All About Soy |
Soy has been unfairly smeared with criticisms over the years and unfairly labeled as unhealthy. This may be due to the fact that it is used in a variety of products, including meat and dairy products, and many people have been misinformed about its health benefits.
Soy is one of the most prolific plant foods on the planet. It is grown across most countries of the world and is found in all kinds of foods as an ingredient. It is an economic necessity for the world, which is made possible by the fact that it grows so readily. Indeed, soybeans are one of the oldest cultivated crops. They have been grown for more than ten thousand years, which is surprising given that they are so difficult to grow.
Do you know that soy (also called soybean), is one of the most important plant foods for humans? It is a good source of protein, vitamins, and minerals, and is extremely versatile. Soy is used in many types of foods, from tofu to soy milk to soy ice cream. It is also used in a variety of medicinal products, from estrogen-free birth control pills to soy-based cancer drugs. It is used in many processed foods, like soy milk, tofu, and soy meat substitutes. Soy is actually being cultivated around the world, on more than half of the land area used for agricultural production. This is more than any other crop. (2) A Blog Post that will be published on the blog, “the
There have been numerous contradictory claims in the media regarding the safety of soy, ranging from thyroid problems to GMOs, breast cancer to baby formula. We’ll look at the facts and figure out what gives Soy his strength as a possible hero or villain.
So, what exactly are soybeans?
Soy is a Chinese plant that came in North America in 1765. Soy cultivation in North America started as a method of feeding animals and did not become a human food crop until the early twentieth century.
Soybeans were genetically engineered for the first time in 1995, and now approximately 90% of the soybeans produced are genetically modified.
Soybeans have a PDCAA (Protein Quality Score) of just under 1.0, while soy protein isolate has a PDCAA of just under 1.0. Soy is ranked at the top of the list, with milk, beef, and chicken egg proteins, with a score of 1.0.
Soybeans have a 1:7 omega-3 to omega-6 fatty acid ratio, which is acceptable when compared to oils like sunflower and peanut oil, which have a 1:100+ ratio.
Soybeans include a combination of slowly digested carbohydrates, such as fiber and other starches, that may help good bacteria thrive in the stomach. As a result, for individuals who do not have a soy sensitivity, soy may be called GI-friendly.
Soybeans: Everything You Need to Know
Soy is not a staple meal in most traditional Asian cuisines, according to cultural observation. The East Asian population consumes between 40 and 90 grams of soy per day on average (1.5 to 3 ounces). This is the total amount of soy consumed (not grams of soy protein).
Soy protein is 10 to 20 grams in this quantity of soy. Soy products, for example, are typically used as a condiment in a major meal and eaten whole. B. Edamame, also known as fermented soybeans, such as miso, tofu, natto, and soy sauce.
Refined soy products, such as soy concentrates, textured soybeans, and soy lecithin, are becoming more popular in processed meals in North America. Between 2000 and 2007, more than 2,700 new products using soy were introduced in the United States.
Most people associate soy intake with these types of processed soy (not the whole, fermented forms of traditional Asian cuisine).
Soy product sales have increased dramatically, owing to health claims for soy.
What is the significance of soy consumption?
Phytoestrogens (PEs), commonly known as isoflavones, are found in hundreds of foods, including soy (a type of flavonoids – the same flavonoids that make tomatoes, green tea and red wine healthy).
They serve as a defensive mechanism and fungicide in plants. EPs, which include genistein, daidzein, and glycitein, function as natural estrogen receptor modulators in humans.
PE has a structure that is similar to estradiol, a kind of human estrogen. They have both a weakly stimulating and an estrogen-inhibiting action, depending on the conditions.
EPs bind only weakly to sex hormone-binding proteins, according to the UK Toxicity Commission (2003), and are unlikely to block estrogens or androgens from binding (if blood levels are normal).
Many of the current arguments regarding soybeans are based on the EPs. Because of the alcohol employed in the extraction process, the EP content (and therefore the phytonutrient content) of soy protein isolates and concentrates is decreased. Some, however, continue to exist.
