You have probably heard all sorts of stories about soy , right? Some say that soy is very good, while others say that soy is not good for the body. So what is the real truth about soy? This must have been a big question for you too. In fact, there is a lot of confusion among people because there are different opinions about this. Today, let's talk about soy in detail.
Why is there so much talk, and sometimes even fear, about soy?
Well, to be honest, soy has had a bit of a bad reputation for a while. But science has now proven that soy is a safe, healthy food in most cases. So why all the fuss?
This is because soy, especially in places like North America, has a somewhat complicated health history. Decades of research have yielded conflicting information about soy. Different health organizations have issued different recommendations about whether soy is good, bad, or safe. So it's no wonder that people are confused.
"I understand why people are sometimes concerned about soy, because there's so much conflicting information and so little solid research. It's all very difficult for consumers to understand," says registered dietitian Beth Czerwony, RD, LD.
Let's see what she has to say about it, the pros and cons of eating soy, and the answers to your biggest questions.
Does soy really affect hormones?
This is a question that many people ask. A type of phytonutrient found in soy is called isoflavones. These isoflavones are a type of phytoestrogen. Simply put, they act like the hormone estrogen in the body. So for a long time, people were afraid that eating soy would increase their estrogen levels, disrupt hormones, affect fertility, and cause breast cancer.
However, recent research has shown that the isoflavones in soy do act like estrogen in the body, but in a very weak way . This means that they are not as powerful as previously thought. On the other hand, soy is sometimes recommended as part of a diet plan for women going through menopause.
"Another interesting thing is that these phytoestrogens can also increase the effectiveness of chemotherapy drugs and radiation used in cancer treatment . So if you are undergoing cancer treatment, it is worth asking your doctor about adding soy to your diet," explains Ms. Cervoni.
Is there a link between soy and breast cancer?
Many people are concerned that soy may contribute to breast cancer. But research has consistently shown that soy-containing foods do not increase your risk of cancer. So why do people think this? It also relates to the phytoestrogens we mentioned earlier. That is, the fear that eating soy increases estrogen in the body, which can lead to breast cancer.
But, again, that has been proven to be untrue.
"There's been a lot of research and concern for years about how soy affects hormones, fertility, and cancer. But there's no link between soy products and breast cancer , " says Cervoni. Considering all the research on soy, the American Cancer Society says the benefits of eating soy far outweigh any potential risks.
In fact, some studies show that women who eat soy from a young age, especially those who follow an Asian diet, have a lower risk of breast cancer. Researchers suspect that the fermentation process may also play a role.
"In Western countries, we eat things like edamame, soy milk, and a little bit of tofu. But Eastern diets tend to be more about fermented soy, like miso and soy sauce. However, if you're worried about breast cancer, soy won't help or hurt it," she shares.
How does soy affect cholesterol?
You've probably heard that soy lowers bad cholesterol . You've also heard that it doesn't have any effect. All of this is due to the back and forth recommendations about whether soy is good for cardiovascular health or not.
In 2000, the U.S. Food and Drug Administration (FDA) approved claims that soy protein reduces the risk of coronary heart disease. Based on that, the American Heart Association (AHA) encouraged the inclusion of soy protein in a diet low in saturated fat and cholesterol. However, a few years later, the AHA changed its position and stated that the cardiovascular benefits of soy isoflavones were "minimal or nonexistent."
This is still a topic of research. A large study conducted in 2020 found that people who ate tofu at least once a week had an 18% lower risk of developing heart disease than those who rarely ate tofu.
In other words, whether soy is good for your cholesterol or not is still up for debate. But at least keep this in mind: No one is saying that soy is bad for your cholesterol.
So what are the real health benefits of soy?
While discussing the potential concerns about soy, it's important to remember that soy has many proven health benefits.
Healthy Fats
Most of the fat in soybeans is unsaturated fat, the "good" kind of fat. These provide various health benefits.
What about the "bad" kind of fat? They're called saturated fat. Soybeans contain very little of these. Animal proteins like beef are often high in this saturated fat.
Imagine, the amount of saturated fat in a serving of beef is 90% more than the amount in a serving of tofu!
