Soy has become a bit controversial overtime. Some people say it’s good for health and others say it’s bad. So which is it? Well, it depends what kind of soy you’re talking about. Whole soy foods are very good for you. Soy isolates are not.
According to Cleveland Clinic, soy foods are made from soybeans. Soybeans are a great source of protein, especially for vegetarians. Like many plant foods, soy foods are cholesterol-free and low in saturated fat. In addition, research has shown that more plant protein in the diet benefits cardiovascular health. Animal protein is quite the opposite. Eating soy foods can also supply you with fiber, which benefits the gut and digestion.
Soy has long been a part of Asian diets, as early as 9000 B.C. The International Food Information Council Foundation provides that it began to enter American diets in the 1960s. Soy became linked to reduced risk of coronary heart disease and beneficial for overall health due to the nutrients it contains.
The controversy about soy came about with the misconception that soy increases the risk of breast cancer. However, there is more evident research concluding the opposite. Now, consuming soy has even been shown to actually lower cancer risk.
Nutritional Profile
Soy contains polyunsaturated fats, B-vitamins, iron, zinc, and many antioxidant phytochemicals!
Polyunsaturated fats help lower the bad LDL cholesterol that can clog arteries. If you LDL cholesterol is low, so will be your risk of heart disease. Omega-3 and omega-6 fatty acids are types of polyunsaturated fats. These are essential for brain function and cell growth. Omega-3 fats reduce fat in the blood, slow plaque buildup, and lower blood pressure. Omega-6 fats help control blood sugar and blood pressure. Though, don’t eat too many of them. Total fat shouldn’t exceed 30 percent of your daily caloric intake.
B vitamins aid in metabolism, helping your body get or make energy from food. They also help form red blood cells. A lack of B vitamins can cause certain diseases. They keep skin, eyes, and the nervous system healthy!
Iron is a mineral the body needs to make a protein in red blood cells called hemoglobin. It also makes myoglobin, a protein that oxygenates muscles, and certain hormones. Zinc is another mineral in soy. It helps the immune system and is needed to make proteins, DNA, and genetic material in cells. Zinc could help heal wounds and is needed for proper taste and smell.
Soy also contains phytoestrogens, isoflavones, genistein, saponins, beta-sitosterol, and daidzein.
Geinstein may benefit heart health because it maintains normal elasticity of the arteries to prevent hypertension. It can also reduce levels of certain cancer markers and reduce oxidative damage. Geinstein can also help maintain mineral bone density, benefiting bone health. It may play a neuroprotective role against Alzheimer’s disease.
The Journal of Medicinal Food explains that saponins can affect the immune system in ways that help protect against cancers and can lower blood glucose response. A diet high in saponins might also inhibit platelet aggregation, treat hypercalciuria, and cure acute lead poisoning.
Beta-sitosterol can reduce cholesterol levels in the blood and has been used to treat benign prostatic hyperplasia and high cholesterol. Daidzein has anticarcinogenic, antiatherogenic, and anti-osteroporotic properties. In studies, daidzein was shown to inhibit tumors and cancer growth and prevent bone loss.
Benefits
According to the Physicians Committee for Responsible Medicine, research has shown that women who consume soy and soy isoflavones are less likely to develop breast cancer and less risk of dying from cancer even if diagnosed with breast cancer. Soy foods may also reduce the risk of colon, lung, endometrial, ovarian, and prostate cancers.
In addition, soy could reduce the risk of fibroids (knots of muscle tissues beneath the uterine lining) and increase iodine in the body (needed to make thyroid hormones). Soy consumption has also been associated with less inflammation. Inflammation is linked to many diseases.
Dr. Michael Greger, MD, FACLM, says soy phytoestrogens can block the production of estrogens. Low estrogen levels lower breast cancer and endometrial cancer risk.
However, some people are allergic to soy. These people should not consume soy, obviously. In addition, too much soy may neutralize its benefits. Don’t eat more than three to five servings a day.
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