Soy Myth and Fact

in #food5 years ago

Myth and fact, actually, since there is so much information – good and bad – about the health benefits of this interesting food. I remember the days when soy was one of those "weird" foods in the supermarkets, found mostly in giant white chunks in the dairy aisle. Now, it's everywhere in so many great tasting products. People are always asking me "Should I eat soy?" The answer is a qualified yes – if you enjoy the taste of soy (there's plenty of other nutritious stuff in the food supply). I think soy products can be a very healthful addition to the diet of many people (except those of you who are breast cancer survivors – more on that later), as long as you keep in mind some fundamentals about soy and soy products.


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Soy is part of the plant kingdom (the only other one option is the animal kingdom), but it's not a vegetable. It is called a legume and is a rich source of complete protein (just like beef, chicken, or fish). It's naturally cholesterol free, and is sort of the chameleon of foods. In its natural state, it is relatively bland in taste, and can take on the flavors of whatever you mix it with.

Most scientific studies show health benefits of soy, when consumed in amounts of 25 grams or more. Is that a lot? For Americans, yes. In Asia, where the diet is soy based, it's not much at all. With the availability of products like Boca burgers, and all kinds of products ranging from buffalo wings to lasagna, one serving can contain 15+ grams of soy protein. With one glass of soy milk, a handful of soy nuts, or edamame all weighing in at around 10 grams each, it's fairly easy to get there. Soy snacks abound – and while I'm a big fan of the soy crisps as a great substitute for chips – it's important to limit your selections to a serving, since the calories can add up quickly. So, be mindful of your servings of soy ice cream, chips, and other treats. And watch your intake of fried tofu – even in heart-healthy oil – it can pack on quite a caloric load. Soy sauce is a favorite, not only for use in Asian food, but as a low-calorie seasoning to replace fattier choices. Be sure to select low-sodium soy sauce, since just a couple of tablespoons of the regular provides your entire sodium intake for the day!

The health benefits of soy can be documented for some diseases. There are some good studies documenting the role of regular soy consumption in helping to lower "bad" (LDL) cholesterol, and thus helpful in reducing the risk of heart disease. BUT – there is a major BUT here – do not self-medicate, and think that eating soy is a replacement for regular medical care, and that you won't get high cholesterol if you eat a lot of soy. Make sure you check with your doctor to get your levels measured first. Eating soy can be a help, but your overall diet is also key, as well as your medical history. Food is not medicine, and can promote health, but don't feel that you've failed if you need medications as well.

What about cancer and soy? There is a lot of mixed information, so it's too early to say for sure. Since soy is a weak estrogen, it is NOT recommended for breast cancer survivors.. Theoretically, a weak estrogen might be helpful to offset menopausal symptoms, like night-sweats, but the data are inconclusive; some people think it works, but the studies do not conclusively support it. On the other hand, there are some studies suggesting that soy can contribute to the prevention of colon and prostate cancer. Again, too early to tell.

On a final thought, some friends brought to my attention the variety of soy candles, soy lip gloss, and other non-edible soy products, and wondered about the health benefits. While soy candles can be healthy for the environment (they are not petroleum based), your own health will not be affected by soy products that are not edible. Nice thought, though…

What are your soy experiences? I'd love to know some products you've found that are tasty and healthful, and your thoughts on the health benefits of soy.

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