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isoflavones

Should Our Children Be Eating Soy?

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The is no doubt that the earlier a girl experiences menarche, the scarier it is.  This greatly increases the risks of estrogen related cancers like endometrial and breast cancers.

Early menarche also means that the hormonal disturbances that caused the early onset of menses are NOT due to “Mother Nature-planned” physiological changes.  In other words, hormonal disturbances are only the beginning of the problem.  Overall, anything we can do to slow the onset of menarche the better.

In this particular study, researchers found that in girls, the higher her levels of isoflavones were (found principally in soy) the later they reached menarche.  Seems strange, doesn’t it?  The “they” who say soy is evil would have us believe that it is loaded with hormones that interfere with normal development, but in this study (and many others…) we actually see soy intake intake protecting normal development.

As usual, I have to include the typical disclaimer when talking about soy–not the processed, GMO laded textured vegetable protein that makes up the bulk of veggie burgers that you can buy in the grocery store.  Rather, organic or GMO-free soy in all its forms–tofu, edamame, miso, natto, etc…

Your Heart and Blood Vessels on Soy: 5 Things to Know

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A simple Google search will leave you confused about whether eating soy is good for your heart and blood vessels or as evil as Twinkies.

Ok…so nothing could be as evil as Twinkies.

But what IS the deal with soy?  Is it good for us, or does it vaporizes the thyroid, cause breast cancer and stimulate teenage boys to grow Dolly Parton-esque boobs?

As someone who reads through hordes of medical literature, I can tell you that the evidence overwhelmingly points to soy as being very protective for our health.  I don’t even recall coming across any negative studies on soy, and this is a topic I always keep my radar screen open for.  Interestingly enough, all of the articles and blog posts on the Internet demonizing soy seem to point out the evils and then, in fine print, begrudgingly note that soy might be ok if it’s not processed and non-GMO.

When pressed, the naysayers agree that soy is part of a healthy lifestyle once those two factors are addressed.  So why not address these two requirements right out of the gate?  I can’t figure that one out myself.  Regardless of other opinions, I continue to promote soy as part of a healthy lifestyle.  And, as noted, this means no processed soy (as in veggie burgers, veggie dogs, textured vegetable protein, etc..) and non-GMO.

Also important to note is that soy contains protective compounds referred to an isoflavones, specifically daidzein and genistein.  By themselves, these compounds have protective effects.  Beyond this, if someone has the right blend of bacteria in his or her gut (like Asians raised on soy) these bacteria in the gut convert another class of compounds (lignans) into an even more potent compound called enterolactone.  This benefit may be destroyed by antibiotics.

You can see that it’s not all that simple.  The take home message is that soy is, in almost all circumstances, very good for you, so long as the above 2 criteria are met.  And you’re not allergic (not really all that common unless you were inundated with soy over a long period of time), and in some susceptible people it might cause some thyroid problems.

All of this brings me to this particular study looking at the effects of genistein on certain cardiovascular markers.  Participants to 54 mg/day (just under a cup’s worth of tofu) for 6 months, along with a Mediterranean-style diet.  Here’s what they found:

  1. Blood flow (as measured by flow mediated dilation at 50 seconds and peak FMD) improved.
  2. Decreases in total cholesterol, triglycerides and homocysteine.
  3. Descreases in visfatin (a hormone produced by fat cells that drive diabetes and inflammation).
  4. Adiponectin (another fat-derived hormone, but one that protects against diabetes and inflammation) levels were increased.
  5. The participants on the genistein experienced no more side effects nor discontinued the study.

Overall, this was a very positive effect on the health of the blood vessels.  Contrast this with the negative health effects of poor quality, abused, commercially grown beef.  Complete opposite ends of the vascular health spectrum.

Dietary phytoestrogens and breast cancer risk – (02-16-04)

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Dietary phytoestrogens and breast cancer risk

These researchers found no protective effect of dietary phytoestrogens (lignans and isoflavones) on breast cancer. However, if I might recall the research that suggested no protective effect of fiber on colon cancer risk. In both these cases, I could mutate the popular saying into “It’s the flora, stupid!!”

In neither of these studies were the participants stratified for GI flora. In both situations, the presence of a healthy bacterial flora that converts the protective compound (soluble dietary fiber into short chain fatty acids like butyrate, isoflavones and lignans into equols and enterolactones, respectively) into its active form may be the mechanism by which these compounds protect the body.

Just another example of the complex and important interactions between different aspects of human (and, in this case bacterial…) physiology that are many times missed by researchers.