Certain foods’ phytoestrogen content
|electricity supply||Service||PE quantity in total (mg)|
|water wash, soy protein concentrate||3.5 oz.||102|
|alcohol wax, soy protein concentration||3.5 oz.||12|
|Soybeans, cooked||½ cup||47|
|Dry-roasted soybeans||1 ounce||37|
|Soy milk||1 cup||30|
|Yogurt made with tofu||½ cup||21|
|cooked green soya beans (edamame)||½ cup||12|
|Hot dog made of soy.||1 hot dog||11|
|Sausages made with soy||3 links||3|
|mozzarella cheese, soy cheese||1 ounce||2|
6 ounces of tofu, half a cup of soy milk, and 12 cup of edamame are typical daily soy consumption amounts. Approximately 75 mg of EP would be produced as a consequence of this.
This is a fraction of what is required to have a detrimental impact on hormone levels. However, as the chart above shows, consuming a lot of some processed soy products may do a lot more.
We still don’t know how polyethylene terephthalates will react in the body after consumption. The actual effects are determined by the overall quantity of PE in the body, the receptors’ binding affinity, and potentially a number of hereditary variables.
Despite the varied findings and lack of agreement, a consistent theme emerges: very high PE levels have a detrimental impact on hormone levels in both men and women, and may impede muscle development and fat loss to some degree.
Cancer and soy
Prostate cancer is uncommon in countries where soy is consumed frequently. EPs have also been demonstrated in animal studies to inhibit prostate cancer and tumor metastasis.
Although modest estrogenic effects have been observed in breast tissue, soy and PE intake does not seem to alter the endometrium of premenopausal women. Studies in women, for example, have often shown a favorable impact (on cancer prevention), but the size of the benefit is modest and unclear. If someone has already been diagnosed with cancer, it is critical to determine if the tumour is estrogen receptor positive. If this is the case, goods with a high polyethylene content should be avoided.
Pregnancy and soy
Although there are still concerns regarding intrauterine or early postnatal exposure, the low quantities and concentrations of EPs in the food compared to the hormones generated in the body make it unlikely that regular exposure would cause harm. PE in the mother’s diet gets into breast milk, although breastfed babies absorb very little PE. The American Pediatric Association advises against using soy-based baby formula until all other alternatives have been exhausted.
Soybeans and sperm are two types of soybeans.
Soy has been given in regulated amounts to people or primates in a number of trials, and no detrimental effects on sperm count, quality, or motility have been found. Is it true that consuming a lot of soy reduces sperm count? Without a doubt. Is this anything to be concerned about? Unless you want those sperm to earn a livelihood, probably not.
Bones and soybeans
PE demonstrated a substantial improvement on spinal bone density in a meta-analysis (conducted in women), particularly when PE was taken in larger dosages and for a longer length of time. PE substantially enhanced bone growth and reduced bone degeneration, according to a second meta-analysis. Polyethylene terephthalates derived from soybeans may be beneficial to your bones.
Body composition and soy
For the same calorie intake, individuals who ate soy protein, dairy-based meal replacements, beef, or pork lost the same amount of weight (and in some instances, inches). Soy protein supplements function in the same manner as other protein supplements when combined with a reasonable exercise regimen and a diverse, high-calorie diet: they build lean mass, decrease the stress hormone response to exercise, and enhance performance. (Take, for example, this research.)
Anti-nutrients in soy
Soy products include trypsin inhibitors and phytic acid, which may obstruct nutritional absorption. Cooking and fermentation deactivate these compounds. Cooked and fermented soy products are thus unlikely to interfere with protein and mineral absorption. Phytic acid may also have anti-cancer effects. When iodine levels are low and soy consumption is high, goitrogens in soy (and other plants) cause thyroid issues. Iodine is naturally found in foods like sea salt and sea vegetables (also known as seaweeds such as kelp, dulse, etc.).
