The Benefits of Soy
By Amy Foster Magnuson, MS, RD, LD/N

 

You may have heard that choosing vegetarian meals or meatless meals more often than meals with meat may be beneficial to your health. Much research has supported the healthful benefits that vegetarian meals provide, but if you decide to cut back on your animal protein, you may need to consider a plant protein as an alternative. Soy products can be a terrific substitution because like other beans, soybeans are low in fat, saturated fat, cholesterol-free, and high in fiber. Soybeans are also a good source of protein, iron, and some B vitamins. Other health promoting effects they may have include lowering the risk of cancer, heart disease, osteoporosis, easing the symptoms of menopause, and improving blood glucose levels in people with diabetes.

According to the American Institute for Cancer Research, isoflavones - found in soybeans - may slow down the growth and spread of many types of cancer. Many studies show low rates of certain cancers in countries where soy is a regular part of the diet. Soy contains several naturally-occurring compounds that seem to protect against the development of cancer. Increased soy intake in the diet may reduce the risk of endometrial cancer, or cancer of the uterus. In one study, women who ate the highest amounts of phytoestrogen rich foods, such as legumes, tofu and other soy products, tended to have a lower endometrial cancer risk.

Other research indicates that daily use of soyfoods may help protect against heart disease by lowering “bad'” LDL cholesterol without decreasing the “good” HDL levels. High blood cholesterol levels may be a primary contributor to heart disease. Soy protein may reduce high blood cholesterol levels by 10 to 15%. As little as 25 grams of soy protein - one cup of cooked soybeans, tempeh or roasted soy nuts - per day may be enough to lower cholesterol levels. Soy protein also inhibits cholesterol oxidation which may damage arteries.

Another study found that post-menopausal women with high concentrations of soy in their diet had stronger bone health. Increases in bone mineral content and bone density in the lumbar spine may occur for women with a high soy diet. Soy protein may lead to a "natural" therapy for osteoporosis sufferers because it may prevent or slow bone loss, therefore, bone quality may improve. Menopause symptoms may reduce with the regular intake of soy foods. Decreased estrogen production often results in difficulty regulating body temperature, or "night sweats" and "hot flashes." In countries where there is a large soy intake, the symptoms of menopause occur hardly at all. Consuming natural isoflavones, found in soybeans, may reduce the frequency and intensity of hot flashes in menopausal women. Isoflavones have been shown to function similarly to estrogen-replacement therapy, used to ease menopause symptoms. Even consuming half a cup of soy flour a day may significantly reduce menopause symptoms.

Soy foods may improve blood glucose levels in people with diabetes. Regular consumption of soy products may decrease the amount of sugar spilled into the urine in people with diabetes. Soy may improve glucose tolerance, insulin sensitivity, and help to regulate blood glucose levels after a meal.

Here are a few ways to increase soy in your diet: