Photo courtesy of Weil Lifestyle
|
Dr. Debunker
Tofu Madness
By Andrew Weil, M.D., May & June 2008
Getting to the bottom of the soy controversy
|
Q: Are soy foods good for me?
A: For most people the answer is yes—but only if you eat the right ones.
Whole soy foods such as tofu, edamame, and tempeh have long been part of traditional Asian cuisine. But as foods made from soybeans have become more prominent here, they have provoked controversy. The Web is full of sites warning of the dangers of soy foods, from interfering with thyroid function to causing cancer. Much of this strikes me as rooted in xenophobia and misinformation; some of it may come from industries threatened by soy-based alternatives to meat (such as tofu “turkey”) and dairy products (such as soymilk). But several medical experts have added their voices to the chorus of warnings. What’s the story?
Epidemiological evidence for the health benefits of soy in Japan and other Asian populations is very strong. The Japanese eat soy foods at almost every meal. Japanese women on traditional diets have much lower rates of breast cancer than Western women do, and Japanese men are much less likely to die from prostate cancer than American men are. I believe these and other aspects of Japanese health are due in part to consumption of soy foods.
AARP: Health Care and Pharmacy Benefits for People 50 and Over
AARP member benefits include access to health and life insurance options, discounts on prescription drugs and tips on staying active. Joining online is fast, easy and only $12.50/year.
But Japanese and other Asian peoples eat only moderate amounts of whole soy foods. They don’t eat highly processed soy foods, such as fake hot dogs and ersatz hamburgers. Nor do they take soy supplements that provide high doses of isoflavones—the compounds that act like the hormone estrogen in the body. We have no epidemiological evidence for the benefits or safety of these products.
The consensus among nutrition researchers I trust is that the benefits of eating whole soy foods in moderation—say, one to two servings a day—outweigh any risks for most of us. (Women undergoing anti-estrogen therapy for breast cancer should consult their oncologists.)
In general, substituting some whole soy foods for some meat and dairy reduces your intake of saturated fat, provides fiber and nutrients, and adds variety to meals.
A pioneer in the field of integrative medicine, Andrew Weil, M.D., is a bestselling author and the editorial director of www.drweil.com.
Submit your own question for consideration in a future Dr. Debunker column
|
