Soy is probably one of the most controversial nutrition topics. On the one hand, it is rich in nutrients, and the diets that contain it seem to be associated with health benefits, such as lower blood sugar, improved heart health, fewer menopausal symptoms and perhaps even a lower risk of certain cancers. However, on the other hand, some people are concerned about a healthy diet rich in soy. For example, some fear that eating too much soy can increase the risk of breast cancer, interfere with thyroid function or have feminizing effects in men. This article provides an overview of whether soy is more likely to have positive or negative effects on your health.
It contains various nutrients
Soy is naturally rich in protein and contains all the essential amino acids that your body needs. They are also rich in vegetable fats, fiber and several important vitamins, minerals and useful plant compounds. In addition to the content of vitamins and minerals, soy is a natural source of polyphenols, a type of antioxidant that can help protect your body from cell damage and conditions such as heart disease. Soy is especially rich in isoflavones, a subclass of polyphenols called phytoestrogens because of their ability to bind and activate estrogen receptors in your body.
Soy isoflavones are believed to be one of the main reasons for many of the alleged health benefits of soy-based foods. Cooked soy contains 90-134 mg of isoflavones per 3.5 grams (100 grams), depending on the variety. Due to similarities in structure, soy isoflavones are often believed to mimic the hormone estrogen. However, research suggests that soy isoflavones differ in many ways from estrogen, each of which has unique effects on the human body. Soy and foods derived from it are usually rich in protein, fiber, vitamins, minerals and antioxidants. They also contain soy isoflavones, which are believed to offer various health benefits. It can offer several health benefits. A diet rich in soy is associated with several potential health benefits.
It can help lower cholesterol levels
Several studies suggest that a diet rich in soy foods can help lower LDL (bad) cholesterol and raise HDL (good) cholesterol. For example, a recent review suggests that an average intake of 25 grams of soy protein per day can help reduce total and LDL (bad) cholesterol by about 3%. However, in practice, the reductions may be greater when people eat soy protein instead of animal. However, more research is needed to confirm this. Another review suggests that a soy-rich diet can help reduce total and LDL (bad) cholesterol levels by 2-3%. They can also increase HDL (good) cholesterol by 3% and reduce triglyceride levels by about 4%. Currently, people with existing risk factors for heart disease, such as high cholesterol, obesity or type 2 diabetes, appear to be among those who benefit most from a diet rich in soy. In addition, minimally processed soy foods, such as soy, tofu, tempeh, and edamame, appear to improve cholesterol levels more than processed soy products and supplements.
It can help protect heart health
A diet rich in legumes, including soy, can reduce the risk of heart disease. Soy isoflavones appear to be able to help reduce inflammation in blood vessels and improve their elasticity – two factors believed to protect your heart health. A recent review further linked a soy-rich diet with a 20% and 16% lower risk of stroke and heart disease, respectively. Additional research suggests that a diet rich in soy foods can reduce the risk of dying from heart disease by up to 15%.
It can lower blood pressure
Soy and foods made of it are mostly rich in arginine, an amino acid that is believed to help regulate blood pressure levels. Soy is also rich in isoflavones, another compound believed to offer the benefits of lowering blood pressure. One study found that eating 1/2 cup (43 grams) of soybeans daily reduced diastolic blood pressure (the lowest number of blood pressure readings) by about 8% in some, but not all, women. Other studies have linked a daily intake of 65-153 mg of soy isoflavones with a reduction in blood pressure of 3-6 mm Hg in people with high blood pressure. However, it is not clear whether these small benefits of lowering blood pressure apply to people with normal and elevated blood pressure levels. Some studies suggest that both may benefit, while others suggest that only people with high blood pressure could experience this effect. It is clear that more research is needed on this topic, but for now, the effects of soy on lowering blood pressure, if any, seem to be very small.
It can lower blood sugar
One review involving 17 randomized controlled studies – the gold standard in the study – suggests that soy isoflavones may do little to lower blood sugar and insulin levels in menopausal women. Soy isoflavones can also help reduce insulin resistance, a condition in which cells no longer respond normally to insulin. Over time, insulin resistance can result in high blood sugar levels and lead to type 2 diabetes. In addition, there is some evidence that soy protein supplements may help slightly lower blood sugar and insulin levels in people with type 2 diabetes or metabolic syndrome.
