CAUTION AGAINST SOY, TOFU, TEMPEH, RED CLOVER & NATTO

Phytoestrogens are naturally occurring plant compounds that mimic the hormone estrogen in the human body. Found in a wide array of common foods, these intriguing substances have captured the attention of both the scientific community and the public for their potential health benefits and risks. From supporting hormonal balance and alleviating menopausal symptoms to their controversial role in hormone-sensitive conditions, phytoestrogens present a complex interplay of effects that can impact health in diverse ways. This blog explores the dual nature of phytoestrogens, their sources, health benefits, potential risks, and how to safely incorporate them into your diet.

Integrating these foods and supplements into your diet can help balance hormone levels. However, it’s essential to consult with a healthcare provider to ensure they are appropriate for your specific health needs and do not interfere with other treatments.

Let’s look into what phytoestrogens are and discuss potential benefits and harms in consuming them.

What are Phytoestrogens?

Phytoestrogens are a diverse group of plant-derived compounds that can interact with estrogen receptors in the human body. They can produce estrogenic or anti-estrogenic effects, depending on the body’s estrogen levels and the type of phytoestrogen. The most common types include:

• Isoflavones: Found in soybeans, red clover, and chickpeas.
• Lignans: Present in seeds, particularly flaxseeds, grains, and vegetables.
• Coumestans: Found in split peas, pinto beans, and lima beans.

Benefits of Phytoestrogens

1. Menopausal Symptom Relief: Isoflavones, particularly those found in soy, have been shown to reduce hot flashes and other menopausal symptoms due to their estrogen-like effects.
2. Cardiovascular Health: Phytoestrogens can improve heart health by reducing LDL cholesterol and improving arterial flexibility.
3. Bone Health: There is evidence suggesting that phytoestrogens can help maintain bone density and reduce the risk of osteoporosis, especially in postmenopausal women.
4. Cancer Risk Reduction: Some studies suggest that phytoestrogens may lower the risk of certain types of cancer, particularly hormone-related cancers such as breast and prostate cancer, by modulating hormone levels and through anti-inflammatory properties.

Top 10 Phytoestrogen-Rich Foods

Here’s a list of Phytoestrogen rich foods to be cautious of, or to consume more of, depending on your health conditon and goals.

1. Soybeans and Soy Products: Tofu, tempeh, soy milk, and edamame.
2. Flaxseeds: Also rich in omega-3 fatty acids and fiber.
3. Sesame Seeds: Include them in dishes for added texture and nutrients.
4. Chickpeas: Versatile in a variety of dishes, from salads to hummus.
5. Lentils: A good source of protein and fiber.
6. Alfalfa Sprouts: Can be added to salads and sandwiches.
7. Dried Fruits: Particularly apricots, dates, and prunes.
8. Brassica Vegetables: Such as broccoli and cabbage.
9. Whole Grains: Barley, oats, and wheat germ.
10. Nuts: Especially almonds and walnuts.

Top 10 Phytoestrogen Supplements:

1. Nature’s Way Red Clover Blossom/Herb
2. Solaray Red Clover Capsules
3. NOW Foods Soy Isoflavones
4. Solgar Super Concentrated Isoflavones
5. Nature’s Answer Red Clover Tops Extract
6. Estroven Menopause Relief + Mood
7. Thompson Red Clover Caps
8. Planetary Herbals Full Spectrum Soy 1000
9. Swanson Full Spectrum Red Clover Flower
10. Source Naturals Genistein Soy Complex

These supplements offer a concentrated dose of phytoestrogens and can be used to support hormonal balance, manage menopausal symptoms, and improve overall health. However, always discuss with a healthcare provider before starting any new supplement regimen, especially if you have existing health condition, hormonal type cancers, or are taking other medications.  Let’s look further into potential risks and considerations to go over with your doctor if you are thinking of adding these kinds of supplements or food groups into your diet.

