Is soy bad for you? Risks, advantages, recommendations

Soy is nutrient -rich legumes such as proteins, fibers, healthy fats, vitamins and minerals such as potassium, magnesium, folate and iron. Soy is the basis of many popular foods, including tofu, templeh, soy sauce, soy milk and many meat alternatives based on plants.

Some people have concerns about soybeans, as this can affect hormone levels in the body when consumed in very large quantities. However, studies show that nutritious soybeans are sure to eat in typical quantities and can support health in several ways.

Soy is contains isoflavones, which are a type of phytoestrogen. Phytoestrogens imitate the effects of the estrogen hormone in the body. Phytoestrogens can have estrogenic or anti-estrogenic effects, which means that they can either block the absorption of estrogen, or have a low estrogenic activity.

Due to the impact of soybeans on estrogen, some people think that eating soy can affect hormone levels, but research shows that eating moderate quantities of soybeans (25 grams per day or less) has no significant impact on hormone levels in men or women.

Eating higher amounts of soybeans can have an impact on hormone levels and can lead to conditions such as low testosterone and erectile dysfunction in men, it is therefore preferable to avoid large amounts of soybeans.

Soy isoflavones have also go -toterogenic activity. Goingogens are compounds that interfere with the production of thyroid hormone. Some research suggests that high soy consumption can lead to a slight increase in thyroid stimulating hormone (TSH), which indicates a drop in thyroid hormonal production. However, it is unlikely that soy consumption affects thyroid function in people without related health problems.

Soybeans inhibit the absorption of the replacement drug for thyroid hormone levothyroxine (Under the names of Synthroid, Tirosint and Unithroid). It is recommended to take thyroid drugs on an empty stomach because food in general and certain supplements interfere with the absorption of thyroid drugs.

If you have a thyroid disease, it is best to avoid taking large amounts of soybeans, especially if your diet is low in iodine. Research shows that high soy consumption can increase the risk of developing hypothyroidism in people with iodine deficiency.

Soy -based foods are generally safe for most people. However, people allergic to soybeans should avoid all soy products, including EDAMAME, soy milk and soy protein powders.

Studies show that soy consumption can benefit health in several ways, in particular by supporting heart health, reducing the risk of breast cancer and improving muscle mass. The advantages of soybeans include:

• Can promote muscle growth: The consumption of soy products, such as soybeans and soy protein powder, can stimulate muscle growth. A review of nine studies revealed that soy protein increased muscle mass and strength similar to Lactrum protein and other animal proteins.
• Can support weight loss: Proteins are the most satisfactory nutrient, and the addition of soy protein sources to your diet could help you lose excess body fat.
• Can reduce the risk of certain cancers: Due to its effect on estrogens, soybeans can help protect from mediated hormones cancers, such as certain types of breast cancer. A research review revealed that women with the highest soy consumption had a risk of breast cancer reduced by 12% compared to women with the lowest contribution. Soy foods can also protect from prostate cancer.
• Can reduce the risk of heart disease: A recent study revealed that the contribution of soy isoflavones was associated with a lower risk of global heart disease and coronary diseases in adults. Soy can help reduce heart risk factors, such as high cholesterol.
• Can reduce the symptoms of menopause: Some research results suggest that a diet rich in soy can reduce the frequency and severity of heat puffs in menopausal women. However, more research is required.

Food of soy food can also benefit bone health and delay cognitive decline, but additional research is necessary to confirm these potential effects.

Traditional soybean foods are made from whole soybeans that do not undergo in -depth treatment. They also include fermented and not fermented soy products.

Fermented soybeans include natto, soy sauce, templeh and miso. Unfilmed soybean foods include whole soybeans, soy milk, tofu, fresh edamame, soy nuts and soy germs.

There are also processed soy foods, which undergo in -depth manufacturing and are generally less nutritious than unprocessed soy foods. Transforced soybean foods include soy-based meat replacements such as hot dogs, soy milk ice cream, soy-based cheeses and soy-based snacks. Another type of processed soy product.

Some research shows that organically cultivated soybeans have significantly higher levels of protein, zinc and several amino acids than conventionally cultivated soybeans. In addition, commercially cultivated soybeans contains high levels of glyphosate, a pesticide harmful to human health.

Although soy is generally safe for most people, it is important to choose nutritious soy products.

Unprocessed soy products, such as Edamame and Tofu, are more nutritious than processed soy products, such as soy -based ice cream and soy -based meat replacements. The transformation often eliminates some of the nutrients from original foods, and certain processed soy foods can be rich in ingredients such as salt and added sugar.

For the greatest number of health benefits, eat whole soy foods in the context of a well -balanced diet rich in nutrients which is also rich in other foods, such as fruits, vegetables, nuts, seeds and fish.

If you have questions about soy foods, including how to add to your diet and if soy is the right choice for you, plan to speak with a health care provider, such as a recorded dietitian.

Soy health problems arise from its effect on estrogen levels in the body. Although eating high quantities of soy can affect hormones, especially in people with thyroid disease, eating moderate quantities of soybeans is not harmful to health.

The whole soy food, like Edamame and Tofu, are generally safe and nutritious for most people. When included in a balanced diet, soy food can promote muscle growth, protect heart health and support weight management.