Metabolic syndrome refers to a set of conditions, including high blood sugar, cholesterol levels, blood pressure and stomach fat, which together increase a person’s risk of type 2 diabetes, heart disease and stroke. However, these results are not unanimous, and several studies have failed to find a strong link between soy foods and blood sugar control in healthy people and those with type 2 diabetes. Therefore, more research is needed before firm conclusions can be drawn.
It can improve fertility
Some research suggests that women who are on a soy-rich diet may benefit from improved fertility. In one study, women with high soy isoflavones intake were 1.3-1.8 times more likely to give birth after fertility treatment than those with lower soy isoflavone intake. However, men may not experience the same benefits to increase fertility. Another study found that soy foods provide some protection against the effects of bisphenol A (BPA), a compound found in some plastics that are believed to reduce fertility. However, these findings in favor of fertility benefits are not universal. For example, one review suggests that ingesting 100 mg of soy isoflavones daily may reduce ovarian function and reproductive hormone levels – two important fertility factors.
Moreover, another review suggests that women who consume more than 40 mg of soy isoflavones per day may be 13% more likely to have fertility problems than those with an intake of less than 10 mg per day. However, most studies to date have reported that a diet containing 10-25 mg – and perhaps up to 50 mg of soy isoflavones per day – as part of a varied diet does not appear to have harmful effects on ovulation or fertility. These amounts of soy isoflavones are equivalent to about 1-4 servings of soy food per day.
It can reduce the symptoms of menopause
Soy is rich in isoflavones, a group of compounds also called phytoestrogens or plant estrogens, because of their ability to bind to estrogen receptors in the body. During menopause, a woman’s estrogen levels naturally decrease, resulting in unpleasant symptoms such as fatigue, vaginal dryness and hot flashes. By binding to estrogen receptors in the body, soy isoflavones are believed to slightly reduce the severity of these symptoms. For example, research suggests that soy isoflavones may help reduce the frequency and intensity of hot flashes. Soy isoflavones appear to help relieve fatigue, joint pain, depression, irritability, anxiety, and vaginal dryness during menopause and / or the years that precede it. However, not all studies show the same benefits. Therefore, more research is needed before drawing firm conclusions.
It can improve bone health
Low estrogen levels during menopause can cause calcium to leach out of the bones. Bone loss can lead to the development of weak and brittle bones in postmenopausal women, a condition known as osteoporosis. Some evidence suggests that intake of 40-110 mg of soy isoflavones daily may reduce bone loss and improve bone health markers in menopausal women. However, more research is needed to confirm these findings. To put this into perspective, this would be equivalent to eating about 140-440 grams of tofu or 1/3 cup (35-100 grams) of cooked soy every day.
It can reduce the risk of breast cancer
A diet rich in soy is also associated with a lower risk of certain cancers. For example, a recent review of 12 studies suggests that women with high soy intake before being diagnosed with cancer may have a 16% lower risk of dying from the condition, compared to those with the lowest intake. High soy intake before and after diagnosis can also reduce the risk of recurrence of breast cancer in postmenopausal women by up to 28%. However, this study suggests that premenopausal women may not experience the same benefits. On the other hand, another study suggests that both pre- and post-menopausal women who eat soy-rich diets may benefit from a 27% lower risk of cancer. However, the protective benefits of soy were observed only in Asian women, while Western women seemed to have little benefit. Based on these studies, some women who eat a soy-rich diet may benefit from a lower risk of breast cancer. However, more studies are needed to determine which women can benefit the most.
It can reduce the risk of other types of cancer
A diet rich in soy can also help reduce the risk of other types of cancer. For example, studies suggest that high intake of soy isoflavones may reduce the risk of endometrial cancer by about 19%. In addition, some studies link a diet rich in soy with a 7% lower risk of digestive tract cancer and an 8-12% lower risk of colon and colon cancer, especially in women. On the other hand, men who eat a soy-rich diet may benefit from a lower risk of prostate cancer. Finally, a recent review of 23 studies linked a diet rich in soy foods to a 12% lower risk of dying from cancer, especially stomach, colon and lung cancer. A diet rich in soy can improve heart health and reduce blood pressure, blood sugar and cholesterol levels. They can also improve fertility, reduce menopausal symptoms and protect against certain cancers. However, more research is needed.
