Soy is a legume used to make many types of food, including tofu, tempeh, natto, and fermented bean paste. While it’s undoubtedly healthy – being rich in iron, protein, magnesium, and potassium, among many others – some people are against a soy-centered diet. That's because they believe that soy can cause adverse health effects, one of which is acne.
How Does Soy Affect the Body?
Apart from being rich in the above-mentioned nutrients, soy is also teeming with isoflavones. These are known as phytoestrogens or plant estrogens, meaning they mimic the function of human estrogen – but with weaker effects. Although this is the case, soy may exert some anti-estrogenic effects as well.
What are the Benefits of Soy?
Though soy is believed to cause acne, thyroid disorder, and even breast cancer, it does come with several science-backed health benefits:
Heart Health
Soy has also been studied in relation to heart health. According to a report, regular soy consumption has been associated with modest changes in cholesterol levels in some research. This is general nutrition science, not a claim that soy treats or prevents heart disease.*
Soy also contains omega-3 fatty acids, which are commonly studied in relation to general cardiovascular wellness.*
Menopause
Because of soy's estrogen-like effects, researchers have studied its relationship to menopause symptoms such as hot flashes and night sweats. According to a compilation of soy studies, some research on soy nuts has looked at this area, though findings vary — this isn't an established treatment for menopause symptoms.*
Hormones
Due to its estrogenic effects, researchers have studied whether soy consumption affects testosterone levels. One study found this effect in mice fed a phytoestrogen-rich diet — this is animal research, and its results don't necessarily apply to humans.
Types of Soy Food Products
Soy fares are classified into two: fermented and unfermented.
Fermented soy, as the name suggests, are cultured with good bacteria or yeast that help break down the sugar and protein content. As a result, the fermentation process makes these soy products easier to digest and absorb.
Examples of fermented soy food include soy sauce, natto, tempeh, and miso.
Unfermented soy products are called such because they have not undergone the fermentation process. Examples of such products include dry roasted or boiled soybeans, soy milk, tofu, soy cheese, edamame, and soy burger.
Does Soy Cause Acne?
We do not see any studies showing that soy causes acne. In fact, soy's nutrient profile may support overall skin health as part of a balanced diet.*
Hormonal acne occurs because of the high levels of testosterone, male hormones that the body converts into dihydrotestosterone. Also known as DHT, they bind themselves to the receptors on your oil glands. This triggers more oil (sebum) production, which can plug your hair follicles and lead to breakouts.
According to a study, soy contains isoflavones — substances that act like your body's estrogen, albeit weaker — which have been studied for their effect on testosterone levels. This research is ongoing and does not establish that soy treats or prevents acne.
Soy also has a low glycemic index (GI), which is a measure of how food can raise your blood sugar levels. In high GI fares such as white bread or potatoes, your glucose levels rise rapidly. This leads to the production of hormones that trigger sebum production, which then causes breakouts.
Soy also contains several vitamins and minerals that support overall skin health:
Copper. With 78% of the copper DV, copper supports the skin's natural antioxidant defenses.* As per one study, it may help support healthy-looking skin.* Vitamin B2. With 38% of the DV of Riboflavin, soy may help support skin moisture.* It also helps promote the absorption of zinc, a mineral that supports normal skin health.*
- Vitamin B1. Soy contains 23% of the daily value (DV) of Thiamine, also known as the anti-stress vitamin, which supports the body's normal stress response.*
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Fermented Soy Products and Skin Health
You may even get more from soy by opting for fermented soy products. These cultured foods are rich in probiotics, which are good bacteria for the body. Probiotics support digestive health and are being studied for their broader role in skin wellness.*
Some early research has looked at how certain probiotic strains interact with skin-related bacteria and inflammatory pathways, though this research is still developing and doesn't establish that probiotics treat or prevent acne.
Other Benefits of Soy for the Skin
More than just reducing your breakouts, soy may help improve your skin even further.
According to a study, soy may help increase epidermal thickness. This, in turn, makes the skin look plump and healthy.
It also helps boost the number of collagen fibers, which keeps the skin youthful by preventing sagging.
Soy may help increase the number of elastic fibers that maintain skin elasticity. This, in turn, keeps the skin smooth and firm – even with much facial activity.
Each cup of soy comes with nutrients that may benefit the skin as well:
- Vitamin B6. Soy contains 24% of the DV of Pyridoxine, a nutrient involved in collagen synthesis.*
- Choline. Containing 19% of the DV, choline is being studied for its potential role in skin suppleness and elasticity.*
- Folate. Soy has 23% of the folate DV, a vitamin involved in normal skin development and collagen production.*
- Manganese. Soy contains 62% of the recommended DV. Manganese is involved in the production of proline, a protein that supports collagen formation.*
- Selenium. This mineral is studied for its role in fighting free radicals associated with visible skin aging.*
Contrary to popular beliefs, soy's nutrient profile may support overall skin health as part of a balanced diet.* It's best to follow the recommended intake of 15 grams a day to help avoid potential side effects such as nausea, bloating, constipation, or tiredness.
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