Minimally processed soy foods, such as soybeans, tofu, tempeh, edamame, and unsweetened soy milks and yogurts, are considered superior to highly processed ones. Fermented soy foods may offer additional benefits.
Soybeans are rich in nutrients and beneficial plant compounds. Diets rich in minimally processed soy foods may offer various health benefits, including improved heart health, fewer menopause symptoms, and a lower risk of certain cancers. Currently, few of these concerns are backed by strong science. Those wishing to include soy in their diet would benefit from picking minimally processed foods over highly processed ones.
Tofu is a food made from condensed soy milk. This is a detailed article about tofu and its health effects, both good and bad. Edamame beans are whole, immature soybeans that are healthy and easy to eat. This article explores the top 8 health benefits of edamame. Soy nuts are a crunchy snack made from mature soybeans that have been soaked in water, drained, and baked or roasted.
Here are 6 impressive benefits…. Tempeh is a fermented soybean product with a variety of health benefits. This article explains why tempeh can be a nutritious addition to your diet. Soybeans are a type of edible legume that is popular in Asia and the US. This article contains detailed health and nutrition information on soybeans.
Soy protein is a controversial food — while some think of it as a nutritional powerhouse, others see it as an enemy to health. This article tells you…. Here's a deeper look. An allergic reaction to soy is common in both adults and infants. Learn more about soy allergies, including symptoms and treatment. Health Conditions Discover Plan Connect. Nutrition Benefits Concerns Differences in soy products Bottom line Soy is arguably one of the most controversial nutrition topics.
Share on Pinterest. Contains various nutrients. May offer several health benefits. Why are some people concerned about soy? Not all soy-based foods are the same. The bottom line. Read this next. Soybeans Nutrition Facts and Health Effects. Soy Protein: Good or Bad? Soy Allergy. Medically reviewed by Judith Marcin, M. Another study from had similar results. However, it goes without saying that rats and humans are somewhat different in terms of almost everything and therefore Lambert argues that these studies may not be entirely reliable either.
One common misconception surrounding soya is that it causes hormonal imbalances, explains dietician Nichola Ludlam-Raine , depriving men of testosterone and promoting the production of oestrogen. Ludlam-Raine argues that these myths typically derive from studies conducted on animals who have been given extremely high doses of soya, far more than the average human would ever consume.
Messina also co-authored a study that same year which concluded that neither soya protein nor isoflavones had any effect on male reproductive hormones. Despite the conflicting research, both Lambert and Ludlam-Raine advocate soya consumption as part of a healthy diet, particularly for those following a plant-based plan.
Regular and moderate consumption of soya products could also reduce cholesterol levels as proven in many studies, explained a spokesperson for the British Dietetic Association.
However, scepticism surrounding the benefits to cardiovascular health remain rife, with the Food and Drug Administration pledging to revoke health claims surrounding soya as recently as October due to a paucity in scientific evidence proving the independent benefits. With the overwhelming amount of disparaging information, it seems that soya consumption might best be left to personal preference, with Lambert explaining that one to two portions of soya a day is harmless to the average person, be they male, female or otherwise.
Join thought-provoking conversations, follow other Independent readers and see their replies. Studies suggesting that soy affects testosterone have fueled the frenzy around this topic, however, many of these studies are flawed — from lacking control groups to focusing on a small number of test subjects to neglecting to collect crucial data.
Kovac highlights the meta-analysis published in Fertility and Sterility as the best literature to consider, where researchers reviewed 15 placebo-controlled treatments and 32 reports. The results suggested that soy protein and isoflavones do not affect testosterone levels in men — regardless of age. If you are prone to high estrogen levels, eating a moderate amount of soy should decrease your overall estrogen levels, while too much can increase it. We only know as much as what researchers studied and for how long.
The amount of soy scrutinized in the Fertility and Sterility meta-analysis, up to 71 grams soy protein and 20 to milligrams isoflavones per day for 10 weeks,was much higher than what the average Japanese adults eats, which averages 6 to 11 grams of soy protein and 25 to 50 milligrams of soy isoflavones per day. The studies each used a specific type of soy, such as soymilk, tofu, soy grits, isolated soy protein up to 56 grams , supplemental isoflavones, or a mix of traditional and processed soy.
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