Does Soy Deserve Its Bad Reputation?

You Should Know: Soy has long been a source of controversy and confusion. First, there’s the concern it will make guys sprout breasts. (It’s overblown, but based on one real case.) As a counterpoint, tofu, tempeh, and other forms of soy are long-time staples in Asian cuisines and plant-based diets. So, what’s the final word on soy?

Going Deeper: Plant compounds in soy called isoflavones are phytoestrogens. Phytoestrogens are not estrogen — they just mimic it (and weakly, at that). This is where the hormone-disruptor, man-boob, and breast-cancer myths come from. Research has concluded soy does not cause breast cancer and could actually slow the growth and spread of hormone-associated cancers. Soy can lower blood cholesterol levels and may also improve some menopause symptoms.

Takeaway: Soy is a common food allergen and is often genetically modified. That’s not necessarily a bad thing, but if you’re concerned about GMOs, choosing organic varieties may be a better option. Even so, soy remains a nutritional powerhouse: it’s a complete plant protein rich in mostly healthy unsaturated fats, and it’s packed with fiber, B vitamins, iron, and zinc.

Bottom Line: For most people, the benefits of soy outweigh the risks. No need to fear the edamame next time you grab sushi.