Soy foods and Health

As health is becoming a concerning issue people are becoming more and more alert of what they eat on a daily basis. And everyone is exploring various sources of protein, people are getting more focused on soy and soy product in order to get more protein. Soy is a versatile bean, found in soy sauce, soy milk, tempeh tofu, and miso which is soybean paste.


The FDA (Food and Drug Administration) supports the health claim that consumption of soy protein can help to decrease the risk of heart disease. But in November 2017, FDA concluded that studies and researches do not provide strong evidence on the relationship between heart health and soy to support the health claim.

Although it’s unclear even if soy protein improves heart health, soy and soy food still fit into healthy diet plan. Soy is a legume like beans, peanuts, lentils and chickpeas. In 2015-2020 according to Dietary Guidelines for Americans, soy is recommended as rich source of protein, and also provides fibers, polyunsaturated fatty acids, selenium, zinc and magnesium.

Lowers cholesterol level

According to studies and researches, 47 grams/day of an average consumption of soy foods decreases LDL cholesterol and total cholesterol levels. As well as improves HDL (good cholesterol) levels. Also soy is rich source of fiber which helps to lower the cholesterol.

Helps to maintain weight –

Soy foods are rich source of lean protein and fibers, which maintain healthy weight and helps to increase lean muscle mass. It is complete proteins  as well that means it include all the essential amino acids which provides a quality protein to our body.

Osteoporosis –

Isoflavones are the plant estrogen, which is found in soy foods improves bone density, and leads to protect against osteoporosis. (Especially women during and after menopause).

PMS –

Soy foods help to reduce PMS symptoms.  Vitamin B6 present in soy foods helps to produce dopamine which is mood neurotransmitter leads to decrease the PMS symptoms such as headache, weight gain, abdominal bloating, acne, joint and muscle pain, alcohol intolerance, diarrhea and constipation.

Type 2 diabetes –

Soy foods are a healthy source of magnesium, which supports the body to metabolize carbohydrates. This promotes blood sugar regulation with people having type 2 diabetes. Diabetes is the main cause of kidney failure and sign of this complication is protein in the urine. Studies showed that people having diabetes who eat soy foods as a source of protein instead of animal protein such as (meat, poultry, eggs, fish and dairy products) had 10% decline in a protein found in urine. Magnesium is also helpful to reduce a headache and migraine.

Inflammation –

Edamame which is whole green soybean is healthy source alpha linolenic acid that is omega 3 fatty acid helps to decreases the inflammation.

What I believe –

To assure we are getting enough health advantages of soy food, I suggest eating whole soy food such as tofu, edamame (green soybean), soy nuts and their products made with the help of soy milk and flour, soy milk and tempeh. Processed soy products, for example, isolated soy proteins which are mostly present in snacks, bars and other packaged foods peel away the important whole soy’s nutrients such as minerals, fibers, and vitamins.

I often get asked by people if soy is safe to consume during breast cancer?  The reason they asked is because people think soy acts as an estrogen in the body which stimulates cancer cell further. But there are many researches and studies that have proved time and time again that soy is safe for consumption during breast cancer. Intact it can even help and reduce the risk.  However it is always best to consult your health care professional or physician before including soy foods in to your diet.

Also people who suffer though IBS that is irritable bowel syndrome can feel irritation as they are sensitive to soy foods. In that case reduce the intake of soy food or consult with the heath care professional.

Eat Healthy, Stay Healthy & Keep Smiling! ?

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