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Benefits of soy

There is no denying that soy has many health benefits derived from the quality of soy proteins and from health-promoting phytochemicals such as isoflavones, phytates, saponins, and polyphenols. Epidemiological studies suggest that soy consumption is associated with lower incidence of chronic diseases. Lower rates of heart disease and some types of cancer have been attributed to high consumption of soy foods in Asian countries[1-2]. Consumption of isoflavones, the main phytochemical in soy, may have beneficial effects on heart disease, bone health, prevention of obesity, and some types of cancer.

Bone health

Although soy products such as soy milk and tempeh are not a rich source of calcium, they may help reduce the risk of osteoporosis. Several studies have suggested that soy isoflavones may be a factor in preventing bone loss. The soy isoflavone genistein appears to inhibit bone breakdown and may have effects similar to estrogens in maintaining bone tissue. A recent meta-study by Pan Wei showed that soy isoflavone supplements significantly increased bone mineral density in women [3]. Replacing animal protein with soy protein may also help prevent calcium loss from your bones. Diets high in animal protein cause more calcium to be lost through the urine. In addition, commercial soy milk is often fortified with calcium, and tofu can contain a lot of calcium from the added coagulant calcium sulfate.

Menopausal symptoms

Epidemiological data show that Asian women suffer less from hot flushes and night sweats than Western women. Most menopausal symptoms are caused by low estrogen levels. Estrogens play a role in controlling body temperature. Soy isoflavones can control these menopausal symptoms, especially hot flushes, through their estrogen-like effects.

Heart health

Countries with high soy consumption have relatively low rates of cardiovascular disease. Research suggests that soy may help prevent heart disease by reducing total cholesterol, low-density lipoprotein cholesterol, and by preventing plaque buildup in the arteries that can lead to stroke or heart attack. These health benefits are also mainly attributed to soy isoflavones and saponins. The soy isoflavone genistein may increase the flexibility of blood vessels, while saponins may have the potential to lower blood cholesterol.

Cancer prevention

. Several studies have suggested that regular consumption of soy foods may help prevent hormone-related cancers such as breast, prostate, and colon cancer. A Chinese study found that a high dietary intake of soy isoflavones was associated with a lower risk of recurrence in postmenopausal women with estrogen and progesterone-positive breast cancer and those receiving the anticancer drug anastrozole. Scientists suggest that the beneficial effects of soy isoflavones are exerted through their interaction with estrogen and progesterone receptors. Isoflavones have anti-angiogenic activity, i.e. they interfere with blood vessel growth, an important anticancer property.

High in protein

. Soy products such as tofu, tempeh and soy milk are very rich in protein, which is of very high biological quality as it contains all essential amino acids. In addition, the amino acids of soy combine very well with those of grains such as wheat, rice and corn. Soy protein is particularly important for vegans.

References

[1] Soy intake and breast cancer risk in Asians and Asian Americans. Am J Clin Nutr. 1998 Dec;68
[2] Modern applications for an ancient bean: soy and the prevention and treatment of chronic disease. J Nutr. 1995 Mar;125
[3] Systematic review of soy isoflavone supplementation for osteoporosis in women. Asian Pacific Journal of Tropical Medicine. 2012 Mar;5(3):243-8.