Do you avoid eating soy products because you are afraid of developing man boobs and infertility?
Don’t worry you are not alone.
Soy is rich in isoflavones, a type of plant estrogen (phytoestrogen) that is similar in function to human estrogen but with much weaker effects.
Estrogen is a female hormone. That, in turn, has raised the fear that eating soy could bring out feminine traits in men, such as breast enlargement and infertility.
Will soy give man boobs or will soy lower my sex drive?
Answer is both “yes” and “NO”
A meta-analysis reported that soy supplementation had no significant effect on total testosterone, free testosterone. These studies used a variety of soy foods and protein powders that provided 10–70 g of soy protein and 60–240 mg of isoflavones per day. (1)
Another research has found that 12-week supplementation with soy protein (50 gm) does not decrease serum testosterone or inhibit lean body mass changes in subjects engaged in a resistance exercise program. (2)
Another research has compared different amount of isoflavones and found that consumption of soy protein of low or high isoflavone (60 mg) content does not adversely affect semen quality and infertility in a sample of healthy adult men. (3)
After combining these results we can say that if you are getting up to 70 gm of protein from soy, it’s completely safe for you.
It will be harmful for you if you consume it in large quantity.
An unusual case came when a 60 year old man claimed of erectile dysfunction and Gynecomastia.
The report was published in New York Times. When his claim was analyzed it was found that he used to drink 3 litres of soya milk per day for 30 days and it was more than what is recommend and so it was extremely high amount in this case and there was no record of his past dieting habit and health history. (4)
Two other researches have shown that soya can be harmful for you if you over consume it. In both the studies the subjects has consumed 360mg of isoflavones. (5)
In a plant-based world, soy is a high-quality protein that can help you get more protein. According to Palmer “soy is very similar in terms of its amino acid profile to animal proteins.” Soy also has an array of nutrients including fiber, vitamins, minerals, antioxidants, phytochemicals, and anti-inflammatory action.
When the consumption of soy is moderate, for example:
“If you are consuming 100 gm of soya chunks or soya flour or Tofu daily as a part of your diet, then you don’t need to worry about man boobs and infertility.“
You can even consume more amount of soy products, But I have suggested 100 gm of soy since amount of isoflavones depends on how soy products has been processed and we can’t know the amount until product owner tells us about the amount of isoflavones, so it’s wiser to try to control your consumption of more processed soy burgers and protein powders and bars to a minimum.
Don’t worry guys! Enjoy your soy products without a worry, because we’re here to guide you and keep you informed about what’s right and what’s not!
Need support and guidance to start a healthy diet regime? feel free to chat with one of our experts.
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