However, studies also show that eating soy protein without isoflavones results in only small cholesterol reductions, and isoflavone supplements alone have minimal cholesterol lowering effects. Due to their phytoestrogen content, it is thought soy can reduce menopausal symptoms such as hot flushes. This is based on observations of women in some parts of Asia, who tend to have soy-rich diets and typically fewer hot flushes during menopause than women on meat-rich diets.
The phytoestrogens in soy appear to act like a mild form of hormone replacement therapy HRT. However, compared with traditional HRT, it would take almost a year of regular soy consumption to have similar health benefits. More research is needed, but soybeans may help some women to manage menopausal hot flushes, even if only modestly.
Do not take highly processed soy supplements if you have a high risk of breast cancer, or are a breast cancer survivor. Eating moderate amounts of whole soy foods appears to be healthy.
Generally, around 30 to 50mg of isoflavones is enough to offer health benefits. Examples of the average isoflavone content of some foods include:. Although there has been concern that high consumption of soy for some men and people with thyroid conditions may be risky, research suggests this is not the case. Studies have also shown the use of soy infant formula in healthy, full-term babies does not appear to be harmful.
However, infant soy formula may be harmful to premature babies and is best avoided. Check with your maternal and child health nurse or doctor. Some people do not wish to eat genetically modified GM foods.
Soy products imported from the United States are the main source of GM ingredients in food sold in Australia. Some soybean crops have been genetically modified to be resistant to herbicide, but they are otherwise identical to non-GM soybeans. Genetically modified soy is found in primary soy products such as tofu or soy flour , but it can also be found in a wide range of other foods such as chocolates, potato chips, margarine, mayonnaise, biscuits and bread.
Soy allergy can occur in some people due to a reaction to soy protein causing the immune system to react abnormally. Soy allergies are common in babies and children.
Symptoms include:. Soybeans are widely used in many food products. Lecithin food additive is made from soybeans and is often used in processed foods such as chocolate, baked goods, margarine, sauces, cheese and dairy products.
Not all soy products will cause a reaction. 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.
For instance, they appear more effective at reducing blood sugar or cholesterol levels than processed soy-based foods or supplements 13 , In addition, fermented soy foods, such as soy sauce, tempeh , miso, and natto, are often considered more beneficial than non-fermented soy products.
Cooking, sprouting, and soaking are additional preparation techniques that can help reduce the antinutrient content of soy foods and enhance their digestibility 60 , 61 , 62 , Minimally processed soy foods, such as soybeans, tofu, tempeh, edamame, and unsweetened soy milks and yogurts, are considered superior to highly processed ones.
Fermented soy foods may offer additional benefits. Soybeans are rich in nutrients and beneficial plant compounds. Diets rich in minimally processed soy foods may offer various health benefits, including improved heart health, fewer menopause symptoms, and a lower risk of certain cancers.
Currently, few of these concerns are backed by strong science. Those wishing to include soy in their diet would benefit from picking minimally processed foods over highly processed ones. Tofu is a food made from condensed soy milk.
This is a detailed article about tofu and its health effects, both good and bad. Edamame beans are whole, immature soybeans that are healthy and easy to eat. This article explores the top 8 health benefits of edamame. Findings show that soy consumption may slightly lower the risk for gastrointestinal cancers and have a protective effect in prostate cancer survivors. Eating a high-fiber diet is also tied to lower colon cancer rates, and soy foods like edamame and tempeh both have plenty of roughage.
The only instance in which you may wish to limit soy consumption? If you've previously been diagnosed with estrogen receptor-positive breast cancer, Clarke says. Your doctor may advise that it's best to skip soy altogether if estrogen is at play in this case.
Women undergoing in vitro fertilization who have environmental exposure to BPA are more likely to get pregnant if they also ate soy. Consuming over mg of soy isoflavones the equivalent of 6-ounces uncooked tempeh or 16 cups soy milk daily was linked to reduced ovarian function, found a Journal of Nutrition review. As for soy solving those annoying and disruptive hot flashes that accompany menopause? It might help, but not for everyone.
Among women whose bodies produce the soy metabolite equol, those who ate the most soy experienced significantly fewer hot flashes and night sweats compared to those who ate the least, found one Menopause study. If it helps, you produce equol. Early research suggested that soy could help lower levels of bad cholesterol. 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. Results of recent population studies suggest that soy has either a beneficial or neutral effect on various health conditions. Soy is a nutrient-dense source of protein that can safely be consumed several times a week, and is likely to provide health benefits—especially when eaten as an alternative to red and processed meat.
Heart Disease Soy protein took center stage after research showed that it might lower levels of harmful cholesterol. Hot Flashes Hormone replacement therapy has traditionally been used as an effective treatment for hot flashes and other unpleasant symptoms that accompany menopause, but its long-term use carries concerns of an increased risk of some diseases including breast cancer and stroke. Of all ethnicities, Asian American women tended to have the highest isoflavone intakes at about 6 mg.
The authors noted that American women appeared to benefit from eating smaller amounts of soy. The most frequent sources of soy foods were not whole or minimally processed soy foods, but rather soy sauce, breakfast or diet drinks, tofu, diet bars, and soy protein isolate powder.
The authors concluded that soy isoflavones eaten at levels comparable to those in Asian populations may reduce the risk of cancer recurrence in women receiving tamoxifen therapy and does not appear to interfere with tamoxifen efficacy.
However, the findings need to be confirmed because they were mainly in subgroups and could be due to chance. Prostate Cancer The incidence of prostate cancer is highest in Western countries and lowest in Asian countries, where soy foods are a regular part of the daily diet.
Memory and Cognitive Function Menopause has been linked with changes in mood and memory impairment. Thyroid Soy may interfere with thyroid hormone medication used to treat hypothyroidism.
Meta-analysis of the effects of soy protein intake on serum lipids. New England Journal of Medicine. Code of Federal Regulations. Health claims: Soy protein and risk of coronary heart disease. Soy protein, isoflavones, and cardiovascular health: an American Heart Association Science Advisory for professionals from the Nutrition Committee.
FDA Statement. Statement from Susan Mayne, Ph. October 30, Phytoestrogens for menopausal vasomotor symptoms. Cochrane Database Syst Rev. Quantitative efficacy of soy isoflavones on menopausal hot flashes. British journal of clinical pharmacology. Phytoestrogens for treatment of menopausal symptoms: a systematic review. Kronenberg F, Fugh-Berman A.
Complementary and alternative medicine for menopausal symptoms: a review of randomized, controlled trials. Annals of internal medicine. Nonhormonal therapies for menopausal hot flashes: systematic review and meta-analysis. Meta-analysis of soy intake and breast cancer risk. Journal of the National Cancer Institute. Diet and breast cancer: a review of the prospective observational studies. Linos E, Willett WC. Diet and breast cancer risk reduction.
Journal of the National Comprehensive Cancer Network.
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