Is there a connection between soy products and male impotence?

Dear Reader,  

Tofu, or not tofu, that is the question... While soy products have been shunned for fear of causing hormonal imbalances, thyroid problems, and even cancer, these claims have largely been debunked. Current research shows no evidence that consuming soy affects testosterone, estrogen, or sperm count in people assigned male at birth (AMAB). In fact, consuming soy may be associated with health benefits such as reduced risk of heart disease and certain cancers. Read on to find out more! 

Can soy products affect reproductive hormones? 

In short, no. Soybeans naturally contain isoflavones, which are plant compounds that have a similar structure to the human sex hormone, estrogen. Since isoflavones are shaped like estrogen, there has been concern that they could act like estrogen. This has led to fears that consuming soy could affect fertility in people AMAB or cause them to develop feminine features such as breasts. Despite these fears, there is no current evidence that soy affects male reproductive hormones or disrupts fertility. Isoflavones can be taken up by the body, but they don’t function in the exact same way as human estrogen. Current studies show that consuming soy products has no significant effect on estrogen, testosterone, or sperm levels in people AMAB.  

Outdated research has also fanned false fears about soy. Earlier animal studies found that isoflavones could promote the growth of breast cancer cells in rodents. However, these studies involved much higher levels of isoflavones than humans would typically get from eating soy products. Scientists now know that animals break down isoflavones differently than humans. 

Do soy products have any other health effects? 

Soy has also drawn attention for its potential effects on:  

• Heart disease: Consuming soy is associated with a lower risk of heart disease. Soy tends to be high in fiber, vitamins, minerals, and healthy fats, which boost heart health. 
• Breast cancer: Studies on soy and breast cancer have had contradictory results. Some suggest that soy consumption can lower the risk of developing breast cancer, while others show no connection between the two.  
• Prostate cancer: The incidence of prostate cancer is much lower in Asian countries where soy is commonly eaten and make up a major part of people’s diet. Some studies suggest that the isoflavones in soy may help to reduce the risk of prostate cancer in people who are at high risk of developing the disease.  
• Thyroid conditions: While soy products may increase the levels of hormones that stimulate the thyroid, they do not have any significant effect on thyroid hormone production. That said, soy may reduce the effectiveness of certain medications used to treat thyroid conditions. 

Are there benefits to consuming soy products? 

Unlike many other plant proteins, soy is considered a complete protein because it contains all nine essential amino acids that the body cannot make on its own and must obtain from food sources. It also contains almost as much protein as cow milk, making it more nutritious than other plant milk alternatives. Soy products are also a great alternative for those seeking to steer clear of dairy. Compared to whole milk, soy milk has much less saturated fat. The U.S. dietary guidelines for Americans considers fortified soy beverages the only plant-based milk alternative that is similar enough to milk to be included in the dairy group. The mighty soybean is also packed with vitamin B, fiber, magnesium, and protein. 

How much soy should you be consuming? 

Generally speaking, you can aim to include one to two standard servings of whole soy foods in your diet each day. In some countries like Japan, where soy is a major part of people’s diet, it may be more common to consume three to four servings of soy daily. One standard serving of soy has about 7 grams of protein and 25 milligrams of isoflavones. A standard serving can be one-third cup of tofu, one cup of soy milk, or a half cup of shelled edamame.  

While drinking soy milk has lots of health benefits, it’s helpful to keep in mind that soy milk, like other plant milks, may contain added sugars and thickeners to improve its consistency and shelf life. As such, you might want to check what’s on the ingredient list to make sure that you’re not consuming too much sugar or any other unwanted ingredients.  

In a nutshell: there may not be a need to cut soy out of your life, but moderation is key!  

Soy you later,