If you’ve considered switching to more plant-based dietwhether for environmental or health reasons, you’ll find that many meals include some form of soy. From tofu and tempeh to soy protein isolate found in fake meats, there are many types of soy available.
Despite soy’s ubiquity, there are many rumors about whether it’s good for you. For answers, luck talk to experts; here’s what you need to know.
What is soy?
Soy products are derived from the soybean plant, a member of the legume family; you may know its seeds as the popular food edamame. The US is the world’s largest soybean producer, he said Department of Agriculture.
It is undoubtedly one of the most important crops, providing protein for animals and humans, in addition to being processed into biofuels, vegetable oil and other food products.
Some common soy products 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 mainly from two studies published this year 1987 and 1998says the registered dietitian Lauren McNeillexpert in plant-based nutrition. The researchers were investigating how mice consumed raw soybeans affected hormone levels and health outcomes. They found that soy increased the risk of cancer in mice and stimulated breast growth.
Soy contains phytoestrogens, which means it has a chemical structure similar to estrogen and can mimic and increase the activity of estrogen in the body. This left people concerned that phytoestrogens, like those found in soy, would increase the risk of breast cancer, since estrogen activity can act as a catalyst for cancer growth.
Other concerns about soy were how it might be inhibit thyroid function based on animal and test studies.
But those studies are fundamentally flawed, McNeill says.
“Soy by itself is not what mice generally eat … it’s not good research to translate that into humans,” McNeill said. luck. In fact, there is evidence showing the overall benefits of soy for human health.
@tastingtothrive_rd Is the answer to @chubaga bad for you? #veganodietist #soymyths #vegansoymyths ♬ original sound – Plant Based Dietitian | Lauren
Recent studies and reviews of studies have dismissed concerns that soy is harmful to health. Studies have found that soy has no significant effect thyroid function-he believed that this relationship is still being investigated. A 2010 exam He also tested the effect of soy on male reproductive hormones. 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 increased risk of cancer and increased cancer recurrence,” says Dr. Neil Iyengar, a breast medical oncologist. Memorial Sloan Kettering Cancer Center in New York
Potential health benefits of soy
“Incorporating soy into your diet has many benefits,” says McNeill.
In fact, several studies have indicated that eating soy not only reduces the risk of cancer, but can also do so in a broad way improving 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 finds generally beneficial for his patients. health and longevity benefits coming from a pre-plant diet.
“The good thing about soy is that it’s a rich source of nutrients…I certainly wouldn’t tell people to avoid soy,” he says. “In fact, I would tell people to include soy as part of a healthy cancer-fighting diet.”
A 2009 exam Among 5,042 female breast cancer survivors in China—women aged 20 to 75 diagnosed between March 2002 and April 2006—they found that those with a higher soy diet had a significantly lower risk of death and cancer recurrence. Meanwhile, for men, soy consumption appears to help reduce the risk of prostate cancer, according to one. 2018 exam.
Meanwhile, a 2019 revision explains that phytoestrogens—found in soy—have been linked to a variety of benefits, including cardiovascular and cognitive function, skin health, weight loss, and reduced menopausal symptoms.
Other benefits of soy include:
- Lowering total cholesterol
- Reduce high blood pressure
- Lowering blood sugar levels
- Suppressing hunger
- 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—common in protein powders and vegan meat alternatives—and soybean oil, which is found in many processed foods and used as 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 found in soy.
Here are some soy foods to include in your diet:
- tofu
- Edamame (including dried crispy edamame skewers)
- tempeh
- i am milk
McNeill’s favorite way to prepare tofu is to toss it with olive oil, garlic powder, salt, paprika and nutritional yeast, then pop it in the air fryer or oven to add to stir-fries, salads and wraps. He is also a fan of steaming edamame and seasoning it with salt.
“The less processed the better,” says Iyengar.
Iyengar recommends one to two servings of soy per day to see the health benefits seen in many studies. This recommendation does not mean that consuming more than that is bad, however. Because foods like tofu and edamame are high in protein and fiber, you’re likely to fill up fairly easily on soy, and eating more than a serving or two means you won’t have room for other nutrient-dense foods.
“You can eat soy every day if you want,” says Iyengar.
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