Risks and Considerations

While phytoestrogens can be beneficial, they may pose risks in certain conditions:

1. Hormone-Sensitive Conditions: Individuals with hormone-sensitive conditions such as breast, uterine, or ovarian cancer should use caution with phytoestrogens. The estrogenic activity of these compounds can potentially stimulate the growth of hormone-sensitive tumor cells.
2. Thyroid Function: Phytoestrogens can interfere with thyroid function, particularly in individuals with an existing thyroid disorder. They may inhibit the absorption of iodine and interfere with thyroid hormone production.
3. Pregnancy and Fertility: The impact of high intake of phytoestrogens on pregnancy and fertility is not fully understood, and therefore, caution is advised.

Here’s a listing of common phytoestrogen-rich foods and supplements to be aware of if you have hormone sensitive conditions, thyroid issues, infertility or are pregnant, you must be cautious about adding a lot of this food in your diet, or add on supplements without checking with your doctor first.

Red Clover as a Phytoestrogen Red clover is a rich source of isoflavones, a type of phytoestrogen that mimics estrogen in the body. This herb has been traditionally used to alleviate menopausal symptoms such as hot flashes and night sweats. Red clover is also thought to support bone health, reduce the risk for cardiovascular diseases, and may help in maintaining healthy skin during menopause. Its phytoestrogens are particularly effective in balancing hormone levels, making it a popular choice among women seeking natural remedies for hormone-related issues.

Tofu and Tempeh: While tofu and tempeh are hailed for their health benefits, constant inclusion in your diet may pose risks for certain individuals, especially when consumed in large quantities. These soy products contain high levels of phytoestrogens, which can potentially influence estrogen-sensitive conditions, such as certain types of cancers. The artificially produced products often have excess sugars added to them, driving up inflammation.

Excessive consumption of processed soy might also lead to thyroid function disruption, especially in individuals with an existing thyroid disorder or iodine deficiency, due to soy’s goitrogenic properties, which can interfere with thyroid hormone production. Studies are revealing that the artificial processing of soy can produce harmful results in the body. Tofu and Tempeh are highly processed. More research needs to be done before the question of long term safety is assured.

Guidance for Those in Risk Categories

If you have existing health condition, hormonal type cancers, or are taking other medications, discuss the following with your doctor before beginning any changes to your dietary routine.

Consider the Positive Estrogen-Like Effects: Phytoestrogens in certain soy products like natto may have BOTH estrogenic and anti-estrogenic activities depending on existing hormone levels and individual biological responses. The estrogen-like properties can potentially stimulate hormone-sensitive tissues, which could theoretically increase the risk of growth or recurrence of hormone-sensitive cancers. However, some studies suggest that phytoestrogens might also act to block stronger natural estrogens from binding to estrogen receptors, thereby possibly exerting a protective effect. This poses a pertinent question for individuals with hormone-sensitive conditions, including hormone-driven cancers like certain types of breast, ovarian, or prostate cancer to discuss with their doctor.

Clinical Evidence: Research provides mixed results. Some studies indicate that soy foods might be protective against breast cancer recurrence and mortality, particularly in Asian populations where soy is a staple food. Yet, the applicability of these findings to Western populations, where dietary patterns and lifetime exposure to soy differ significantly, remains uncertain. Westerns eat more processed soy, not being used to cultural dishes that use soy in its natural state, particularly stinky natto! Consider the following before adding any phytoestrogen into your health regime.

1. Consultation: It’s essential for individuals with hormone-sensitive cancers to consult with their oncologist or a healthcare provider knowledgeable in oncology before adding phytoestrogen-rich foods like natto, tofu, tempeh or red clover to their diet. Studies seem to show that artificially processed supplements and factory products with soy in them seem to cause more issues. Although more research is needed, natural phytoestrogens like edamame have proven in studies to have an anti-cancer and anti-tumor effect. This is why it’s worthy of consideration WITH your oncologist and holistic cancer physicians and practitioners.
2. Moderation: If approved by a healthcare provider, it should likely be consumed in moderation, reflecting typical dietary amounts rather than in large quantities or concentrated forms (like supplements). Eat it in natural food form. Either red clover tea, steamed edamame, or a 1/4 to 1/2 dose of natto supplement. Avoid supplements at first or microdose by skipping days in between doses. Nature always does it better.