Why are some people worried about soy?
Soy and the food obtained from it have been part of the human diet for centuries. However, some people are worried about including soy in their diet due to the following areas of concern: Effects imitating estrogen. Soy isoflavones are thought to mimic the female reproductive hormone estrogen. Although structurally similar to this hormone, soy isoflavones have a weaker and slightly different effect than estrogen. Risk of cancer. Some believe that soy isoflavones may increase the risk of breast or endometrial cancer. However, most studies do not reveal a negative effect. In some cases, they may even offer some protection against certain cancers. Thyroid function. Test tubes and animal studies show that some compounds found in soy can reduce thyroid function. However, studies in humans reveal little or no negative effects, especially in people with healthy thyroid function. Feminizing effects in men. Some worry that soy isoflavones can reduce the production of the male hormone testosterone. However, studies on humans find a weak link between the two.
Danger to babies. Some fear that soy formula may adversely affect the development of the brain, reproductive system, thyroid gland or immune system. However, studies do not usually notice any long-term negative effects of soy formula in healthy, full-term babies. GMO. Soy is often genetically modified (GMO). GMO soybeans may contain fewer nutrients and more herbicide residues than conventional or organic soybeans. More research is needed on the long-term health effects of GMO soybeans. Antinutrients. Soy contains compounds that can reduce the body’s ability to absorb the vitamins and minerals it contains. Soaking, sprouting, fermentation and cooking are ways to reduce these levels of antinutrients in soy. Digestive problems. Animal studies suggest that antinutrients in soy may reduce intestinal barrier function, which can lead to inflammation and digestive problems. However, more human testing is needed to confirm this. Keep in mind that while these concerns are common, few are supported by sound science. Moreover, when negative effects were observed, they often accompanied the consumption of very large amounts of soy.
For example, men who reported having feminizing effects from consuming soy were up to 9 times higher than the average intake of men on soy-rich diets. While this is possible, it would be difficult for most people to eat so much soy every day. The above concerns are often raised when it comes to soybeans. In general, few are supported by strong science, and more research is needed to confirm the rest. Not all soy-based foods are the same It is worth noting that not all soy foods are equally nutritious or useful. In general, the less processed soy is, the more vitamins, minerals and useful compounds it can contain. On the other hand, the more processed the soy, the more salt, sugar, fat and unnecessary additives.
Therefore, minimally processed soy foods, such as soy, tofu, tempeh, edamame, and unsweetened soy milk and yogurt, are considered superior to soy-based protein powders, fake meat, energy bars, or sweetened soy milk and yogurt. Minimally processed soy foods can also offer benefits from those associated with their nutrient content. For example, they appear to be more effective in lowering blood sugar or cholesterol levels than processed foods or soy-based supplements. In addition, fermented soy foods, such as soy sauce, tempeh, miso, are often considered more useful than unfermented soy products. This is because fermentation helps reduce some of the antinutrients that are naturally found in soy foods. This can help improve your body’s ability to absorb the nutrients found in soy. Cooking, sprouting and soaking are additional preparation techniques that can help reduce the content of antinutrients in soy foods and improve their digestibility. Minimally processed soy foods, such as soy, tofu, tempeh, edamame, and unsweetened soy milk and yogurt, are considered superior to highly processed ones. Fermented soy foods can offer additional benefits.
Soy is rich in nutrients and useful plant compounds. A diet rich in minimally processed soy foods can offer a variety of health benefits, including improved heart health, fewer menopausal symptoms, and a lower risk of certain cancers. However, some worry about the potential disadvantages of soy, including its GMO content, possible estrogen-like effects and long-term effects on growth, digestion, puberty, thyroid health and the risk of breast cancer. Currently, several strong concerns are supported by strong science. However, more research is needed. Those who want to include soy in their diet would benefit from picking minimally processed foods from highly processed ones. If you are a fan of soy in the application, we offer you various meals that you can prepare yourself and enjoy its benefits.