SOY foods are not the enemy- quite the opposite!
By Leah Hardy, Naturopath | Margaret River, WA
Soy has been unfairly demonised for years - blamed for everything from hormone disruption to thyroid problems and cancer risk.
But when you dive into the actual research, soy tells a completely different story.
As a naturopath who’s passionate about evidence-based nutrition, I want to help clear the air and show you why soy foods can actually support hormone health, cardiovascular function, brain health and even longevity.
What Makes Soy Special?
Soybeans contain natural compounds called isoflavones, a type of phytoestrogen.
Despite what you might have heard, phytoestrogens don’t mimic harmful oestrogens, they actually balance the body’s own hormone activity.
Isoflavones interact gently with oestrogen receptors, supporting hormonal equilibrium rather than disrupting it. This is why many of the most researched benefits appear in areas like menopause, PCOS, and cardiovascular health.
🌸 The Proven Health Benefits of Soy Isoflavones
Here’s what the science tells us, all from systematic reviews and meta-analyses (the gold standard of research):
1. Cardiovascular and Cholesterol Support
Soy isoflavones significantly lower LDL cholesterol, triglycerides and Apo-B (Moradi et al., 2020).
They may also reduce arterial stiffness, an early marker of cardiovascular disease and dementia (Man et al., 2021).
2. Hormone Balance and Menopause Relief
Shown to reduce hot flashes and improve mood in post-menopausal women (Chen et al., 2019).
Help reduce bone resorption, protecting bone density (Tit et al., 2018; Akhlaghi et al., 2020).
3. Reduced Cancer Risk
Lower risk of breast cancer in both pre- and post-menopausal women (Boutas et al., 2022).
Reduced prostate cancer risk (van Die et al., 2014).
Reduced colorectal cancer risk (Yu et al., 2016).
Soy intake linked to lower mortality from gastric, lung, and colorectal cancers, and lower all-cause mortalityoverall (Nachvak et al., 2019).
4. Hormone-Related Conditions: PCOS
Soy isoflavones help improve insulin sensitivity, lower free androgens and triglycerides, and reduce inflammation in PCOS (Jamilian & Asemi, 2016).
5. Brain and Cognitive Benefits
Improved memory and cognitive function in men and women, especially post-menopausally (Cheng et al., 2015; Cui et al., 2020).
6. Skin and Gut Health
Fewer wrinkles (Ueno et al., 2011).
Improved acne severity in women (Riyanto et al., 2015).
Better gut integrity through microbiome support.
Improved beneficial species in the gut.
7. Longevity & All-Cause Mortality
Each 10mg/day increase in soy isoflavone intake is associated with 7–9% lower mortality from cancer and all causes (Nachvak et al., 2019).
How to Consume
You don’t need to take supplements to reach beneficial levels, traditional whole soy foods like tofu, tempeh, edamame, soy milk, miso, and natto provide plenty of isoflavones in a balanced, natural form.
🌱 Busting the Biggest Soy Myths
“Soy causes cancer.”
👉 False. In fact, most studies show the opposite, higher soy intake is linked with lower risks of breast, prostate and colorectal cancers.
“Soy messes with your hormones.”
👉 Also false. Isoflavones act as natural modulators, not disruptors. They support hormonal balance, especially in peri-menopausal and post-menopausal women.
“Soy isn’t good for men.”
👉 Nope. Studies show benefits for cardiovascular health, brain function, and reduced prostate cancer risk, with noevidence of feminising effects.
💚 The Takeaway
Soy isn’t your enemy! It’s one of the most researched, nutrient-dense, and protective foods you can include in your diet.
When eaten as part of a wholefood lifestyle, soy can support your:
Hormones
Heart
Bones
Brain
Gut
Longevity
So next time someone tells you soy is “bad for hormones,” you can confidently say — the science says otherwise. 🌿