Baffled by the contradictory reports on soy’s health benefits? If you are, it’s not surprising, as this is one area of nutrition research study that’s really led to a considerable amount of confusion. We understand that soybeans are an outstanding source of absorbable protein, and are rich in fiber, B vitamins, and alpha-linolenic acid, a precursor to omega-3 fatty acids. But what are the pros and cons of eating soy products when it concerns heart health, cancer, bone density and more? We’re here to different reality from fiction.
Soy and cancer: When it comes to bust cancer, research studies show that consuming as little as one serving of whole soy foods daily throughout youth and teenage years might lower breast cancer threat in later life by as much as 50 percent. Researches in Asia show that males who take in 2 servings of soy daily are 30 percent less most likely to have prostate cancer than males who have lower consumption or do not consume soy at all; in addition, initial research recommends that soy prevents the development of the illness for those who have it.
Soy and your heart: The cholesterol-lowering effects of soy do increase heart health; in fact, numerous studies reveal that taking in just 25 grams of soy minimizes cholesterol levels, and other research studies connect soy with a lower danger of heart illness. In addition, given that soy often replaces dairy products and meat in the diet, those who eat soy often consume less saturated fat, and lowering saturated fat consumption can reduce risk of cardiovascular disease.
Soy and your bones: Most research studies reveal that consuming soy has zero effect on securing bones. All beans – consisting of soybeans – include phytic acid, which is a natural plant compound that blocks calcium (and other minerals) from being taken in. So excess soy usage may in fact be harmful in this regard.
The upshot? Consume soy as Asians have generally done for centuries. That is, prevent highly processed soy products, like protein bars and fake meat, and stay with entire soy foods, like edamame and tofu. Fermented kinds of soy, like miso and tempeh (a nutty-tasting soybean cake) are especially healthful, as the fermentation assists reduce the effects of soy’s calcium-blocking phytic acid.
