When I hear the word ‘soy’ the first thing that comes to mind is all the health claims I remember from years ago.man boobs?” and breast cancer, thyroid disease, and dementiaBut these claims are not clinically substantiated, experts say.? Harvard TH Chang School of Public Health.
“Soy is probably the most controversial nutritional topic,” he said. Kathryn Piper, RD, LDRegistered Dietitian and Founder Age-defying nutritionist“The mixed results of the studies are most likely related to differences in how soy was studied.”
soy It’s safe to take it several times a week, especially if you eat it in place of red or processed meat, says the nutritionist we spoke with.
“There are many studies that support the safety of 25 grams of soy protein per day,” says Piper. It seems to have a positive effect on people with diabetes and menopausal women.
Consider the potential benefits of eating more soy. Read on.For more information, don’t miss 4 surprising benefits of cottage cheese.
Soy is a rich source of protein, which is essential for muscle repair and building. As we have reported many times, muscles are metabolically active. The more muscle you have, the more calories you burn and the less fat your body has to bear.
Protein also makes you feel full, keeps you feeling full longer, and fights cravings for sweet carbohydrates. We may be playing an active role in the change,” said a member of the medical review board. Lauren Manaker, MS, RDNRegistered Dietitian Dietitian and Founder Nutrition Now Counseling.
research in international medical journal A study looking at the effects of soy on obese people found that dietary soy protein regularly reduced body weight, fat mass and cholesterol levels.
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A diet rich in soy protein can help you lose weight and reduce the strain on your heart, but there are other circulatory benefits that eating soy and soy products provide. It helps reduce the risk of vascular disease,” said a member of Eatthis.com’s medical review board. Toby Amidor, MS, RDthe author of Diabetes Create Your Plate Meal Prep CookbookShe cites a 2019 meta-analysis. journal of nutritionfound that soy protein reduced low-density lipoprotein, the so-called “bad” cholesterol, in adults by 3-4%.
Two other conditions that play important roles in heart disease, heart attack, and stroke may be alleviated by eating more soy—high blood pressure and inflammation, says Amidor.
chronic mild inflammation Poor diet, smoking, alcohol abuse, and other lifestyle factors consistently flood the body with immune system cells. and it can cause high blood pressure, another silent killer.
Both inflammation and high blood pressure can cause plaque to form in your arteries, which can break down and cause blood clots that can cause heart attacks and strokes. blood pressure When chronic inflammation.
As you get older, your risk of osteoporosis increases. Half of her 50+ adults in the United States, about 54 million Americans (including men), are at risk of fractures due to low bone density. National Osteoporosis FoundationEating more soy may help protect you from fractures.
“Isoflavones in soy foods have been associated with improved bone density and prevention of bone loss due to osteoporosis, regardless of body weight,” says Manaker. Isoflavones are a type of phytoestrogens, plant-derived compounds that are more abundant in soybeans and soybean products than in any other food.
High levels of estrogen are associated with breast cancer. That’s why women with breast cancer on hormone therapy were once told not to eat soy products. Does not increase the risk of breast cancer. mayo clinicAnd eating soy products may actually have a protective effect, according to a large study in the journal cancerfound that isoflavones, the major phytoestrogens found in soy, were associated with reduced mortality from all causes, not just breast cancer.
Other research A study published by the American Association for Cancer Research in 2022 found that soy may protect young girls from getting breast cancer later in life, says Amidor. In this study, which examined the diets of 329 girls from puberty to two years after her first menstrual period, there was an inverse relationship between soy intake and absolute fibrous gland mass. I understand. This indicates a low risk of breast cancer.
Jeff Chatterly
Eat This, Not That! Contributing Writer Jeff Csatari edits books and magazines for Galvanized Media and advises journalism students through the Zinczenko New Media Center at Moravian University in Bethlehem, Pennsylvania. read more
