Health Benefits of Soy, Risks & Tips

Soybeans are one of the most nutritious and versatile plant foods available. This legume dates back nearly 3,000 years in Chinese culture and is used to make many different food products. For example, tofu comes in firm, soft, or silken textures. It’s made from pureed soybeans and processed into a “cake.” It can be stir-fried, grilled, added to soups, lasagna, and cheesecake, or blended into dips or smoothies. Green soybeans (also called edamame) are bought shelled or still in the pod fresh or frozen, and can be served as a snack or a vegetable dish.

 Soy is often used to provide protein in vegetarians’ diets. Soy powder made from isolated soy protein can be added to shakes or smoothies for a protein-powered breakfast.

Health Benefits

Boosts heart health.
A large body of evidence indicates that replacing some animal products with soy protein can reduce the risk of heart disease. This is because soy lowers levels of the artery-clogging LDL cholesterol without reducing levels of the beneficial HDL cholesterol. The evidence is so convincing that the U.S. Food and Drug Administration gave food manufacturers permission to put labels on products that are high in soy protein indicating that these foods may help lower the risk of heart disease.

Can prevent cancer.
Throughout Asia, where soy has long been a dietary staple, the rates of breast and prostate cancer are much lower than in Western countries. Epidemiological studies of Asians show that it is soy intake early in life that is protective. Some researchers attribute the low incidence of these cancers to isoflavones found in soy, which reduce the effects of estrogen on breast and prostate tissue.

Combats osteoporosis.
Recent research has indicated that soy isoflavones may delay bone loss and might even build bone density. Not all research is consistent in this finding, however, with some studies showing no effect of soy on bone loss.

Relieves menopausal symptoms.
For some women, diets rich in soy foods can reduce menopausal symptoms, particularly the frequency and severity of hot flashes. The extent of improvement, however, varies from woman to woman.

Grows muscles.
Soybean protein contains all of the essential amino acids, making it the only plant protein that equals animal products in providing a complete source of protein. This makes it a terrific choice for those looking for alternatives to meat products.

Health Risks

Iron absorption.
Although many soy products are high in iron, it is not well absorbed. Improve absorption by adding foods high in vitamin C—such as orange juice, tomatoes, peppers, strawberries, or melons—to your meal.

Cancer risk.
Some researchers have cautioned that there may be some health risks for those who consume large amounts of soy foods or who take soy supplements. Some recent findings have suggested that high isoflavone levels might actually increase the risk of certain cancers, particularly breast cancer. The concerns center on isolated isoflavones in supplement form, not in whole soy foods. However, until further research helps clarify the role of isoflavones in human health, it is wise to avoid isoflavone supplements. People who are being treated, or who have been treated, for breast or prostate cancer should speak to their physician or exercise caution before adding more soy to their diet.

QUICK TIP:
Stir it up Triangles of tofu stir-fried with thin slices of meat and vegetables is a delicious way to include soy in your diet.
Thyroid function. Some studies have linked soy consumption to suppressed thyroid function. The risk is linked only to taking soy supplements or eating huge amounts of soy foods, but more research is needed to clarify this relationship.

Eating Tips
• Add a few teaspoons of miso paste, made from fermented soybeans (find it in the refrigerated section of natural food stores) to soup bases, dips, and marinades for a salty, nutty flavor, or use in place of butter on potatoes or pasta.
• Make mocha pudding with soymilk.
• Stir chopped soy nuts into cookies.

Buying Tips
• Edamame, green soy beans, are available in the pod in the produce section of some supermarkets or shelled in the frozen food and produce sections.
• Purchase refrigerated tofu in packs with sell-by dates. Baked flavored tofu may contain added salt or sugar.
• Purchase soy flour and soy protein powder in packages with use-by dates.

Storing Tips
• Refrigerate edamame pods for up to 5 days before cooking, shelling, and eating.
• Refrigerate tofu in the package. Cook after opening.
• Store soy flour in an airtight container in a cool cupboard for up to 1 year.
• Store full-fat soy flour in an airtight container in the freezer for up to 1 year.