Soy has emerged as one of the most controversial foods available today. Some experts say that it's healthy and nutritious. Others claim that soy has no place in a balanced diet. Athletes, for instance, avoid soy because of its negative impact on testosterone levels. Nutritionists warn about its high content of GMOs.

Considering these claims, it's no wonder why most people are so confused about soy. Let's find out the truth!

The Benefits of Soy
This legume is a staple of the Asian cuisine. It was first domesticated in China around 1100 BC. Soybean farming took off in the U.S in the 1940s, becoming hugely popular.

Today, soy is widely used as a meat replacement. Most stores offer soy milk, soy yogurt, tofu, tempeh, and vegetable burgers. Soy food sales increased from $300 million to $4 billion between 1992 and 2006.
Rich in protein, vitamins, and minerals, soy is considered one of the most nutritious vegetables. One cup delivers:

• 298 calories
• 28.6 grams of protein
• 7 grams of carbohydrates
• 10 grams of fiber
• 15.4 grams of fats
• 1029 milligrams of omega-3s
• 71% of the RDA of manganese
• 49% of the RDA of iron
• 42% of the RDA of phosphorus
• 35% of the RDA of copper
• 37% of the RDA of magnesium

This legume is also an excellent source of calcium, selenium, and potassium. One serving provides over 41 percent of the daily recommended intake of vitamin K and 29 percent of the recommended daily allowance of riboflavin.

Due to its high protein content, it's a favorite choice for vegans and vegetarians. Since it's low in carbs, it fits into most diets. However, cooking soy at high temperature can destroy some of its proteins.

According to health experts, a diet rich in soy may improve heart function and lower bad cholesterol. In the long run, it protects against prostate cancer and heart disease.

Rich in calcium, soy increases bone density and prevents osteoporosis. People who consume soy foods regularly have a lower risk of colon cancer. Asians, for instance, have the lowest rates of chronic diseases.

Other studies show that soy may regulate leptin levels, which helps reduce the risk of diabetes, metabolic syndrome, insulin resistance, and obesity. Leptin is also known as the satiety hormone as it signals your brain that you're full. Even the slightest imbalance can affect your metabolism and appetite.

What Are the Drawbacks?
Without a doubt, soy is healthy and nutritious. Unfortunately, over 90 percent of the soy crops in the U.S. are genetically modified and sprayed with herbicides. Glyphosate, a popular herbicide, disrupts gut flora and increases the risk of Alzheimer’s disease, autism, obesity, depression, and infertility.

Additionally, soy contains isoflavones. These compounds mimic estrogen in the human body, affecting endocrine function. A diet rich in soy may cause hormonal imbalances. Isoflavones have been shown to lower testosterone levels and increase estrogen levels, causing obesity, muscle loss, breast cancer, and metabolic disorders.

In a study conducted on 48 women, those who consumed 60 grams of soy protein daily for 14 days experienced a significant increase in breast cancer cells. However, there are also studies proving the opposite. For this reason, some experts claim that soy actually protects against breast cancer.

The medical community agrees on one thing: eating small amounts of soy is unlikely to cause any harm. To stay safe, aim for one to three servings per week. Ideally, consume fermented or cooked soybeans to destroy any harmful toxins. If possible, stick to organic soy.

Summary

• Soy is one of the most nutritious yet controversial foods on earth. 
• Most side effects of soy are due to its high content of GMOs and herbicides. For this reason, it’s recommended to eat organic soy products. 
• This legume is jam-packed with fiber, protein, vitamins, and minerals. It’s a healthy meat substitute for vegans and vegetarians. 
• The isoflavones in soy may cause hormonal imbalances. However, if you only consume this legume in small amounts, it’s unlikely to experience any side effects.