Saturday, January 28, 2023

Is eating soy daily good or bad?

Is eating soy daily good or bad? soy is a legumes of Asian origin, probably native to northern and central China. It was cultivated around 3000 BC, and there are many derived products from it, from textured soybeans to tofu, fermented such as tempeh or stinky Japanese natto, soy milk or soy sauce, most Umami.

There are myths and accurate figures surrounding it.: It has been said that due to its isoflavone content it may cause disorders in men, reproductive problems or even a risk factor for cancer.

In contrast, the scientific literature considers soy to be protective in gynecology and breast cancer. Modern Soy Formula In the case of a vegetarian diet, feeding a child milk is safe and does not affect the concentration of testosterone.

In fact, No country or competent nutrition agency has issued an alert on soy consumption For any population or age group,

if you want to know What nutrients are in soy, what is the recommended daily amount or how can it benefit you Regular consumption of tofu, such as edamame, soybeans or derivatives, wait a while and read on.

This is the nutritional composition of soybean

In its Report on Pulses, Nutrition and HealthThe Spanish Nutrition Federation (FEN) highlights the high protein value and versatility of this food, since flour, oil, lecithin, soy beverages, tofu and salt-fermented products can be obtained from its seeds or legumes (tamari) with or without salt. Can (tempeh) and others such as bean sprouts.

It is important to note that both mold and bacteria and fermentation by germination Soy derivatives are rich and easy to digest.

According to FEN, dried soybeans have a high content of polyunsaturated fatty acids and protein and dietary fiber.

In relation to minerals and vitamins, lSoy is a source of selenium, riboflavin, vitamin B6 and vitamin E and has a high content of calcium, iron, magnesium, zinc, potassium, phosphorus, thiamin, niacin and folate.

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In fact, A 70-gram serving of dried soybeans contains 66% and 61% of the reference daily intake for phosphorus and potassium, respectively. for adults.

According to Healthline, 100 grams of soybeans provide 18 grams of complete vegetable protein, 17 in the case of tofu, 20 in the case of tempeh, or 12 in the case of edamame. In addition, a feature of soy is its high content of isoflavones -Phytoestrogens or bioactive compounds that prevent cancer and heart diseases.

These components are related to polyphenols, a type of antioxidant that may help protect the body from cell damage. Boiled soybeans contain 90 to 134 milligrams of isoflavones per 100 grams. depends on the variety.

What benefits do soy and its derivatives provide to health?


eat soy daily o Often it will provide a variety of benefits for your body, from heart care and cholesterol reduction to improved bone health or post-menopausal wellness.

these are the main Contribution of soy and derivatives to health Compiled by Health website Healthline:

  • May help reduce cholesterol levels: las soy-rich diet lower LDL (bad) cholesterol and raise HDL cholesterol. According to this study, 25 grams of soy protein per day can help reduce total and LDL cholesterol levels by about 3%. There are also studies that talk about lowering triglycerides.
  • protects your heart: And a diet high in legumes Lowers the risk of heart disease. Specifically, soy isoflavones reduce inflammation of blood vessels and improve their elasticity. They have also been linked to a lower percentage of deaths from stroke and heart disease.
  • low blood pressure: Soy is rich in arginine, an amino acid that regulates blood pressure levels. On the other hand, isoflavones have also been shown to lower blood pressure in some studies.
  • lowers blood sugar: A review of 17 randomized control studies suggests that soy isoflavones may help to slightly lower blood sugar and insulin levels in menopausal women. they can also reduce insulin resistance precursor to type 2 diabetes.
  • can improve fertility: a women’s diet high in isoflavones The odds of giving birth after fertility treatment were 1.3 to 1.8 times higher than those with low intakes. Another study showed that soy offers protection against the effects of bisphenol A (BPA), a compound present in some plastics linked to reduced fertility. However, other studies suggest that it may reduce ovarian function.
  • Relieves symptoms of menopause: During menopause, a woman’s estrogen levels naturally drop, causing fatigue, vaginal dryness, or hot flashes. isoflavones They bind to estrogen receptors in the body and reduce the severity of symptoms. They provide relief from depression, joint pain, irritability or vaginal dryness.
  • it’s good for the bones during menopause, there is a loss of calcium in the bones and the risk of osteoporosis increases. However, several studies suggest that Soy can reduce mineral loss and raise up Markers of bone health.
  • lower risk of breast cancer: A review of 12 studies suggests that women who consume high amounts of soy before cancer is diagnosed may have a 16% lower risk of dying from the disease. a high soy intake before and after diagnosis It can also reduce the risk of breast cancer recurrence in postmenopausal women by up to 28%. The studies were conducted in Asian women.

other tests Soy-rich diet linked to lower risk of endometrial, gastrointestinal, colorectal and colon cancers, especially in women. In men, it can help with prostate cancer.

Additionally, a more recent review of 23 studies A diet rich in soy foods was associated with a 12% lower risk of dying from cancer. Especially the stomach, large intestine and lungs.

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according to the encyclopedia Medline PlusConsuming, 25 grams of soy protein per day has been shown to reduce the risk of heart disease. Others speak of a consensus supported by clinical and epidemiological studies The recommended soy protein intake for adults is 15–25 grams per day, or 2–4 servings of soy foods per day.

In any case, it is not necessary to consume it daily: Nutritionists recommend about 3 servings of legumes per week. According to CSIC, despite being “sustainable, healthy and cheap”, its consumption in Spain has not stopped declining in recent decades.

related to The Most Common Myths About SoyRemember that its isoflavones have a weak effect and are little different from estrogen, it is not true that they increase the risk of breast or endometrial cancer, negative effects on the thyroid have been rarely found in healthy people and it is very rare There is evidence that they may reduce testosterone production.

refering to transgenic soybean, It may contain fewer nutrients and more herbicide residues than conventional or organic soy, so be sure to check the label. To reduce nutrient levels, he advocates soaking, sprouting, fermenting and cooking.

Nation World News Desk
Nation World News Desk
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