Soybeansand products made from soy have been shown to support overall health.
Soy is a product that comes from soybean, a legume that is prevalent in East Asia.
This article discusses the health benefits of soybeans and soy products.
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It also covers preparation and potential side effects.
High Protein
Soybeans and soy-derived foods are good sources of plant-based protein.
No Cholesterol
Another reason soybeans are considered heart-healthy is that they’re cholesterol-free.
Verywell / Anastasia Tretiak
The Dietary Guidelines for Americans recommends keeping dietary cholesterol consumption “as low as possible.”
Researchers noted this research supports encouraging the general public to increase plant protein intake.
Supports Post-Menopausal Health
Soybeans contain hormone-like substances called phytoestrogens, which occur naturally in plants.
Researchers have been focusing on how isoflavones in soy can be used to managemenopausal symptoms.
Bone Health
During menopause estrogen levels decline, which leads to significant bone loss.
Soybeans and soy products could positively contribute to bone health because they contain protein, calcium, and isoflavones.
Two randomized controlled trials have shown treatment with soy proteins rich in isoflavones showed a reduction in bone loss.
Another study showed that intake of soy protein increases bone calcium retention in females during the post-menopausal period.
Calcium retention reflected a positive bone balance helping to maintain bone volume and increasing bone strength.
Maintaining bone mass and strength is important for preventing osteoporosis and its potential complications.
Insoluble fiber can help prevent constipation and soluble fiber can help lower blood sugar and cholesterol levels.
Soluble fiber is also important for gut health.
High Potassium
Soybeans are a rich source of potassium, providing 443 mg per 1/2 cup.
Iron is an important mineral that helps maintain healthy blood.
Eating soybeans regularly can help to meet your daily iron requirements.
Supports Low Blood Pressure
Studies have examined the effects of soy isoflavone supplements on blood pressure.
A 2024 meta-analysis of 24 studies including 1945 participants found supplementation with soy isoflavones effectively reduces blood pressure.
However, food sources of soy don’t contain high enough levels of isoflavones to increase breast cancer risk.
Soy may change thyroid function in people who are deficient in the mineral iodine.
Some people are allergic to soy and should avoid foods containing soy.
Concerns that soy can cause infertility or other problems in men are not based on scientific evidence.
A 2021 meta-analysis of 38 studies concluded neither soy nor isoflavone intake affects male reproductive hormone levels.
Processed foods with soy protein isolate are stripped of most of their nutrients and often combined with unhealthy additives.
Some people think GMO foods may not be safe to eat.
A supplement with soy isoflavones will mimic estrogen-like actions and may be able to help symptoms.
To get these benefits, choose whole soy foods instead of processed soy products.
Talk to your healthcare provider if you are considering taking a supplement containing soy isoflavones.
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