Healthy Food Myths, Busted!

Few foods have been more misunderstood than soy. The concern comes from isoflavones, plant compounds that are structurally similar to estrogen. In laboratory studies at very high doses, they can behave in estrogen-like ways.

But human research tells a different story. Large population studies consistently find that moderate soy intake is associated with better outcomes for breast cancer survivors, not worse. Whole soy foods — edamame, tofu, tempeh, miso — appear to be protective.

The practical takeaway: enjoy whole soy foods a few times a week. Be more cautious with concentrated isoflavone supplements, which deliver doses far beyond anything you would eat.

Other myths worth retiring: sugar does not "feed" cancer any differently than it feeds every other cell, and no single superfood will prevent or cure disease. Overall dietary pattern is what matters.