If you have been thinking of moving somewhere else plant-based dietWhether for environmental or health reasons, you’ll find that a lot of meals contain some type of soy. From tofu and tempeh to the soy protein isolate found in mock meat, there are many different forms of soy.
Despite the popularity of soy, there are still a lot of rumors circulating about whether it is good for you or not. To get the answer, Luck spoke to the experts—here’s what you need to know.
What are soybeans?
Soy products come from the soybean plant, a member of the legume family—you may recognize its seeds as the popular food edamame. According to this organization’s report, the US is the largest soybean growing country in the world. Department of Agriculture.
It is arguably one of the most important crops, providing protein for animals and humans, and is also processed into biofuels, vegetable oils and other food products.
Some common soy food products include: tofu, edamame, tempeh, miso, soy milk, soy sauce, soy protein isolate, soybean oil, and textured vegetable protein.
Is soy bad for you?
Concerns about soybeans mainly stem from the two studies published above 1987 And 1998says registered dietitian Lauren McNeillwho specializes in plant-based nutrition. Researchers are investigating how raw soybeans consumed by mice affect their hormone levels and health outcomes. They found that soy increased cancer risk in mice and stimulated breast development.
Soybeans contain phytoestrogens, meaning they have a chemical structure similar to estrogen and have the ability to mimic and increase the activity of estrogen in the body. That has people concerned that phytoestrogens, like those found in soy, will put you at increased risk of breast cancer, because the action of estrogen can act as a catalyst for cancer development. letters.
Other concerns about soybeans include its potency Inhibits thyroid function Based on animal and test-tube studies.
But those studies are fundamentally flawed, McNeill said.
“Soybeans are not something mice eat in general…this is not a good study to apply to humans,” McNeill said Luck. There is actually evidence pointing to the overall benefits of soy for human health.
@tastingtothrive_rd Reply @chubaga Is soybeans bad for you? #vegetarian expert #legendary soybeans #vegetarian ♬ original audio – Plant Nutritionist | Lauren
Several recent studies and reviews have shed light on concerns about soy being bad for your health. Research has found that soy has no significant impact thyroid function—think that relationship is still under investigation. ONE research in 2010 also tested how soy affects male reproductive hormones. They found that soy had no effect on testosterone or other sex hormones in men.
“We now have very clear data in humans showing no association between soy consumption,” said Dr. Neil Iyengar, a breast oncologist at American Cancer Hospital. with increased risk of cancer and increased likelihood of cancer recurrence. Memorial Sloan Kettering Cancer Center in New York.
Potential health benefits of soybeans
“There are many benefits to including soybeans [your] diet,” McNeill said.
In fact, some research have shown that eating soy not only helps reduce the risk of cancer but also in general improve health outcomes.
Soy foods such as tofu, edamame and tempeh are high in them fiber, proteinvitamins and minerals, with the added benefit of being plant-based, which Iyengar considers beneficial for his patients because of the overall effects Health and longevity benefits comes from a plant-based diet.
“The good thing about soy is that it is a rich source of nutrients… I certainly wouldn’t advise people to stay away from soy,” he said. “In fact, I would advise people to incorporate soy as part of a healthy diet to fight cancer.”
ONE research in 2009 Among 5,042 Chinese breast cancer survivors – women aged 20 to 75 years diagnosed between March 2002 and April 2006 – found that those with diets higher in soy have a significantly lower risk of death and cancer recurrence. Meanwhile, for men, soy consumption also appears to help reduce the risk of prostate cancer. 2018 research.
Meanwhile, one Reviewed in 2019 explains that phytoestrogens – found in soy – are linked to a number of benefits, including cardiovascular and cognitive function, skin health, supporting weight loss and minimizing menopausal symptoms.
Other benefits of soybeans include:
- Reduce total cholesterol
- Reduce blood pressure
- Reduce fasting blood sugar levels
- Suppress appetite
- Minimize skin aging
The best way to consume soybeans
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 substitutes—and soybean oil, found in many processed food products and used as cooking oil in many restaurants. It’s best to stick to minimally processed soy foods to maximize the benefits from the protein, fiber, and other nutrients found in soybeans.
Here are some soy foods to incorporate into your diet:
- Tofu
- Edamame (including crispy dried 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 toss it in the air fryer or oven to add to stir-fries, salads and dishes. coil. She’s also a fan of steaming edamame beans and seasoning them with salt.
“The less processing, the better,” says Iyengar.
Iyengar recommends eating one to two servings of soybeans per day to see the health benefits observed in many studies. However, that recommendation doesn’t mean consuming more than that is bad. He says because foods like tofu and edamame are rich in protein and fiber, you’ll likely easily fill up from soy—and eating more than one to two servings means you won’t have room for more. Other nutrient-rich foods.
“You can eat soybeans every day if you want,” Iyengar says.
More information about food and nutrition:
