![]() Other factors, such as soy’s high-fibre or low saturated-fat content may play a part.Īnother reason could be, the amount of animal protein in the diet (including saturated fat and cholesterol within the animal protein) may be reduced and indirectly improve our blood cholesterol levels. It is not known how this happens – it could be phytoestrogens or soy proteins working alone or together. Whole soy products (such as soymilk, soybeans and soy nuts) have a greater effect on improving cholesterol levels than processed soy products. The United States Food and Drug Administration also found adults who include at least 25g soy protein (about 4 servings of soy) daily in a diet low in saturated fat and cholesterol can reduce LDL cholesterol by about 3 to 4%. Soybeans have been shown to lower total cholesterol and LDL cholesterol levels, both known risk factors of heart disease.Īn analysis of clinical trials suggests 14g to 50g of soy protein can significantly reduce total blood cholesterol levels, LDL (bad) cholesterol levels and triglycerides, while moderately increasing HDL (good) cholesterol levels. Oestrogen may protect women against heart disease during their reproductive years, but rates of heart disease increase after menopause. Having a diet rich in soy foods is linked with a lower risk of cardiovascular disease, including stroke and coronary heart disease. Research suggests that soybeans and soy foods have a range of health benefits. Some of the richest sources of isoflavones are soy flour and soy nuts. However, the amount of isoflavones varies with the type of soy food, preparation method and brand. Soybeans are the most common source of isoflavones in food. Isoflavones are very strong antioxidants and can mimic the effects of oestrogen, but their full physiological effects are still being investigated. There are many types of phytoestrogens, one example being isoflavones. ![]() Given the right conditions, these compounds copy the action of the female hormone oestrogen but are much less powerful – about 1,000 times less. Soybeans contain hormone-like substances called phytoestrogens (‘phyto’ means plant), which are naturally occurring chemicals found in plants. It also includes products that contain soy or soy-based ingredients such as – lecithin (additive 322) which can be found in some chocolate and baked goods. This includes tofu sausages and burgers, soy breads, soy pasta and soymilk yoghurts and cheeses. ‘Second generation’ soy productsĪnother class of soy-based food exists called ‘second generation' soy food. Some soy products are sources of calcium and iron – such as tofu or tempeh (made with a calcium coagulant) and calcium-fortified soy drinks. Unfermented foods include – tofu, soymilk, edamame, soy nuts and sprouts, while fermented soy products include – miso, tempeh, natto and soy sauce. It is one of the few known plant foods (the other is amaranth seed and to a lesser degree, quinoa) to contain all the essential amino acids, like those found in meat.įoods made from soybeans can be divided into unfermented and fermented foods. See your doctor or dietitian for further guidance. More research is needed, but the evidence so far suggests that it is wise to include whole soy (or soy) foods in your daily diet. Eating soybean-based foods may reduce the risk of various health problems, including cardiovascular disease, stroke, coronary heart disease (CHD), some cancers and improve bone health.Įvidence also suggests the consumption of soy and soy foods is beneficial for peri-menopausal and postmenopausal women and is linked to fewer and reduced severity of hot flushes. ![]() Soybeans contain hormone-like substances called phytoestrogens that mimic the action of the hormone oestrogen and have been associated with beneficial health effects. This is due to their high-quality ('complete') protein content, and their ability to be processed into milk and meat substitutes. Soy and soy foods are popular especially for people following vegetarian and vegan diets. Soybeans are members of the pea (legume) family of vegetables and have been a staple of Asian cuisines for thousands of years.
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