processing method. The VVF does not
recommend over-consumption of any highly-processed foods as
they tend to contain high levels of fat – sometimes including
hydrogenated fats – salt, sugar and artificial additives, which have
all been linked to health problems. However, many of the ‘mock
meats’ do provide a valuable low-fat and cholesterol-free source of
good protein and increasingly they do not contain hydrogenated
fats (check the label!). This makes them a healthier option than
their meaty milky equivalents, which contain saturated animal fat,
animal protein, cholesterol and hormones.
The key to good health is to eat a wide range of foods including
plenty of wholegrains such as wholemeal bread, brown pasta and
brown rice, pulses (peas, beans – including soya – and lentils), fruit
and vegetables and nuts and seeds.
Summary
• Soya beans are cholesterol-free and are a good source of
protein, polyunsaturated fatty acids, antioxidants, B vitamins
and iron.
• Calcium-fortified soya products such as soya milk and tofu
provide a valuable source of this important mineral.
• Vitamin B12-fortified products such as soya milk provide a
vital source of this nutrient.
• Soya protein lowers cholesterol and can protect heart health.
• Soya foods can reduce menopausal symptoms.
• Soya protein can protect bone health and reduce the risk of
osteoporosis.
• Soya foods may reduce the risk of breast cancer, with the
possible exception of postmenopausal women.
• Soya foods may reduce the risk of prostate cancer.
• Soya foods can help improve cognitive skills.
• Millions of people have been safely consuming soya foods for
thousands of years.
• Phytoestrogens (plant hormones) are much weaker than the
natural oestrogens consumed in dairy products and red meat
and may have a normalising effect on hormone levels.
• Soya-based infant formula can be used as a safe alternative or
supplement to breast milk as it meets the nutritional
requirements of the child.
• Millions of healthy infants have been safely raised on soyabased
infant formulas.
• There is no evidence that soya adversely affects the sexual
development or reproductive health of humans.
• Intakes of phytoestrogens in the UK are no greater than those
consumed in Eastern countries for thousands of years.
• There is no evidence that soya foods cause impaired fertility or
alter sexual development in humans.
• For the vast majority of people, soya does not disrupt thyroid
function.
• Although soya may be responsible for some food allergies, it is
not the main culprit.
• Soya ‘mock meats’ provide a valuable source of protein.
• Cow’s milk contains over 35 different hormones and 11
growth factors, several of which have been linked to cancer.
• 80 per cent of the world’s soya production is fed to livestock.
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VVF – Feeding you the Facts
This is one in a series of VVF factsheets. For details contact:
VVF, Top Suite, 8 York Court, Wilder Street, Bristol BS2 8QH. Tel: 0117 970 5190. Email: info@vegetarian.org.uk Web: www.vegetarian.org.uk
Join the VVF
The Vegetarian & Vegan Foundation can help you and your
family to start eating healthily – giving everyone the chance of a
brighter future.
For just £15 per year, you’ll receive the colourful, easy-to-read
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you'll be entitled to free health advice from our nutritionists.
To join the VVF either write to us, telephone or join online.
VVF, Top Suite, 8 York Court, Wilder Street, Bristol BS2 8QH.
Tel: 0117 970 5190. Email: info@vegetarian.org.uk
Web: www.vegetarian.org.uk
Visibility: Everyone
Posted: Tuesday January 22, 2008, 4:12 am
Tags: health vegan non dairy soya [add/edit tags]

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