Another option if adding phytoestrogens to your diet or you have concerns is to counteract the estrogenic effect with foods or supplements that help your body metabolism estrogen more efficiently, thereby reducing harmful levels in the body. Here are some ways to naturally reduce estrogen levels in the body.

Estrogen Reducing Foods or Supplements:

Anti-Estrogen Foods and Supplements: Certain foods and supplements are recognized for their potential anti-estrogenic effects, which can be particularly beneficial for managing conditions associated with high estrogen levels, such as estrogen-dominant hormonal disorders. Here’s a closer look at some key options:

Anti-Estrogen FOOD SOURCES:

• Cruciferous Vegetables:
  • Examples: Broccoli, cauliflower, kale, and Brussels sprouts.
    • Active Compounds: Contain indole-3-carbinol and diindolylmethane (DIM), which help modulate estrogen metabolism and promote the conversion of estrogen to less potent forms.
• Flaxseeds:
  • Properties: Despite being phytoestrogenic, flaxseeds also possess anti-estrogen qualities due to their lignan content. Lignans can bind to estrogen receptors and inhibit the effects of the body’s own estrogen.

TOP 10 ANTI-ESTROGEN SUPPLEMENTS

Here’s a list of top ten anti-estrogen supplements, often sought out for their potential to modulate estrogen levels and support overall hormonal balance:

1. DIM (Diindolylmethane)
   • What It Does: Supports the metabolism of estrogen, converting it to less potent forms, potentially reducing the risk of estrogen-dominant conditions like certain cancers.
2. Calcium-D-Glucarate
   • What It Does: Helps the body detoxify and eliminate excess estrogen by supporting the process of glucuronidation, an enzyme reaction in the liver.
3. Chrysin
   • What It Does: Found in honey and propolis, chrysin is believed to inhibit aromatase, an enzyme that converts testosterone to estrogen, thus potentially lowering estrogen levels.
4. Indole-3-Carbinol (I3C)
   • What It Does: Naturally occurring in cruciferous vegetables, I3C helps in breaking down estrogens into less harmful forms, aiding in the balance of hormone levels.
5. Resveratrol
   • What It Does: Acts as an estrogen antagonist and also has aromatase-inhibiting properties, making it effective in lowering high estrogen levels.
6. Zinc
   • What It Does: Acts as a natural aromatase inhibitor and is crucial for hormone balance, including the regulation of estrogen and testosterone levels.
7. Grape Seed Extract
   • What It Does: Contains proanthocyanins that can inhibit aromatase, helping to prevent the conversion of androgens into estrogen.
8. Wild Nettle Root
   • What It Does: Helps manage estrogen levels by binding with sex hormone binding globulin (SHBG), which can modulate the activity of estrogen in the body.
9. Maca Root
   • What It Does: Although not directly anti-estrogenic, Maca works as an adaptogen to support overall hormone balance, reducing the effects of high estrogen when needed.
10. Saw Palmetto
    • What It Does: Commonly used for its benefits in prostate health, it also helps regulate estrogen levels and reduce the conversion of testosterone into dihydrotestosterone (DHT).

These supplements can be helpful in managing conditions associated with high levels of estrogen, but it’s essential to approach their use with caution. It’s important to consult with a healthcare provider before starting any new supplement regimen, especially if you have a medical condition or are taking other medications, to avoid potential interactions and side effects.

The following list is one to watch out for if you are trying to avoid phytoestrogens or exposure to estrogen enhancing supplements. Do NOT take these without doctor’s approval. Here are some examples. If you are looking for phytoestrogens and are not avoiding estrogen inducing substances, they are regarded as good ones to try.

*AI Assist