Soy: A Plant-Based Diet Essential?

Soy is a great source of protein and is a staple of the Asian diet. It is a complete protein, containing all eight essential amino acids, and is rich in a group of phytochemicals called isoflavones, which may help reduce the risk of certain cancers and heart disease. Soy may also help lower bad LDL cholesterol and total cholesterol levels.

However, there is some controversy over this bean. Soy contains isoflavones, which can mimic estrogen in the body. There is a risk in eating too much soy, but the distinction is between processed soy products and whole soy foods. High consumption of processed soy has actually been shown to promote disease risk, so that soy sausage that’s been processed to taste and feel like its meaty counterpart isn’t the healthiest way to eat soybeans.

The American Institute for Cancer Research (AICR) says that women can safely eat up to two or three servings of soyfoods in their diets each day. However, the institute also recommends avoiding soy supplements and minimizing soyfoods while receiving anti-estrogen treatments.

One of the best soy products to choose from is tempeh, an extremely healthy fermented soybean product. Since the soybeans in tempeh have already undergone a fermentation process, the end product is easy for your body to break down and digest. Plus, it aids in stabilizing blood sugar and lowering cholesterol.

Soy is a unique food that is widely studied for its estrogenic and anti-estrogenic effects on the body

Soy isoflavones can bind to estrogen receptors in the body and cause either weak estrogenic or anti-estrogenic activity. The two major soy isoflavones are genistein and daidzein. The effects of soy isoflavones can vary depending on the type of study (animal or human), hormone levels, and the type of soy being studied.

Soy has been found to have a beneficial effect on both preventing cancer and reducing its recurrence. It is also associated with lowered cholesterol and reduced risk of heart disease in healthy adults and has even been shown to help stroke patients recover.

Soy is a good source of phytonutrients, which may lower the risk of developing diseases in general. The isoflavones found in soy are also linked with reduced risk for endometrial cancer and prevent bone loss in women. Soy is naturally cholesterol-free and low in saturated fat, making it a great meat alternative for vegans looking to get their plant-based protein. Soy foods also contain fiber, which is great for boosting gut health, and are high in omega-3s, an important fatty acid that can reduce the risk of heart disease and boost skin and hair health.

Soy is a nutrient-dense source of protein that can safely be consumed several times a week, and probably more often, and is likely to provide health benefits—especially when eaten as an alternative to red and processed meat

Soy is a unique food that is widely studied for its estrogenic and anti-estrogenic effects on the body. It is a great go-to choice on a vegan diet, since it is a complete protein that contains all eight essential amino acids. Soybeans are rich in a group of phytochemicals called isoflavones, which may help reduce the risk of certain cancers and heart disease. Soy may also help lower "bad" LDL cholesterol and total cholesterol levels.

There is a risk in eating too much soy, but the distinction is between processed soy products and whole soy foods. High consumption of processed soy has actually been shown to promote disease risk, so that soy sausage that’s been processed to taste and feel like its meaty counterpart isn’t the healthiest way to eat soybeans.

The evidence indicates that, with the exception of those individuals allergic to soy protein, soyfoods can play a beneficial role in the diets of vegetarians. Concerns about adverse effects are not supported by the clinical or epidemiologic literature. Based on the soy intake associated with health benefits in the epidemiologic studies and the benefits noted in clinical trials, optimal adult soy intake would appear to be between two and four servings per day.

Soy is a great choice for a vegan diet, since it is a complete protein that contains all eight essential amino acids

Soy is a great choice for a vegan diet since it is a complete protein that contains all eight essential amino acids. Soybeans are rich in a group of phytochemicals called isoflavones, which may help reduce the risk of certain cancers and heart disease. Soy may also help lower "bad" LDL cholesterol and total cholesterol levels.

Soy is a unique food that is widely studied for its estrogenic and anti-estrogenic effects on the body. Studies may seem to present conflicting conclusions about soy, but this is largely due to the wide variation in how soy is studied. Results of recent population studies suggest that soy has either a beneficial or neutral effect on various health conditions. Soy is a nutrient-dense source of protein that can safely be consumed several times a week, and probably more often, and is likely to provide health benefits—especially when eaten as an alternative to red and processed meat.

Soybeans are rich in a group of phytochemicals called isoflavones, which may help reduce the risk of certain cancers and heart disease

Soybeans are a staple of Asian cuisines and have been for thousands of years. They are a high-quality protein and can be processed into milk and meat substitutes. Soybeans contain phytoestrogens, which are plant-based chemicals that mimic the action of the female hormone oestrogen. Soybeans are the most common source of isoflavones, a type of phytoestrogen. Isoflavones are strong antioxidants and can have beneficial health effects. They are thought to reduce the risk of cardiovascular disease, stroke, coronary heart disease, some cancers and improve bone health. They may also reduce menopausal symptoms, such as hot flushes.

Soy may also help lower bad LDL cholesterol and total cholesterol levels

Soy is a plant-based protein that is used in many food products, such as tofu, soy milk, and veggie burgers. Soy protein has been found to lower LDL (bad) cholesterol levels.

A study published in the Journal of Nutrition examined 43 trials to evaluate the effect of soy on LDL levels. Researchers found that eating 25 grams of soy protein per day, over a six-week period, lowered LDL levels by about 3% to 4%. High LDL levels can lead to a buildup of cholesterol in arteries and increase a person's risk of cardiovascular disease.

Soybeans contain two proteins, glycinin and beta-conglycinin, that have been found to regulate cholesterol metabolism and inhibit fatty acid oxidation. Beta-conglycinin has been found to have particularly good cholesterol-lowering abilities.

The FDA is considering removing soy from its list of heart-healthy foods because the evidence that it lowers cholesterol is weak. However, the aforementioned study may change that thinking.

Soy is naturally cholesterol-free and low in saturated fat, which makes it a great meat alternative for vegans looking to get their plant-based protein. Soy foods also contain fiber, which is great for boosting gut health.

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