The health benefits of soy

1. Source of protective antioxidants

Soy beans contain natural compounds called isoflavones. These polyphenols are powerful antioxidants and, as such, help minimize the damage known as oxidative stress, caused by molecules called free radicals. It is this oxidative stress that is involved in aging and the onset of chronic diseases. Soy beans are particularly rich in isoflavones and provide other active plant compounds such as saponins.

2. May ease menopausal symptoms

Soy isoflavones (daidzein and genistein) have been the subject of much research and some studies even suggest that some women eating a diet rich in soy may see their risk of breast cancer reduced. This is partly because isoflavones are known as phytoestrogens, meaning they mimic a weak form of the hormone estrogen in the body. Some women find that it helps relieve peri-menopausal symptoms such as low mood and hot flashes.

Genetics, gut microbiota, and environmental factors play important roles in how our bodies respond to certain foods, so we can't yet say whether a diet rich in phytoestrogenic foods is beneficial for all women or No.

3. Source of “complete” vegetable proteins

Soy beans are a useful source of plant protein, providing all nine essential amino acids we need for growth, repair and functions such as immunity. Soy protein digestibility, or our body's ability to use protein, is good, with some studies suggesting it may even be comparable to animal protein.

4. May Contribute to Heart Health

Soy beans also contain compounds called phytosterols. These plant compounds have a structure similar to that of cholesterol and act in the body by inhibiting the absorption of cholesterol. This explains why regular consumption of foods like soy has been linked to reduced cholesterol levels. Studies suggest this includes a reduction in low-density lipoprotein (LDL), the type of cholesterol often called “bad” cholesterol, as well as total cholesterol.

5. May contribute to bone health

Soy foods may be beneficial for middle-aged women because declining estrogen levels after menopause may lead to a greater reduction in bone calcium levels. Some studies suggest that a daily intake of 40 to 110 mg of soy isoflavones can reduce this bone loss and improve bone mineral density. From a practical point of view, this would be equivalent to eating 140-440g of tofu or 35-100g of cooked soybeans every day.

Soy is generally recognized as safe for most people, unless they have a soy allergy, in which case it should be avoided. Soy is also considered a goitrogenic, meaning it interferes with the activity of the thyroid gland. Although in practice this effect is minimal, if you have a thyroid condition you may wish to reduce your intake. Soy products contain oxalate, so people with a history of stones kidney products based on calcium oxalate may choose to avoid overconsumption of soy products. However, studies suggest that soy products containing some oxalate and moderate amounts of phytates may actually be beneficial for kidney stone patients.

Soy consumption has become controversial in recent years, with some animal studies suggesting a link to certain cancers. The European Food Safety Authority has concluded that soy isoflavones do not have adverse effects on the thyroid, breast or uterus of postmenopausal women. Soy contains antinutrients including trypsin inhibitors and phytates, which can prevent the absorption of some of the valuable nutrients contained in the bean. Soaking or fermenting soybeans before cooking can minimize these compounds. This is why choosing traditional soy products, such as tempeh and miso, can provide greater nutritional value.

Before changing your diet, it is advisable to consult your general practitioner or an alternative medicine professional.