Soy is more popular than ever. And, it’s not just tofu anymore; Soy nuts, soy cheese, soy milk and desserts and soy bars are now considered mainstream.
Soy is good for you. It’s packed with protein, low in saturated fat and offers fiber, vitamins, minerals and antioxidants. You probably already know soy for its role in heart health. Now research supports there are even more reasons to add soy to our diets including support in menopause, bone health and cancer.
But, is soy for everyone? There has been some recent controversy about the use and safety of soy for women at high risk of breast cancer and for breast cancer survivors. The concern has been centered on the natural compound in soy called isoflavones which resembles human estrogen and there is thought this could stimulate and promote cancer growth in hormone sensitive tissues like the breast.
A new study published in the Journal of the American Medical Association has laid most of those fears to rest. The study examined the safety of soy foods among breast cancer survivors. They found women with the highest soy consumption had a 29 percent lower risk of dying and were 32 percent less likely to have breast cancer recur compared to women with the lowest intake. On the basis of the evidence, experts now contend soy foods are safe for breast cancer survivors when consumed in moderation.
Soy foods may offer protection against breast cancer in a number of ways. Isoflavones in soy decrease circulating estrogen levels and increase the removal of estrogen from the body. Soy also contains folate, calcium, fiber, protein and phytochemicals that may offer protection as well.
While the news is promising for breast cancer patients and survivors keep in mind these finding are confined to soy foods and not soy supplements. When making soy a part of your diet look for whole soy as the ingredient on the label. Ingredients like "soy protein isolates", "soy protein concentrates" and "textured vegetable protein" or "soy protein" are not the same as "whole soy". Other soy ingredients other than whole soy have been subject to processing which removes a large percentage of the isoflavones which offer the health benefits associated with soy.
The study sited a daily intake of 11 grams of soy protein offered the most benefit, an amount found in 1 ½ cups of soy beverage - 12-13.5 grams, one soy burger- 14 grams, ½ cup of edamame - 11 grams, ½ cup of tofu - 10 grams, 1 cup soy yogurt - 5 grams or 1/4 cup roasted soy nuts - 11 grams. Higher intakes of soy did not offer greater protection.
While all the news about soy is promising to breast cancer patients and survivors oncology dietitian Lindsay Van Der Meer, RD sums it all up by saying there needs to be more research done in the area and we should be cautious and take a conservative approach as it is still unclear whether soy has benefits beyond general health in terms of lowering the risk of breast cancer recurrence or improving survival.
Beyond soy there are some other strategies which may help reduce the risk of breast cancer recurrence:
Eat more vegetables and fruit - Strive for at least seven servings everyday. Studies show cruciferous vegetables like broccoli, brussel sprouts, cabbage, cauliflower and dark green leafy vegetables are particularly helpful in protection against breast cancer.
Watch the fat - When it comes to overall health we are familiar with the importance of lowering dietary fat intake however it's of particular importance if you have been diagnosed with ER-negative breast cancer. Choose lean meats, poultry, legumes and non-fat dairy products and use salad dressing, dips and high fat spreads sparingly.
Control your weight - Watch your BMI or body mass index and keep it in a healthy range of 21-23. Research has shown breast cancer survivors who are overweight are more likely to have cancer recur compared with survivors who are leaner.
Keep active - This is good advice for anyone but especially as it relates to survivors. Moderate to vigorous exercise has been shown to improve breast cancer survival by preventing weight gain and reducing levels of circulating hormones. Breast cancer survivors should aim for at least 2 and 1/2 hours a week of moderate intensity exercise like brisk walking or 75 minutes of vigorous exercise like running or cardio machines at the gym.
Written By: Sherry Ogasawara, Registered Dietitian.
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Here are a couple of my favorite ways to add more soy into my diet!
2 cups frozen edamame shelled, cooked according to package directions 1/4 cup soybean oil 3 tbsp lemon juice 2 tsp (or more if you like) chopped garlic 3/4 tsp ground cumin 1/2 tsp salt
Puree edamame, oil, lemon juice, garlic, cumin and salt in food processor for about 30 seconds. Scrape the sides and process until almost smooth. Cover and refrigerate until ready to serve. Serve with pita triangles, raw veggies or crackers
Per 2 tbsp serving : 60 calories, 2 g protein, 3 g carbohydrate, 1 g fiber, 5 g fat, 0 mg cholesterol, 90 mg sodium.
1 tbsp soybean oil 1 small onion, diced 1 package (16 oz) silken tofu, drained 1 can (15 oz) pumpkin puree 1 medium apple, peeled, cored and sliced 2 cups low sodium chicken broth 1 tsp curry powder 3/4 tsp ground black pepper 3/4 tsp salt toasted pumpkin seeds - optional
Heat soybean oil in medium saucepan over medium heat. Add onions and cook for 2-3 minutes until soft. Place onion, tofu, pumpkin, apple, broth, curry powder, pepper and salt in blender. Puree for 1 minute until smooth. Return mixture to saucepan. Heat over medium heat, stirring occasionally, until soup begins to gently simmer. Do not boil. Ladle into bowls and top with pumpkin seeds if desired.
Per 1 cup serving: 90 calories, 5 g protein, 11 g carbohydrate, 3 g fiber, 3.5 g fat, o mg cholesterol, 360 mg sodium
