Soy (Isoflavones) & Your Health
Soy can have some remarkable health benefits – yes despite what mainstream media may have led you to believe.
In a recent 2019 systematic review on soy the overall consensus was that soy and isoflavone consumption is more beneficial than harmful, and soy intake should be promoted as a part of a healthy diet.
So, what can adding soy do for you?
Soy can reduce your risk of mortality from cardiovascular disease
High intake of soy was related to a reduced cancer risk (ovarian, prostate, gastric, colorectal, lung and breast)
Soybean isoflavones significantly reduce menopausal hot flash frequency and severity in perimenopausal and postmenopausal women
Can have a positive effect on cognitive function and mood in postmenopausal women
Given soy’s positive impact on the hormone system it can improve PMS symptoms
Can improve bone health
Soy is an excellent, easy source of protein with 1 cup of soymilk being about 8 grams of protein
How much?
25 grams of soy protein per day or 25-100mg of soy isoflavones daily seems to be the most beneficial. More is not necessarily better, so just focusing on incorporating manageable amounts daily is likely the best advice.
It can take a while to notice the effects of adding soy into your diet. It is a change you need to be consistent with for a while. It can take 3.5 months for soy isoflavones to gain half of their effects, and almost a year to gain 80% of the maximum effects. So, incorporating into your life in a way that you maintain long term is ideal.
This article is for informational purposes only and is not intended to be taken as medical advise. Please consult with your primary care physician before beginning any treatment.
Resources
Li N, Wu X, Zhuang W, Xia L, Chen Y, Zhao R, Yi M, Wan Q, Du L, Zhou Y. Soy and Isoflavone Consumption and Multiple Health Outcomes: Umbrella Review of Systematic Reviews and Meta-Analyses of Observational Studies and Randomized Trials in Humans. Mol Nutr Food Res. 2020 Feb;64(4):e1900751. doi: 10.1002/mnfr.201900751. Epub 2019 Oct 14. PMID: 31584249.
Taku K, Melby MK, Kronenberg F, Kurzer MS, Messina M. Extracted or synthesized soybean isoflavones reduce menopausal hot flash frequency and severity: systematic review and meta-analysis of randomized controlled trials. Menopause. 2012 Jul;19(7):776-90. doi: 10.1097/gme.0b013e3182410159. PMID: 22433977.
P. Hanachi and S. Golkho, 2008. Assessment of Soy Phytoestrogens and Exercise on Lipid Profiles and Menopause Symptoms in Menopausal Women. Journal of Biological Sciences, 8: 789-793. DOI: 10.3923/jbs.2008.789.793