Q: Are soy products good for you?
A: Soy products have received a lot of attention for their health promoting abilities, specifically in terms of heart health and breast cancer. While one claim has been scientifically proven, the other remains controversial.
Soy and heart health:* Dozens of controlled clinical trials confirm that foods rich in soy protein can reduce "bad cholesterol" (LDL) levels without negatively affecting "good cholesterol" (HDL) levels.* In 1999, the Food and Drug Administration (FDA) approved a health claim that can be on labels of foods high in soy protein: "a daily diet containing 25 grams of soy protein, also low in saturated fat and cholesterol, may help lower heart disease risk."
Soy and breast cancer:* Isoflavones are specific chemical components of soy.* In the past, isoflavones have been linked to a reduced risk of breast cancer in women. There is no scientific evidence to support this connection; results of clinical trials are inconclusive.
In general, soy foods are a good substitute for animal products that are high in fat and cholesterol. They can be eaten as part of a healthful diet low in fat and cholesterol, and "high" in fruits and vegetables. One word of caution: if you are at risk for breast cancer, it may be best to avoid soy foods until more research in this area has been completed.
Q: Organic foods seem to be popping up on grocery store shelves everywhere. Are they better for my health than conventionally grown foods?
A: The evidence to support the claim that organic foods are healthier than conventionally grown foods is controversial. Though organic fruits and vegetables typically contain fewer chemical residues than conventionally grown alternatives, the significance of this difference is questionable. Actual levels of contamination in both organic and conventionally grown foods are well below acceptable limits. Organic simply refers to the rules the farmer followed while growing the food; it does not automatically mean that the food is safe. The bottom line is that eating a variety of foods, including plenty of fruits and vegetables (organic or otherwise), is an important part of a healthy eating plan.
Want to ask Janel a question of your own? E-mail her: balance@tufts.edu.
Janel Ovrut is a registered dietitian and graduate student in Nutrition Communication at the Friedman School of Nutrition Science and Policy. She has a BS in Dietetics from Syracuse University.
