Tofu and Soybean Myths: Dismantling the Soyaphobia

Tofu, made from soybeans and native to Asia, has been consumed in abundance in Southeast Asian countries for the last two thousand years; yet, tofu is shrouded in myths in the current world.

Why?

Is it because the mighty soybeans are packed with protein with a complete amino acid profile, which makes them an ideal choice for vegans, vegetarians, and flexitarians?

Is it because the nutrient density and popularity of soy have created a parallel economy that is increasingly beginning to eat the market share of the dairy industry? The projection that the soy food market is set to grow at a CAGR of 5.2% during 2021-2026 is surely a threat!

Soy has taken the world by storm.

Not only is it the base of various staple foods, from tofu to soymilk to tempeh, but soybeans can also be cooked whole in curries and various other dishes. The popularity of soy began to spread to the western countries in the 60s and 70s and now, it is no longer restricted to Asia. Vested interests have since long, been using their power to instill the fear of soy to confuse gullible populations. In recent times, they have been able to create a soyaphobia to dissuade people from jumping into the soy bandwagon.

How did the soyaphobia begin? How did the myths about tofu originate?

The story of soyaphobia goes back to the 1940s when an Australian farmer noticed fertility issues in his sheep flock. It didn’t take him long to pinpoint clover, their favorite food, as the culprit. Upon analysis, it was found that clover contains a significant amount of phytoestrogens.

Phytoestrogens are plant-based chemicals, whose chemical composition is similar to that of estrogen found in human females. Isoflavones are one class of phytoestrogen found in clover and soy.

A theory was born.

If eating clover, which is rich in phytoestrogen, causes fertility issues in sheep, then this can be extrapolated to assume that consuming soy must cause issues in humans as well. In this study and this study, mice were fed unrealistic amounts of soy and the data collected thus was extrapolated to humans. 

Nothing can be farther from the truth.

It took several decades to debunk the theory, which has been largely perpetuated by skeptics who perhaps feel threatened by the widespread adoption of soy-based products.

Long story cut short, humans are not rats.

In this article, we address some of the common myths about soybeans and tofu with scientific research and data.

Spoiler Alert: Soy is completely safe.

Myth #1:  Tofu causes hormonal imbalance.

Soy contains a higher level of isoflavones. Isoflavones are similar in function to human estrogen, but that’s where the similarity ends.

Common speculation is that ‘significant’ soy consumption may impact thyroid function. A study affiliated to the Department of Nutrition, School of Public Health, Loma Linda University, California, renders this speculation baseless. It surmises that even those with compromised thyroid function need not avoid soy products.

The isoflavones content also causes concerns about sex hormones causing the alleged feminization of men. One research affiliated to the Department of Family, Consumer, and Nutrition Science, St. Catherine University, St. Paul, Minnesota, indicates that neither soy protein nor isoflavone negatively impacts the reproductive hormones in men.

Another research affiliated to the Department of Urology, Miller School of Medicine, University of Miami concludes that isoflavones don’t adversely impact testosterone levels in men or cause any sort of hormonal imbalance in them.

Here’s the plot twist:

Isoflavones can be used as an alternative treatment for menopausal symptoms. The study titled, Isoflavone Supplements for Menopausal Women: A Systematic Review, points out that there is a relationship between women in countries where soy product is a staple and reduced menopausal vasomotor (VMS) symptoms in them, such as hot flashes. It further adds that isoflavones can also support heart and bone health in postmenopausal women.

Myth #2: Tofu is not a complete protein.

Tofu is extremely low in fat and very high in protein per calorie. It is also a low-calorie food. A typical 100-calorie portion of unfermented tofu contains approximately 14 grams of protein.

This makes tofu an ideal choice for those trying to eat more nutrient-dense food and/or trying to maximize their protein intake on plants. Since it is a low-calorie food, regular consumption may result in weight loss.

Naysayers still maintain that plant-based proteins are not ‘complete’.

Truth be told, soybeans are a complete protein and contain all the essential amino acids required for a healthy diet. This makes it a very unique plant product that is so nutrient-dense. A 100 grams of tofu also contains around 6 grams of iron, as well as 350 milligrams of calcium, which is much higher than animal milk and dairy products. It is also a good source of magnesium and phosphorus.

So, not only is tofu a complete protein, but it is also a complete food with a fantastic mineral profile.

