If you have been thinking about switching to one more plant-based dietWhether for environmental or health reasons, you’ll find that many meals contain some form of soy. From tofu and tempeh to soy protein isolate found in faux meat, there are many different forms of soy.
Although soy is ubiquitous, there are many rumors about whether or not it is good for you. To get answers, Assets We spoke to experts – here’s what you need to know.
What is soy?
Soy products are derived from the soy plant, which is part of the legume family – you may know its seeds as the popular food edamame. Accordingly, the USA is the largest soybean grower in the world Ministry of Agriculture.
It is probably one of the most important crops, providing protein for animals and humans and is also processed into biofuel, vegetable oil and other foods.
Common soy foods include: tofu, edamame, tempeh, miso, soy milk, soy sauce, soy protein isolate, soy oil, and textured vegetable protein.
Is soy bad for you?
Concerns about soy stem primarily from two published studies 1987 And 1998says qualified nutritionist Lauren McNeillwho specializes in plant-based nutrition. Researchers examined how mice’s consumption of raw soybeans affected their hormone levels and health outcomes. They found that soy increased the mice’s risk of cancer and stimulated breast growth.
Soy contains phytoestrogens, meaning it has a similar chemical structure to estrogen and can potentially mimic and increase estrogen activity in the body. This raised concerns that phytoestrogens, such as those found in soy, would increase the risk of breast cancer because estrogen activity can act as a catalyst for cancer growth.
Other concerns about soy included how this could possibly be the case inhibit thyroid function based on animal and test tube studies.
But these studies are fundamentally flawed, says McNeill.
“Soy, by nature, is not what mice generally eat… it’s not a good study to extrapolate to humans,” McNeill says Assets. There is actually evidence pointing to the overall benefits of soy for human health.
@tastingtothrive_rd Reply to @chubaga: Is soy bad for you? #vegandietitian #Soymyths #vegansoymyths ♬ Original sound – Plant Based Nutritionist | Lauren
A number of recent studies and research reports have debunked concerns about soy’s harmful effects on health. Research has shown that soy has no significant effect on this Thyroid function– thought the relationship was still under investigation. A Study 2010 The influence of soy on male reproductive hormones was also tested. They found that soy had no effect on testosterone or other sex hormones in men.
“We now have very clear human data showing that there is no association between soy consumption and an increased risk of cancer and an increase in cancer recurrence,” says Dr. Neil Iyengar, breast cancer oncologist at Memorial Sloan Kettering Cancer Center in New York.
Possible health benefits of soy
“Using soy has many benefits [your] Diet,” says McNeill.
Actually, several studies have pointed out that consuming soy not only helps reduce your risk of cancer, but that it is broadly possible to do so Improve health outcomes.
Soy foods like tofu, edamame, and tempeh are full of them fiber, proteinVitamins and minerals, with the added benefit of being plant-based, which Iyengar sees as beneficial to his patients due to the overall nature Health and longevity benefits that come from a plant-based diet.
“The good thing about soy is that it’s such a rich source of nutrients… I definitely wouldn’t tell people to avoid soy,” he says. “In fact, I would advise people to use soy as part of a healthy, cancer-protecting diet.”
A Study 2009 A study of 5,042 female breast cancer survivors in China – women ages 20 to 75 diagnosed between March 2002 and April 2006 – found that those with diets rich in soy had a significantly lower risk of dying and developing cancer again. Meanwhile, soy consumption also appears to help reduce the risk of prostate cancer in men, a study suggests Study 2018.
Meanwhile a Review 2019 explains that phytoestrogens – found in soy – have been linked to a range of benefits including cardiovascular and cognitive function, skin health, aiding in weight loss and minimizing menopause symptoms.
Other benefits of soy include:
- Lower total cholesterol levels
- Reduced high blood pressure
- Lower fasting blood sugar levels
- Appetite suppression
- Minimizing skin aging
The best way to consume soy
Some forms of soy are more processed than others, such as soy protein isolate or textured vegetable protein – often found in protein powders and vegan meat alternatives – as well as soy oil, which is found in many processed foods and used as a cooking oil in many restaurants. It’s best to stick to minimally processed soy foods to maximize the benefits of protein, fiber and other nutrients in soy.
Here are some soy foods to include in your diet:
- tofu
- Edamame (including dried, crunchy edamame snacks)
- Tempeh
- Soy milk
McNeill’s favorite way to prepare tofu is to toss it in olive oil, garlic powder, salt, paprika and nutritional yeast, then pop it into the air fryer or oven to add to stir-fries, salads and wraps. She also loves steaming edamame and seasoning it with salt.
“The less processing, the better,” says Iyengar.
Iyengar recommends one to two servings of soy per day to see the health benefits observed in numerous studies. However, this recommendation does not mean that consuming more than that is bad. He says because foods like tofu and edamame are so high in protein and fiber, soy is likely to fill you up pretty quickly — and eating more than one or two servings could mean you don’t have room for other nutrient-dense foods.
“If you want, you can eat soy every day,” says Iyengar.
More on the topic of food and nutrition: