Evidence also suggests the consumption of soy and soy foods is beneficial for peri-menopausal and postmenopausal women and is linked to fewer and reduced severity of hot flushes. More research is needed, but the evidence so far suggests that it is wise to include whole soy or soy foods in your daily diet.
See your doctor or dietitian for further guidance. Soy is a high-quality protein. It is one of the few known plant foods the other is amaranth seed and to a lesser degree, quinoa to contain all the essential amino acids, like those found in meat. The soybean is:. Foods made from soybeans can be divided into unfermented and fermented foods. Unfermented foods include — tofu, soymilk, edamame, soy nuts and sprouts, while fermented soy products include — miso, tempeh, natto and soy sauce.
Some soy products are sources of calcium and iron — such as tofu or tempeh made with a calcium coagulant and calcium-fortified soy drinks. This includes tofu sausages and burgers, soy breads, soy pasta and soymilk yoghurts and cheeses.
It also includes products that contain soy or soy-based ingredients such as — lecithin additive which can be found in some chocolate and baked goods. Given the right conditions, these compounds copy the action of the female hormone oestrogen but are much less powerful — about 1, times less. There are many types of phytoestrogens, one example being isoflavones. Isoflavones are very strong antioxidants and can mimic the effects of oestrogen, but their full physiological effects are still being investigated.
Soybeans are the most common source of isoflavones in food. However, the amount of isoflavones varies with the type of soy food, preparation method and brand. Some of the richest sources of isoflavones are soy flour and soy nuts. Having a diet rich in soy foods is linked with a lower risk of cardiovascular disease , including stroke and coronary heart disease. Oestrogen may protect women against heart disease during their reproductive years, but rates of heart disease increase after menopause.
Soybeans have been shown to lower total cholesterol and LDL cholesterol levels, both known risk factors of heart disease.
An analysis of clinical trials suggests 14g to 50g of soy protein can significantly reduce total blood cholesterol levels, LDL bad cholesterol levels and triglycerides, while moderately increasing HDL good cholesterol levels. Whole soy products such as soymilk, soybeans and soy nuts have a greater effect on improving cholesterol levels than processed soy products. It is not known how this happens — it could be phytoestrogens or soy proteins working alone or together.
Another reason could be, the amount of animal protein in the diet including saturated fat and cholesterol within the animal protein may be reduced and indirectly improve our blood cholesterol levels. Therefore, more research is needed before drawing solid conclusions The resulting bone loss may cause postmenopausal women to develop weak and brittle bones, a condition known as osteoporosis.
Some evidence suggests that intakes of 40— mg of soy isoflavones per day may reduce bone loss and improve markers of bone health in menopausal women. However, more research is needed to confirm these findings 37 , To put this into perspective, this would be the equivalent of eating around 5— However, this study suggests that premenopausal women may not experience the same benefit However, the protective benefits of soy were only observed in Asian women, while Western women appeared to experience little benefit Based on these studies, a proportion of women eating soy-rich diets may benefit from a lower risk of breast cancer.
Still, more studies are needed to determine which women may benefit the most. Soy-rich diets may also help lower the risk of other types of cancer. On the other hand, men eating soy-rich diets may benefit from a lower risk of prostate cancer Soy-rich diets may improve heart health and lower blood pressure, blood sugar, and cholesterol levels.
They may also improve fertility, reduce symptoms of menopause, and protect against certain cancers. However, more research is needed. Soybeans and foods derived from them have been part of the human diet for centuries. Nevertheless, some people worry about including soy in their diet due to the following areas of concern:. Keep in mind that while these concerns are common, few of them are supported by sound science.
Moreover, when negative effects have been observed, they often followed the consumption of very large amounts of soy. For instance, men who reported experiencing feminizing effects from soy consumed amounts up to 9 times larger than the average intake of men with soy-rich diets.
Although possible, it would be difficult for most people to eat that much soy each day The concerns above are commonly cited when it comes to soy. Generally, few are supported by strong science, and more research is needed to confirm the remaining.
Generally, the less processed a soy food is, the more vitamins, minerals, and beneficial compounds it may contain. On the other hand, the more processed a soy food is, the more salt, sugar, fat, and unnecessary additives and fillers it likely contains. Minimally processed soy foods may also offer benefits beyond those associated with their nutrient content.
But there are few long-term studies of adults who were fed soy formula as babies, so there may be risks and benefits that are not yet fully understood One study of women who were fed soy formula as infants found that this group had somewhat longer and more painful periods than people who were fed cow's milk formula Soy is increasingly difficult to avoid in the American diet, particularly if you eat any processed food It is frequently used as a filler in meat products 2.
At the end of the day, eating too much of anything, even if it is nutritionally good for you, can have negative effects. Are vaginal fluids really all that different? In this article, we explain how to identify vaginal discharge, arousal fluid, and cervical fluid. Science is evolving each day on how coronavirus affects pregnancy, lactation, and postpartum.
When you subscribe to Clue Plus, you don't only get new features: you also fund important research, support data privacy, Clue Birth Control. Close main menu Homepage Encyclopedia. Menstrual Cycle. Birth Control. About Clue. In general, replacing animal foods with plant foods like soy lowers saturated fat intake and ups fiber intake, both of which are help your heart. In other words, swapping that steak out for tofu or tempeh is a heart-smart move.
But having steak followed by a bowl of soy ice cream for dessert is not a heart-protective move. But if you have an underactive thyroid, you might want to watch how much soy you eat. The evidence is still far from conclusive, but experts still advise to wait at least four hours after consuming soy to take your thyroid medicine.
Soy frankenfoods like meat analogs, soy bars, soy yogurts, or protein powders usually only contain soy protein isolates, rather than nutrition from the whole soybean.
As for how often you should eat soy? As with all foods, moderation is the way to go. Generally, three to five servings of minimally processed soy foods per week are perfectly fine, Bhatia says. Product Reviews. Home Ideas. United States. Type keyword s to search. Today's Top Stories.
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