Cancer Nutrition Myth of the Week:
Welcome to the final email in this 5 part series! This week we are addressing the myth that breast cancer survivors should avoid soy and flax. After you finish reading, don't forget to fill out the quick, 2 minute survey and include your email to get this survivor diet printable for FREE! The Myth: Breast cancer survivors should avoid soy and flax. The Truth: Consuming moderate amounts of soy foods does not increase risk for breast cancer recurrence. Eating whole soy foods is good for you! However, the source of soy makes a difference, so stick to soy from food sources like tofu, soy milk, and soybeans, and avoid the pills and powders. Soy supplements and powder contain concentrated amounts of soy and lack some of the other beneficial nutrients found in whole soy foods. What is a moderate amount?A moderate amount of soy would be one to two servings per day. Even the most conservative recommendation still allows for 3-4 servings per week. A serving is considered:
- 1 cup of soy milk or
- 1/2 cup of soybeans (sometimes called edamame) or tofu.
FYI - soy lecithin, soybean oil, and soy sauce do not contain concentrated soy, so you do not need to avoid them.
Doesn't soy have phytoestrogens in it?Soy does contain phytoestrogens (plant estrogens), but it is important to understand that phytoestrogens are plant estrogens, which is not the same as human estrogens. You cannon get human estrogen from eating phytoestrogens.Some people are concerned that since phytoestrogens are similar in shape to human estrogen, they may increase cancer risk by binding to human estrogren receptors in the body. However, no studies have proven that phytoestrogens cause cancer to grow. Avoid concentrated soy by reading labels. If it says soy protein isolate, you might want to put it back. Find a printable handout with this information HERE!What about flax?Flaxseeds contain lignins, which are a type of phytoestrogen. Lignins are found in other foods too, such as fruits, vegetables, grains, coffee, tea, beans, nuts, and seeds. According to the AICR, 1-4 tablespoons per day of ground flaxseed appears to be safe, and may even help protect against breast cancer. What's Your Habit? Breast Cancer Survivors Should Focus on These Quick Tips:Eat these foods more often:
- Whole soy foods - soy beans, soy milk, soy nuts, tofu
- Plant proteins - beans, nuts, and seeds
- Fruits and vegetables - 4-5 cups per day (combined)
- Fluids - drink 64oz of water, coffee, and/or unsweetened tea per day
Eat these foods less often:
- Concentrated soy
- Avoid soy supplements
- Limit processed foods made with soy protein isolate
- Red and processed meat
- Less than 18oz per week of red meat
- Avoid processed meats
- Refined grains and added sugar
- Limit enriched "white" flours, regular soda, and sweet tea
I need your help!
Take the survey to give feedback on this program. Everyone who completes the survey will get my Survivor Diet printable FOR FREE!
The survey is only 7 questions and will take you less than 2 minutes! Why do we need you to take it? Cancer Dietitian is a nutrition resource for Cancer Services, Inc a non-profit. We can offer these educational programs free of charge because of donors. But we need to tell donors how participants like our programs. Please be honest when you take the survey!
Thanks for reading these, and I hope they've been helpful! Be sure you subscribe to the Cancer Dietitian email list for regular updates on nutrition and cancer topics.
- Julie
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