Are you also someone who is trying various things to lower cholesterol levels? Then you must have heard that eating soy foods, that is, things like tofu, is good for cholesterol. Some people are used to adding a little soy milk to their oatmeal for breakfast, or eating some edamame as an afternoon snack. So what is the truth in this story? Does eating soy really affect the cholesterol in our body? Let's talk about this in a little more depth.
Does soy really affect cholesterol?
Simply put, yes, it does have some effect. Some medical studies suggest that adding soy protein to your diet can help control cholesterol levels. But the important thing to understand here is that the evidence for this is not very strong. That is, eating soy alone will not solve the cholesterol problem.
But here's the thing. Eating soy has been found to reduce your LDL ("bad") cholesterol levels by about 3% . Now you're probably thinking, "Wow, 3% is a small amount, right?" Yes, it is. It's a very small amount. But for someone who is trying to take advantage of every little thing they can do to lower their cholesterol, even this 3% is worth it.
And soy is not just a food. It contains many other good things.
- It's a good source of protein .
- Rich in fiber .
- It also contains some heart-healthy omega-3 fatty acids (but not the same kind of omega-3s found in fish like salmon and tuna).
- Most importantly, soy contains no cholesterol and is very low in saturated fat, which is harmful to the body.
So, soy is not a magic bullet for lowering cholesterol, but it is wise to include soy as part of your overall diet, especially in place of foods high in animal fat.
So, what should we add to the food?
For best results, you should replace the foods you currently eat that are high in animal fat with soy-based products. This will go a long way in reducing the amount of saturated fat you consume. Here are some changes you can make to your diet.
| What food do you usually eat? | Soy meal that can be substituted |
|---|---|
| Chicken | Tofu - For example, you can make a tofu curry. |
| Ground beef | Soy Meat (Textured Soy Protein) |
| Sausages | Soy sausage (Soy dog) |
| Cow's milk | Soy milk - but check the label and choose a type with added calcium and vitamin D, and low in sugar. |
| Butter | Soy nut butter |
| High-fat cheese | Soy cheese |
| Processed snacks | A cup of boiled edamame |
A few more things you need to know about soy
It is very important to keep these points in mind before adding soy to your diet.
1. Be careful about soy supplements
Some people are tempted to take soy isoflavone supplements, which come in pill form, instead of soy foods. However, these have not been proven to have any benefit for cholesterol. Therefore, it is best to eat whole soy foods , such as tofu, soy milk, and edamame, instead of artificial supplements.
2. The name can be deceiving.
Don't assume that just because the word "soy" appears in the product, it contains soy protein.
- Soy sauce and soybean oil do not contain soy protein.
- Some packaged foods may have "Soya" written on them. That's another word for "Soy."
3. Reading the label is a must!
When you buy a soy product, read the label carefully. Be sure to choose a product that is low in saturated fat , cholesterol , salt , and added sugar . Sometimes, soy products that are considered 'healthy' may contain these things unnecessarily.
How much soy should I eat? Are there any side effects?
If you've never eaten soy before, don't start eating a lot of it all at once. Start slowly . Try substituting soy for animal protein in your diet a few days a week. It's a great way to reduce your saturated fat intake and overall risk of disease.
Remember, the best diet is not one that is heavy on one thing. A balanced diet that includes a variety of fruits, vegetables, nuts, seeds, and beans is the healthiest.
Soy is generally safe to eat in moderation, but some people may experience some discomfort from soy. This is very rare, but it's good to be aware of it.
- Digestive problems: stomach pain, bloating, etc.
- Allergies: Some people may be allergic to soy.
In addition, there is a story among some that "eating too much soy, especially for men, can affect hormones." Since there are various controversial opinions on this, it is difficult to come to a conclusion right away.
Therefore, it's safest and wisest to talk to your doctor about how much soy you should add to your diet and whether it's right for you.
Take-Home Message
- Eating soy can reduce bad cholesterol (LDL) levels by as little as 3%. While that's not a huge effect, it's beneficial for overall health.
- For best results, replace the high-fat animal foods you currently eat, such as chicken, beef, and cheese, with foods like tofu and soy meat.
- When purchasing soy products, read the label and choose those low in added sugar, salt, and saturated fat.
- Consuming whole soy foods (such as tofu, soy milk) is more effective than taking soy supplements.
- If you have any questions about how much soy you should eat or the possible side effects, it's important to talk to your doctor.
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