Today, manufacturers offer an ever-growing variety of soy products: meat substitutes, cheese, oil, and more. That range is appealing—soy is plant-based, and swapping high-calorie animal products for it sounds smart. But is it wise to switch to soy entirely?
The exact historical origins of soy remain a mystery. The plant has been cultivated for so long and so widely that tracing its ancestors is difficult. The earliest mentions of soy appear in ancient Chinese manuscripts, where, along with wheat, rice, barley, and millet, it was considered one of the five sacred plants. For centuries, soy spread across the globe, reaching Africa, the Americas, and Europe. During World War II, the product gained particular popularity, a trend that continues today. The last country to adopt soy was Brazil. In 2006, American scientist Andrew McClang discovered a method for growing soy in hard-to-reach areas of Brazil, earning recognition from Brazilian farmers and a special award in food production.
Soy falls into two plant groups. Botanically, it belongs to the legume family. Like peas, beans, and lentils, soy enriches soil with nitrogen. It’s also oil-rich, which is why it’s classified as an oilseed crop. The oil content in soybeans can reach up to 20 percent of their weight. Farmers harvest mature soybeans and process them to extract the oil. That oil contains omega-3 fatty acids, which are essential for skin regeneration and proper hydration. These fatty acids also support cognitive function; a deficiency can cause attention problems and increased fatigue. Soy is especially rich in alpha-linolenic acid. In terms of health benefits, soy oil compares to flaxseed, hemp, and walnut oils. After oil extraction, the remaining solids are used to make soy products high in soy protein. Unlike many plants, soy provides a complete protein with all essential amino acids, which is why it’s widely used in vegetarian cuisine. Also, like other plant-based foods, soy is an excellent source of fiber—cellulose, hemicellulose, and pectin—which helps clean the intestinal walls, normalize bowel movements, and stabilize gastrointestinal function.
But that’s not all. Soy is also rich in sphingolipids and phospholipids. These compounds may reduce the risk of colorectal cancer. Consuming soy can also lower cholesterol levels, which helps prevent cardiovascular disease. Soy-based infant formulas can replace dairy formulas, especially for babies with allergies. Soy can be suitable for people of all ages.
However, unlimited consumption of soy can pose risks. Soy is considered the second-most allergenic food after peanuts, so exercise caution when trying soy products for the first time. Soy is rich in genistein and daidzein—compounds that can inhibit cancer cell growth—but some animal studies have shown that in large quantities these compounds may have the opposite effect and potentially promote pancreatic cancer. Finally, soy contains phytic acid, which binds minerals such as calcium, magnesium, iron, and zinc. That binding and the resulting increased excretion of minerals can be undesirable, especially in childhood. On the other hand, the same property can be helpful in polluted areas: phytic acid can bind and help remove heavy metals from the body, reducing toxic buildup and supporting overall well-being and vitality.