Hearts and soybeans
The health of one’s heart is determined by one’s food and lifestyle, not by an ounce of miso. Whole soy products in small quantities may help lower cholesterol levels.
Kidneys and soybeans
Even if soy protein is of excellent quality, it does not have the same impact on kidney function as animal protein. Soy should be included to your diet if your doctor or mother is still worried about high-protein meals.
There’s a lot more to learn about soybeans.
Soy is a high-quality protein that fulfills all of a person’s necessary amino acid requirements, according to the World Health Organization.
PE is not found in soy sauce or soy oil.
Tamoxifen has long been used to treat estrogen receptor positive breast cancer in women. In a mouse study, researchers discovered that consuming genistein (polyethylene) as part of a regular diet may inhibit tamoxifen’s capacity to halt breast cancer development.
Conclusions and suggestions
It’s difficult to go wrong with whole, unadulterated meals in general. Processed foods in any form, including soy, are notorious for causing problems.
Fiber, carbs, lipids, vitamins, minerals, and hundreds of other important plant components are removed throughout the production process, leaving a nearly pure soy protein. The sum of the parts is more helpful than the sum of the parts.
Despite the fact that certain studies have shown mixed or contradictory findings, the present research supports EPs’ safety in diets including modest quantities of whole soy products.
It’s better to stay away from isolated and highly processed soy products on a regular basis (such as soy isolates, soy concentrates, textured soy proteins, etc.). On the other side, whole soybeans, soy milk, tofu, tempeh, and miso are the finest choices.
In terms of total consumption, we believe that 1-2 servings per day (one serving equals 1 cup soymilk and 4 ounces tofu/grain/soy) is safe and possibly beneficial, but more than 3 servings per day on a regular basis is not.
In terms of illness prevention, we don’t believe soy is very beneficial. We also don’t think it’s going to hurt your efforts to achieve your ideal health, body, or performance. However, we advise against consuming too much soy.
To view the sources of information used in this article, go here.
Effects of protein source and resistance exercise on body composition and sex hormones, Kalman D, et al. JISSN 4:4 (June 2007). Brown, E.C., and colleagues Exercise effects on lean mass and antioxidant status of soy and whey protein bars. Nutr J, vol. 3, no. 1, pp. 22-27, 2004.
Post-exercise feeding of soy or whey protein increases protein synthesis and translation initiation in male rats’ skeletal muscle, Anthony TG, et al. 357-362 in J Nutr, 2007.
V. Stroescu et al. During intense training, top female gymnasts were given isolated SUPRO brand soy protein supplements and their hormone and metabolic responses were studied. J Sports Med Phys Fitness 41:89-94 in 2001.
The nutrition of the world’s longest-lived population and its possible effect on morbidity and lifespan. Caloric restriction, the traditional Okinawan diet, and good aging: 434-455 in Ann NY Acad Sci, 2007.
Tuohy, PG. Soy-based baby food with phytoestrogens. 401-405 in J Paediatr Child Health, 2003.
IC Munro, et al. Nutrition Reviews, 61:1-33, 2003. Soy isoflavones: a safety assessment.
HA Greim. Hormonally active chemicals and the endocrine and reproductive systems: are there any side effects? Pediatrics, vol. 113, no. 10, pp. 1070-1075, 2004.
J of Neuroendocrinology 2005;17:57-64. Patisaul HB. Effect of phytoestrogens on the adult and developing brain.
Chen A & Rogan WJ. Isoflavones in soymilk-based formulas: a review of the evidence for their endocrine and other activities in infants. Annu Rev Nutr 2004;24:33-54.
Food balances for soybeans and soy products from 1979 to 1988, United Nations Food and Agriculture Organization. FAO/YUNU, Rome, 1984-1990.
Hormonal effects of soy in premenopausal women and men, by Short MS. 132:570S-573S, J Nutr, 2002.
