Is soy good for you … or not? – The Island News – Beaufort, SC

Is soy good for you … or not?

Soy has gotten a bad rap throughout the years, but many of the concerns have been proven to be untrue

Ah, the humble soybean… Is it good for you? Bad for you? Somewhere in between?

“I can understand why people are sometimes concerned about soy,” says registered dietitian Beth Czerwony, RD, LD, “because there’s a lot of conflicting information out there and not a lot of definitive research. It can all be very confusing for consumers to try to figure out.”

Why are people concerned about soy? Throughout the years, soy has gotten a bit of a bad rap that seems to persist, even though science has shown soy to be safe and healthy.

So, why all the worries? In North America at least, soy has a complicated health history. For decades, research studies reported conflicting information about soy, and various health organizations issued recommendations around whether or not soy was healthy—or even safe.

Czerwony shares the pros and cons of eating soy and answers some of your biggest questions about it, including how certain beliefs have evolved or been completely debunked throughout the years.

Is soy bad for hormones? The phytonutrients in soy are called isoflavones, and isoflavones are phytoestrogens, which means they act like the hormone estrogen in the body. For a long time, people worried that eating soy would increase their estrogen levels, which they thought could impact hormones, affect fertility, and cause breast cancer.

Over time, though, research has shown that soy isoflavones act as a weak form of estrogen in the body. They just don’t have the power to wreak that kind of havoc—and on the other hand, soy is sometimes recommended as part of a menopause diet.

“The other interesting thing is that phytoestrogens may enhance the effectiveness of chemotherapy drugs and radiation,” Czerwony clarifies, “so if you’re going through cancer treatment, it’s worth asking your doctor about whether you should add soy to your diet.”

Many people worry that soy contributes to breast cancer, but research has consistently shown that soy-based foods do not increase your risk of cancer. But again, it’s proven not to be true.Given all of the available research on soy, the American Cancer Society, too, confirms that the benefits of eating soy seem to outweigh any possible risks.

You might’ve heard that soy lowers bad cholesterol. You also might’ve heard that it has no effect. It’s a topic that’s still being researched. 

In 2020, a large study found that people who ate at least one serving of tofu per week were 18% less likely to have heart disease than people who rarely ate it. In other words, whether or not soy is good for your cholesterol is still up for debate. But at the very least, take heart in this: Absolutely no one is saying that soy is bad for your cholesterol.

In the hubbub around possible concerns about soy, it’s important not to forget that soy has a lot of known health benefits.

Most of the fat in soybeans is unsaturated fat, aka the “good” kind of fat, which has a variety of health benefits. 

And what about the “bad” kind of fats? That’s called saturated fat, and soybeans have very little of it—unlike animal-based forms of protein (especially red meat), which are often high in saturated fat. And get this: One serving of beef has 90% more saturated fat than one serving of tofu!

Soy doesn’t have as much protein as animal products, but it’s a great choice for a plant-based protein source:

• Tempeh (1 cup): 31 grams

• Soybeans (1 cup, boiled): 29 grams

• Edamame (1 cup): 17 grams

• Tofu (1/4 block): 9 grams

“If you don’t want a lot of red meat in your diet, or generally want to get away from animal products, soy is a great addition as part of a well-balanced diet,” Czerwony suggests.

Soy is even used as a basis for some types of protein powder, which can be a great alternative to whey protein for people who are sensitive to lactose or following vegetarian or vegan diets.

Eating soy-based foods is a great way to boost your fiber intake. One serving of cooked soybeans has 6 grams of fiber, including both soluble and insoluble fiber.

An important note, though: Tofu is pretty low in fiber, and soy milk sometimes is, too. For the full fiber effect, you’ll need to turn to whole soy foods like soybeans and edamame.

Soy foods are a great source of vitamins, minerals, and antioxidants, including:

− B vitamins

− Iron

− Zinc

Plus, many soy-based foods are enriched with vitamin B12calcium, and vitamin D to help vegetarians get these much-needed nutrients.

If you have lactose intolerance, follow a vegan diet or just want to cut back on dairy, soy is a worthy replacement.

“It’s not as high in protein as cow’s milk,” Czerwony says, “but it’s a good alternative.”

Soy-based dairy replacement products include, well, just about every typically-made-with-dairy product you can think of, including milk, cheese, yogurt, and ice cream.

There are a few characteristics of soy and soy-based products that you should bear in mind as you incorporate it into your diet.

Less protein. “Any time you’re taking animal products out of your diet, make sure you’re focusing on adding in more good plant-based sources of protein,” she recommends.

May have more sugar. Not all soy products have extra sugar, but some do. When you’re buying soy milk, for example, stick to the plain kind, rather than a flavored version.

Higher price. Though they’re more affordable than they used to be, soy-based products may still cost more than their dairy-based counterparts.

Could interact with thyroid medication. If you’re being treated for thyroid issues, talk to your healthcare provider about how much soy is OK for you.

Ready to add soy to your diet? Here’s where to find it:

• Tofu (sometimes called bean curd)

• Tempeh

• Edamame (immature green soybeans)

• Miso

• Soy milk

• Soy sauce

• Whole soybeans

Sources: https://health.clevelandclinic.org/is-soy-good-for-you-or-not?;

https://pmc.ncbi.nlm.nih.gov/articles/PMC9410752/https://www.nccih.nih.gov/health/soy#:~:text=The%20most%20common%20side%20effects,cancer%20to%20eat%20soy%20foods.

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