Myth #3: Tofu can cause cancer risk.

Among the popular myths about tofu doing the rounds is that tofu’s isoflavone if consumed in excessive quantities, may increase the risk of certain cancers, particularly breast cancer. Interestingly, the cultures feted for their longevity, such as Japanese and Chinese cultures, are prominent tofu eaters. One study titled, Is Soy Consumption Good or Bad for the Breast?, concludes that “soy intake during childhood and adolescence might provide lifelong protection against breast cancer.”

Several studies also indicate that soy products may decrease the risk of prostate and ovarian cancers. A study affiliated to Northern California Cancer Center, Fremont found that soy foods may lower the risk for ovarian cancer. In this study, dietary factors and incidence of ovarian cancer were analyzed among 97,275 women from the California Teachers Study cohort. 

It is common knowledge that in southeast Asian nations, where soy consumption is generally high, fewer cases of breast and bowel cancer, osteoporosis, and heart problems are reported.

This study, Impact of Soy Foods on the Development of Breast Cancer and the Prognosis of Breast Cancer Patients reported that there is a 30 percent lower risk of developing breast cancer in Asian women who regularly consume soy. Another study, Association between soy isoflavone intake and breast cancer risk for pre- and post-menopausal women: a meta-analysis of epidemiological studies suggests what we already know about Asian women. The study also found soy consumption to be neutral to breast cancer risk in western women. It neither increases, nor decreases.

Myth #4: Tofu is bad for the environment.

In the Indian context, the environment angle is insignificant. In western countries though, soy production is known to cause deforestation, especially in Latin American rainforest regions. But tofu is not the main perpetrator of this Amazon deforestation.

Let us look at it this way:

Human food production comprises only 6 percent of globally-produced soy, where the bulk of it, about 70 percent, is cultivated to be fed to livestock in the meat and dairy industries. The #1 cause of Amazon deforestation has been found to be the beef industry.

According to Consumer Ecology that tries to bridge the gap between science and society, the carbon footprint of tofu is 0.70 kg CO2e per 1/2 cup. In effect, “the greenhouse gas emissions of tofu are 12.5 times lower than a beef burger.”

So, switching to a plant-based diet is the single most effective way to reduce one’s carbon footprint. One famous Oxford University study surmises that cutting out meat and dairy could lead to a 73 percent reduction in greenhouse gases, per person.

Myth #5: Tofu causes bloating.

Some people are found to be allergic to certain kinds of grains. One of the myths about tofu is that it causes bloating; it is expected that some people may be allergic or sensitive to soy products and might experience bloating. However, these are very few and far between. 99.9% of the human population digests soy well unlike dairy that can’t be digested by 68% of people.

Those with a sensitivity to soy will be happy to learn that tofu is naturally low in FODMAPs. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which are short-chain carbohydrates (sugars) that the small intestine absorbs poorly.

In general, fermented products like tempeh and tofu are extremely safe with no known side effects. The fermentation process makes it easier for the proteins and fat to be absorbed by the stomach.

Myth #6: Tofu is genetically modified.

This is again not applicable to the tofu grown in India, especially the organic varieties. GMO-free labels can help you identify the correct varieties. While GMO is an issue in western countries, this myth has largely proliferated because more than 90% of soy is cultivated to be fed to animals. Bt cotton is the only genetically modified (GM) crop that has been approved for commercial cultivation in 2002 by the Government of India. 

Here’s what makes it interesting:

The animals fed GMO crops in the West are mainly raised for dairy and meat and GMOs inevitably reach the human body, even if you don’t consume soy at all.

Livestock feed, dairy, and meat is the real culprit.

Most tofu grown in India, if organic, is GMO-free. The Food Safety and Standards Authority of India (FSSAI) mandates that all the organic certifications must be GMO-free by default and consumers can pick the products judiciously.

Tofu and Soybean Myths: In Conclusion

Tofu is not just safe; it’s accessible, nutritious, and delicious and there is no reason why it should not form a part of everybody’s diet. There is no reason to be worried about soy foods and let anyone keep you from enjoying tofu as part of a healthy diet. We just saw how the allegations against tofu are mere myths.

Do check out our article, “Versatility is My Name if Creativity is Your Game,” – In Conversation with Versatile Tofu, to get to know tofu some more closely.