DG Candow, et al. In young people, the benefits of whey and soy protein supplements combined with resistance exercise. 2006;16:233-44 in Int J Sport Nutr Exerc Metab.
Insulin-like growth factor I, soy protein intake, and breast cancer risk, Sanderson M, et al. Nutr Cancer, vol. 50, no. 8, pp. 8-15, 2004.
Hormonal response to a soy or animal protein-rich diet without and with isoflavones in individuals with mild hypercholesterolemia, Goldin B.R., et al. Cancer Nutr 2005;51:1-6.
Dietary phytoestrogens derived from soybeans had no discernible estrogenic impact on hepatic protein synthesis in postmenopausal women, according to Teede HJ, et al. 79:396-401 in American Journal of Clinical Nutrition, 2004.
Reduced total serum cholesterol concentrations are linked with increased intake of soy products in Japanese men and women, according to Nagata C, et al. J Nutr 128:209-213, 1998.
Cassileth BR & Vickers AJ. Soy: a widely used anti-cancer agent despite alarming data Cancer Invest 2003;21:817-818.
H. Adlercreutz, H. Adlercreutz, H. Adlercreutz, H. Adlercreutz, H. Adlercreutz, H. Adlercreutz, H. Adlercreutz, H. Adlercreutz, H. Adlercreutz, H.
Phytoestrogens and thyroid cancer risk: the San Francisco Bay Area Thyroid Cancer Study, Horn-Ross PL, et al. 2002;11:43-49 in Cancer Epidemiol Biomarkers Prev.
S. Yellayi. Genistein, a phytoestrogen that induces changes in the thymus and immunity, is a concern for human health? 7616-7621 in Proc Natl Acad Sci U S A, 2002.
Effect of high and low isoflavones (phytoestrogen) soy products on inflammatory biomarkers and proinflammatory cytokines in middle-aged men and women, Jenkins DJ, et al. Metabolism 51:919-924, 2002.
LA Spence et al. A randomized crossover research looked at the effects of soy protein and isoflavones on calcium metabolism in postmenopausal women. 916-922 in Am J Clin Nutr, 2005.
Controlled substitution of soy protein with animal protein: Effects on calcium retention, bone health, and cardiovascular outcomes in postmenopausal women. Roughead ZK, et al. 90:181-189 in J Clin Endocrinol Metab, 2005.
Jenkins, DJ, and colleagues The impact of a high-protein plant-based diet on urinary calcium loss in middle-aged men and women. 57:376-382 in Eur J Clin Nutr, 2003.
Velasquez MT & Bhathena SJ. The role of dietary soy proteins in obesity. Int J Med 2004;4:72-82.
J. Odum et al. The effect of rodent diet on rat sexual development. Toxicol Sci, vol. 61, no. 1, pp. 115-127, 2001.
M. Casanova et al. In vitro interactions of genistein and daidzein with rat estrogen receptors alpha and beta and effects of dietary phytoestrogens on Sprague-Dawley rat development. Toxicol Sci 51:236-244, 1999.
Doerge DR & Change HC. Inactivation of thyroid peroxidase by soy isoflavones in vitro and in vivo. J Chromatogr B Analyt Technol Biomed Life Sci 2002;777:249-260.
Effects of prolonged dietary exposure to the phytoestrogen genistein on reproductive hormones and spermatogenesis in rats at various developmental stages, Roberts D, et al. Endocrine Journal, vol. 13, no. 2, pp. 281-286, 2000.
NB Kumar et al. Purified isoflavones were studied in a randomized, placebo-controlled Phase II clinical study for steroid hormone regulation in males with localized prostate cancer. 59:163-168 in Nutr Cancer.
Clinical and pharmacokinetic characteristics of pure soy isoflavones: Repeated treatment in males with prostate neoplasia, Fischer L, et al. Nutr Cancer, vol. 48, no. 1, pp. 160-170, 2004.
Clinical and pharmacokinetic characteristics of pure soy isoflavones: Single administration in healthy males, by Busby MG, et al. 126-136 in Am J Clin Nutr, 2002.