High in Protein
Although soy does not contain as much protein as animal products, it is a great choice as a plant-based protein source:
- Tempeh (1 cup): 31 grams
- Soybeans (boiled, 1 cup): 29 grams
- Edamame (1 cup): 17 grams
- Tofu (1/4 of a block): 9 grams
"If you don't want to eat too much red meat, or if you just want to stay away from animal products in general, it's great to include soy as part of a well-balanced diet," suggests Ms. Cervoni.
Soy is also used to make some protein powders. This is a good alternative to whey protein for those who are lactose intolerant or follow a vegetarian or vegan diet.
A food full of fiber
Adding soy foods to your diet is a great way to increase your fiber intake. A serving of cooked soybeans contains 6 grams of fiber. This includes both soluble and insoluble fiber.
"Fiber helps keep your digestive system healthy and keeps you feeling fuller for longer," explains Cervoni. But there's one important thing to note: Tofu is very low in fiber, as is sometimes the case with soy milk. To get the full benefit of fiber, you'll need to look to whole soy foods like soybeans and edamame.
Lots of Vitamins and Nutrients
Soy foods are a great source of vitamins, minerals, and antioxidants. Here are a few examples:
- B vitamins
- Iron
- Zinc
Additionally, many soy-based products are fortified with vitamin B12, calcium, and vitamin D. These help vegetarians get essential nutrients.
An Easy Replacement for Dairy
If you have lactose intolerance, follow a vegan diet, or simply want to reduce your dairy intake, soy is a valuable substitute.
"It doesn't have as much protein as cow's milk, but it's a good alternative," says Ms. Cervoni.
There are soy-based milk substitutes for just about everything made with milk, including milk, cheese, yogurt, and ice cream.
Aren't there any disadvantages to soy then?
Ms. Cervoni points out a few things to keep in mind when adding soy and soy-based products to your diet:
- Low protein: "Anytime you eliminate animal products from your diet, be sure to add good, plant-based protein sources instead," she recommends.
- Can be high in sugar: Not all soy products contain added sugar, but some do. For example, when you buy soy milk, choose the plain variety instead of the flavored variety.
- Prices may increase: Although they are now cheaper than in the past, soy-based products may still be slightly more expensive than dairy-based products.
- May interact with thyroid medication: If you are being treated for thyroid issues, talk to your doctor about how much soy is appropriate for you.
What are the best ways to add soy to your diet?
Ready to add soy to your diet? Here's where you can find it:
- Tofu (sometimes called bean curd)
- Tempeh
- Edamame (unripe green soybeans)
- Miso
- Soy milk
- Soy sauce `(Soy sauce)`
- Whole soybeans
If you're not sure where to start, we can help you with that too. Ms. Cervoni also shares some delicious recipes that include soy products. There's even a delicious tofu dessert! For example, you can make things like a hummus made with edamame, or a vegetable curry made with tofu.
So, what should we think about in the end? (Take-Home Message)
Okay, so, after all this talk, what should we finally think about soy?
Simply put, soy is a safe and healthy food for most people. It has many nutritional benefits. Especially if you prefer a plant-based diet, soy is a great choice.
But remember these things:
- Choose whole soy foods: Things like tofu, edamame, and tempeh are better than highly processed soy products.
- Watch out for sugar: When buying things like soy milk, choose ones that don't have added sugar.
- Consider your health: If you have any specific health conditions (e.g. thyroid problems), it's best to talk to a doctor before adding soy to your diet.
- Like everything, soy is best eaten in moderation: too much of anything is not good. Include soy as part of a balanced diet.
So, has your fear of soy eased a bit? I hope this information has been helpful to you. The most important thing is to always be informed and seek medical advice when making decisions about your diet.
` Soy, soybeans, healthy food, protein, fiber, phytoestrogens, cholesterol, nutrition
💬 අදහස් (0)
තවමත් කිසිදු අදහසක් පළ කර නොමැත. ඔබේ අදහස පළමු වරට මෙහි එක් කරන්න.
ඔබේ අදහස එක් කරන්න