Its time to put these myths to bed.
As head-turning as these assertions are, do they have any merit?
Absolutely not, saysSharon Palmer, M.S.F.S., RDN, a registered dietitian specializing in plant-based nutrition.
Photo:ithinksky/Getty Images
Look at the science, she says.
Still, myths abound.
To set the record straight, we took a deep dive into the research behind this controversial topic.
Read on to understand the facts, not fads, about soy.
Some forms of breast cancer originate from estrogen receptors found in breast tissue.
And the AICR notes that they are even safe for breast cancer survivors.
This myth stemmed from a couple of isolated case studies.
In both cases, the amount of soy isoflavones in their diet was about nine times higher than average.
When each of them cut back on the amount of soy foods in their diet, their symptoms resolved.
A wide body of research agrees.
These compounds can lower the bioavailability of important vitamins and minerals, like iron, says Harbstreet.
But dont let that scare you.
Cooking and processing can help, as can fermentation and sprouting.
Its also important to remember that not all soy foods are equal when it comes to anti-nutrient content.
In fact, research has found that soy foods can provide a meaningful amount of absorbable iron.
This is especially true for soy foods with lower phytic acid content.
Ditto for soy foods that are consumed with vitamin C-containing foods.
Even those that are good for you, like fiber.
So, as long as youre meeting your RDAs, theres no need to worry.
Still, processed soy foods continue to have a poor perception.
The biggest concern regarding processed soy foods, says Harbstreet, is if you are allergic to soy.
In that case, label reading is key.
Of course, there is one exceptionand thats if you are allergic to soy.
Otherwise, dig in!
2023;15(23):4856. doi:10.3390/nu15234856.
Hackl LS, Moretti D, Sabatier M.Absorption of Iron Naturally Present in Soy.Adv Nutr.
2025 Feb 26:100396. doi: 10.1016/j.advnut.2025.100396.
National Library of Medicine.