AJCN — Abstracts: Keinan-Boker et al. 79 (2): 282 –

Read entire article here

Antibiotic Use in Relation to the Risk of Breast Cancer – (03-01-04)

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Antibiotic Use in Relation to the Risk of Breast Cancer

While the author does not suggest this as a possible mechanism, I would offer that destruction of normal flora by antibiotics is the key. Normal flora is known to convert isoflavones in soy and flax into compounds like equol and enterolactone that then confer lowered risk of estrogen dependent cancers. These bacteria are also a source of B12. They also have detoxification systems that can break down certain toxins before the toxins get a chance to be absorbed. Maybe one day we will begin to look beyond antibiotic resistance and see that the true negative effect of antibiotic overuse is destruction of normal flora.

JAMA — Abstracts: Velicer et al. 291 (7): 827 –

Read entire article here

A GOOD DIET HAS A POSITIVE EFFECT ON THE BACTERIA IN OUR GUT – (01-09-06)

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Isoflavones and Functional Foods Alter the Dominant Intestinal Microbiota in Postmenopausal Women

When I recommend probiotics for patients, there are two things that I mention. First, one of the problems contributing to the need for probiotics is not just the destruction by normal flora, but also the lack of good replacement sources. A 100,000 yrs ago we used to bury our foods in the soil, allowing soil dwelling bacteria like Lactobacillus to completely invade the food.

Personally, I use a fridge–but it does lead to a lack of replacement source of good bacterial flora. Second, once a good balance of healthy flora is set up, good lifestyle habits have to be in place to support their growth.

This article finds that diet can have a positive effect on the balance of bacteria in our gut.

Read entire article here

SOY INTAKE IS PROTECTIVE FOR THE BONE – (05-15-06)

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Cooperative effects of isoflavones and exercise on bone and lipid metabolism in postmenopausal Japanese women

The study strongly illustrates the brilliant orchestra that is our physiology and how, unless researchers understand this dynamic, the wrong message can make it to the public. The isoflavones in soy have been found to be protective for bone, but not in every study. As it turns out, the isoflavones in soy have to been acted on the correct bacteria in the gut to produce equol. Equol is the compound that has consistently been found to protect bone. So, while soy may be protective to bone, this benefit may be reduced in those patients who have ever been on antibiotics or have a disturbed bacterial flora.

Read entire article here

DIETARY FLAVONOID INTAKE AND BREAST CANCER SURVIVAL – (08-04-08)

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Dietary Flavonoid Intake and Breast Cancer Survival

Having a family member currently dealing with cancer, I can attest from firsthand experience that the discussion of anything outside of chemotherapy and radiation that may positively effect outcome is never discussed. Given the dire consequences of not staying current on the medical literature when it comes to oncology, this is absolutely NOT an acceptable situation.

In this study alone, one of thousands finding protective effects of lifestyle, breast cancer patients with a higher intake of flavonoids had a better chance of survival. Specifically when comparing highest vs lowest intakes, flavones (found in certain spices, celery, citrus peels) showed 37% reduction in death, isoflavones (found in soy) showed a 48% reduction and anthocyanidins (found in berries) showed a 36% reduction. I find the isoflavone relationship interesting given that many oncologists tell their breast cancer patients to avoid soy. In this study of 1210 breast cancer patient isoflavones had a massive protective effect on the outcome.

Read entire article here

DOES SOY REALLY INCREASE RISK FOR BREAST CANCER?

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I’m unsure how soy has managed to get such a bad reputation.  But there is no doubt that the internet has contributed to the idea that soy is bad for our health and increases the risk of cancer, thyroid problems, breasts on men and maybe even hangnails.  It is a topic that I frequently have to address both in the community and in my office.

First, let me make a few things clear.  We are talking about unprocessed soy, so NOT veggie burgers, TFP (textured vegetable protein) or soy hot dogs (do people seriously buy these?).  Given the concern over the genetic modification of foods (GMO), organic or at least non-GMO soy is the only way to go.  So soy milk, tofu, edemame, tempeh.

I can tell you that the overwhelming majority of research studies on soy are very positive, especially as it relates to breast cancer.  Lowering the risk and improving outcomes have been shown consistently in the medical literature.  This particular study found a whopping 54% lower risk of dying after a breast cancer diagnosis.  Wow!  Too bad they don’t post this type of info all over the Komen 3-day sites.

The compounds believed to provide the most benefits in soy are the isoflavones.  We also know that isoflavones are converted by specific bacteria in the gut to the aglycone form, which is the most protective form.  This is likely why some populations get greater benefits from soy (like Asian women raised in Asia) because they have consumed soy over a lifetime and the bacteria in their gut have adapted.  It is also likely that antibiotics will destroy these beneficial bacteria–yet another downside to society’s heavy dependence on antibiotics for every little sniffle.

http://cebp.aacrjournals.org/content/20/5/854.abstract