Soy has long been a go-to ingredient in plant-based foods, thanks to its impressive protein content and versatility. From plant-based burgers to dairy-free milks, soy is a key protein source in many products and can be transformed into foods with flavors and textures that are surprisingly close to meat and dairy.
But despite this increased visibility, there are a number of popular misconceptions about soy consumption. From health worries to concerns around its environmental impact, let’s take a closer look at some common misunderstandings about this protein-packed pulse – and help set the record straight.
Misconception 1: soy is bad for the environment
Many people worry that soy contributes to deforestation, especially in environmentally sensitive regions such as the Amazon. While deforestation is a key environmental issue, it’s mostly linked to the soy grown for animal feed, not for human foods like tofu or veggie burgers. In fact, around 77% of the world’s soy production goes to animal feed rather than directly to people.1
The soy used in plant-based products often comes from sustainable sources that prioritize environmental health. Soy is a remarkably adaptable crop and the soy beans used in plant-based alternatives food are often grown close to home, reducing the need for long-distance transport and supporting sustainable farming practices. For example, dairy-free giant Alpro sources 100% of its soy beans in Europe and Canada, while the smaller brand Rude Health uses organic soy beans grown in rural France. In fact, plant-based foods that contain sustainably sourced soy are likely to be a particularly eco-friendly choice.
Misconception 2: soy is bad for your health
Health is a key priority for many people who have switched to a plant-based diet – and soy often gets unfairly criticized in debates around nutrition and processed foods. While it’s true that people with soy allergies should avoid it, for most people, soy offers a range of health benefits. It’s rich in protein and fiber, low in fat, and contains all nine essential amino acids, making it a ‘complete protein’.2 This puts soy on a par with animal protein sources such as eggs and dairy, but with several added advantages.
Studies show that soy is packed with important vitamins and minerals, including B vitamins, potassium, and magnesium, all of which support heart health as well as nerve and muscle function. Plus, the fiber in soy helps you feel full and satisfied, which is useful for those focused on managing a healthy weight.3 4 For many people, soy is a nutritious way to enjoy plant-based protein as part of a balanced diet.
Misconception 3: soy has a strange taste
While it’s true that some tofu-based products can have a slightly bland or ‘beany’ flavor, the soy mince that is the basis of most meat alternatives has a completely neutral taste that takes on the flavors of whatever it’s cooked with. Chefs and food scientists have made big strides in creating soya-based foods with balanced and enjoyable flavors, and soy products usually incorporate other ingredients to bring out a great taste.
Brands are continuously improving their soya-based recipes to ensure that the flavors are satisfying, and it’s now easier than ever to find soya-based products that are both delicious and nutritious. Whether you’re looking for a soya-based milk or a veggie burger, there are options to suit all tastes, making plant-based eating even more enjoyable.5
Misconception 4: soy causes hormone imbalances
A common myth about soy that puts many people off eating it is that, because it contains compounds called isoflavones that are similar to the female sex-hormone estrogen, it can cause hormone imbalances. The facts, however, show that soy does not impact hormone levels or have any ‘feminising’ effects. The isoflavones in soy are plant-based and work quite differently in the body from human hormones.6
Another widespread false claim is that the phytoestrogens in soy increase the risk of breast cancer. However, research has consistently demonstrated that consuming soy is not only safe but may also have a protective effect against certain types of cancers, including breast cancer. The isoflavones in soy appear to exert anti-estrogenic effects in breast tissue, potentially lowering the risk of hormone-related cancers.7
In fact, soy is widely valued for its high-quality protein and nutritional benefits, making it a healthy option for everyone except people with a soy allergy.
Soy products offer health, taste, and sustainability
Despite these myths, soya’s popularity as a plant-based protein is continuing to grow – and it’s easy to see why: for people who are exploring a plant-based lifestyle, soy offers a versatile, nutrient-rich option that aligns well with a balanced and eco-conscious diet. Whether you’re looking for a soya-based main ingredient like tofu or tempeh, or you’re after a plant-based yogurt, there are soy options to suit most tastes and dietary needs.
So, next time you’re at the supermarket, consider giving soy and soya-based products another try. With its high protein content, heart-healthy fats, and essential nutrients, soy is a valuable addition to a modern plant-based diet. And those myths? They’re just that – myths!
Simon Middleton
Senior Writer
References
- For global soy consumers protein completeness matters, (2020). US soy. Available at: https://ussoy.org/for-global-soy-consumers-protein-completeness-matters/. Accessed 2023-02-02.
- Hoffman, J.R. and Falvo, Michael J. Protein — Which is Best? J. Sports Sci Med, (2004). Dep. 3(#): 118–130.
- Straight Talk About Soy, (2022). Harvard University. Available at: https://nutritionsource.hsph.harvard.edu/soy/. Accessed 2023-02-02.
- Parry, J., & Szejda, K. (2019): How to drive plant-based food purchasing: Key findings from a Mindlab study into implicit perceptions of the plant-based category. The Good Food Institute. Available at: https://go.gfi.org/Mindlab-Strategic-Recommendations. Accessed 2022-04-29.
- Parry, J., & Szejda, K. (2019): How to drive plant-based food purchasing: Key findings from a Mindlab study into implicit perceptions of the plant-based category. The Good Food Institute. Available at: https://go.gfi.org/Mindlab-Strategic-Recommendations. Accessed 2022-04-29.
- HealthFocus, USA Consumer Survey, (2019).
- https://www.mdpi.com/2076-3921/12/2/368
