For whom is soy beneficial and for whom is it harmful?

Soy is one of the foods whose benefits and harms are very controversial. Some people believe that soy is linked to hormonal changes in men and breast cancer, while others consider it the best plant protein. For whom is soy beneficial and for whom is it harmful?

Soy is one of the foods whose benefits and harms are very controversial. Some people believe that soy is linked to hormonal changes in men and breast cancer, while others consider it the best plant protein.

Soy is rich in compounds called isoflavones, which are the root of all Disagreements go back to this article. The structure of soy isoflavones, which are called phytoestrogens, is similar to human estrogen, and these compounds can bind to estrogen receptors in the body. For this reason, some people believe that soy is linked to breast cancer, has a negative effect on fertility, and causes endocrine disruption. But these claims have not been proven and research has shown otherwise.

Although phytoestrogens act like estrogen, their behavior at the molecular level is completely different and unlike human estrogen, they bind to one of the estrogen receptors (beta) in Compared with other receptor (alpha) they tend to be more. This may help explain the benefits of soy. If you want to know more about this, read this article until the end.

Nutritional value of soybeans

It is a legume that has a low value compared to other legumes (such as peanuts or peas). It has higher food. Soybean is a unique plant, because it is comparable to animal protein in terms of nutrient quality due to having all 9 essential amino acids.

According to experts, soy yogurt and enriched soy milk are the best substitutes for milk obtained from are animals In the table below, you can compare the nutritional value of soybeans, edamame, tempeh, soybeans and tofu:> Soybeans Tofu Amount 1 cup half cup 85 grams 28 grams 85 grams Calories 100 94 166 126 52 6 16 30 42 19

Soy and breast cancer risk For whom is soy beneficial and for whom is it harmful?

Early animal studies have shown that soy is associated with an increased risk of breast cancer due to its isoflavones. But this matter was studied several times and finally the researchers concluded that soy protein does not increase the risk of breast cancer. Some evidence shows that soy consumption has a protective effect against breast cancer. Yes, but this claim is probably true if suya is eaten in early adolescence when breast tissue development is occurring. Of course, you can enjoy the benefits of soy at other ages.

In a study, researchers concluded that increasing the consumption of soy by breast cancer patients can reduce the risk of death from this disease. This effect was more pronounced in premenopausal people, patients taking tamoxifen for cancer treatment, and those with triple-negative breast cancer.

New research has shown that soy phytoestrogens increase the sensitivity of cells Cancer can be treated, and therefore, consumption of soybeans is useful after the diagnosis of breast cancer. This may be why the effect of soy is greater on those taking tamoxifen.

Soy and Thyroid Health

People with hypothyroidism may be concerned about the effect of isoflavones on thyroid function. be thyroid According to researchers, the results of studies on the effect of soy isoflavones on patients with hypothyroidism are not conclusive, and it does not seem that soy can have an effect on the normal function of the thyroid gland in healthy people.

When some men hear that soy contains estrogen-like compounds, they reduce its consumption. But in the research conducted on men, no evidence was found that soy is related to increased estrogen levels and decreased testosterone. breasts in men), but subsequent studies have failed to find a link between the two.

Some studies have shown a small decrease in testosterone following soy supplementation, but it is unclear whether isoflavones cause this decrease. or not There are many reasons for changing testosterone levels. For example, illness, alcohol consumption, and aging can all reduce testosterone levels.

Soy and Fertility For whom is soy beneficial and for whom is it harmful?

Some older research has shown that soy lengthens the menstrual cycle by about a day, which can affect ovulation. However, the effect of this change on fertility has not been proven.

Bisphenol A (BPA) is a chemical which is used for food packaging and research has shown that it is linked to reproductive disorders. A group of researchers investigated the relationship between BPA and infertility and concluded that BPA had no effect on women being treated for infertility who consumed soy two to three times a week, but that it could affect the fertility of women who did not eat soy. to affect This finding suggests that soy may be beneficial for those exposed to BPA.

Soy and hot flashes

Researchers divided women with menopausal symptoms, including hot flashes, into two groups. : A group that had a vegetarian and low-fat diet and consumed half a glass of soybeans every day, and a control group that did not change their diet. At the end of the study, women receiving soy reported reduced hot flashes, improved mood-related symptoms, and improved sexual function. The amount of isoflavone received by these women was about 55 to 60 mg per day, which most people can get through their diet.

Soy and muscle health

Most athletes use whey protein ( whey) to build and maintain muscle, but vegetarian athletes prefer soy protein over whey protein. In one study, a group of young omnivorous men took whey protein and a group of vegetarian men took a soy supplement. The results of this research showed that both proteins can help increase muscle mass and improve muscle strength.

In another study, the effect of whey protein, soy protein and the combination of whey and soy protein on elderly men who have They had little muscle, it was checked. In this 6-month study, all proteins were able to help maintain muscle mass even without increasing physical activity.

In both of these studies, the total protein that people received from food and supplements was about 1.5 to 1. It was 6.0 grams per kilogram of body weight, which is not considered too high. It is usually recommended that healthy people get 0.8 grams of protein per kilogram of body weight per day. Those who do resistance training and the elderly need more protein. Inadequate protein intake in old age leads to sarcopenia (loss of muscle mass due to aging).

Soy and osteoporosis For whom is soy beneficial and for whom is it harmful?

There is no consensus on the relationship between soy and bone health. Many studies in this field have been conducted on animals. Although these types of studies are important and help to plan further research, it is difficult to generalize their results to humans. On the other hand, researchers believe that many factors such as racial differences, genetic differences and exercise programs have an effect on bone health, which can make the debate about the relationship between soy and osteoporosis inconclusive.

Soy and heart health.

There is no conclusive evidence that soy is good for heart health. However, a long-term study that began in 1984 and ended in 2013 found a link between tofu (but not other soy products) and heart health, and people who ate tofu had less heart disease than others. Coronary (arteries feeding the heart) are affected.

According to researchers, the effect of isoflavones on blood cholesterol helps to reduce the risk of heart disease. Additionally, people who eat tofu are likely to have a plant-based, nutritious diet, which is beneficial for heart health.

Can you eat soy every day?

Yes, you can every day. eat soy But if you're particularly concerned about this or have hyperthyroidism, it's best to consult your doctor before adding it to your diet.

Typically, Japanese people get 30 to 50 milligrams of isoflavones every day, which is probably more than other countries. Depending on the type of soy, daily consumption of three servings of food containing soy provides the body with about 75 mg of isoflavones.

Soybeans, tofu and tempeh have the most isoflavones, and other foods such as soy milk and soy yogurt contain less isoflavones. are. Processed foods containing soy have the lowest amount of isoflavones, and unfortunately, soy sauce does not contain isoflavones.

Final Word

Most women and men can use soy and products containing it without worry. However, those who are not sure about the safety of soy or suffer from hyperthyroidism should consult their doctor about its consumption.

This article is for educational and informational purposes only. Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, read BingMag Disclaimer.

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