Normal daily consumption of soy products and isoflavonoid excretion levels in nocturnal urine samples of Chinese women in Shanghai, Chen Z, et al. Nutr Cancer, vol. 33, no. 1, pp. 82-87, 1999.
Y. Arai et al. For reliable estimate of phytoestrogen consumption, compare isoflavones between food intake, plasma concentration, and urine excretion. 10:127-135, J Epidemiol, 2000.
Ososki AL & Kennelly EJ. Phytoestrogens: a review of the current state of research. Phytother Res 2003;17:845-869.
A time-dependent reduction in plasma testosterone and antioxidant levels in males, Maneesh M, et al. Indian Journal of Physiology and Pharmacology, vol. 50, no. 2, 2006, pp. 291-296.
Subst Alcohol Actions and Misuse, vol. 50, no. 2, pp. 291-296, 1983.
Acute effects of ethanol on sex hormones in non-alcoholic men and women, Ellingbogen J. 109-116 in Alcoholism (suppl 1), 1987.
A research with a diet-controlled intervention looked at the effects of moderate alcohol intake on plasma dehydroepiandrosterone sulfate, testosterone, and estradiol levels in middle-aged and postmenopausal men and women. Alcoholism Clinical and Experimental Research, vol. 5, no. 5, pp. 780-785, 2004.
Does milk induce male reproductive dysfunction? Ganmaa D, et al. Medical Hypotheses, vol. 57, no. 5, pp. 510-514, 2001.
Estrogen is one of the risk factors for prostate cancer identified in milk, according to LQ Qin et al. Medical Hypotheses, vol. 62, no. 1, pp. 133-142, 2004.
MF McCarty. Isoflavones are straightforward; their advantages come from genistein’s agonistic action against the beta-estrogen receptor. Medical Hypotheses, vol. 66, no. 10, pp. 1093-1114, 2006.
Sperm quality of fertile American males in relation to their mother’s beef intake during pregnancy, Swan SH, et al. 1497-1502 in Hum Reprod 2007;22:1497-1502.
Effects of soy protein isolate and moderate exercise on bone turnover and mineral density in postmenopausal women, Evans EM, et al. Menopause, vol. 14, no. 4, pp. 481-488, 2007.
Soy isoflavone supplementation improves bone mineral density in postmenopausal women’s spines: a meta-analysis of randomized controlled trials, Ma DF, et al. Clinical Nutrition, 2008;27:57-64.
Soy isoflavone intake inhibits bone resorption and promotes bone formation in postmenopausal women: a meta-analysis of randomized controlled trials, Ma DF, et al. 155-161 in Eur J Clin Nutr, 2008.
Sebastian A. Isoflavones, proteins and bones. Am J Clin Nutr 2005;81:733-735. Weaver CM & Cheong JMK. Soy isoflavones and bone health: The connection is not clear. J Nutr 2005;135:1243-1247.
JW Anderson et al. A randomized controlled study compared soy and casein smoothies as meal replacements in an energy-restricted diet for obese women. 2007;56:280-288. Stoffwechsel 1=2007;56:280-288.
Effects of soy protein and isoflavones on human health, by CW Xiao. 138:1244S-1249S. J Nutr 2008;138:1244S-1249S.
MS Rosell and colleagues A cross-sectional research of 1033 pre- and postmenopausal women who took part in the Oxford Division of the European Prospective Cancer and Nutrition Study found a link between soy intake and blood cholesterol levels. Am J Clin Nutr 80:1391-1396, 2004.
I. Vuchenik and A. M. Shamsuddin From the lab to the clinic: inositol hexaphosphate (IP6) and inositol’s anticancer properties. 133(11 Suppl 1):3778S-3784S. J Nutr 2003;133(11 Suppl 1):3778S-3784S.
Doerge DR & Sheehan DM. Goitrogenic and estrogenic activity of soy isoflavones. Environ Health Perspect 2002;110 (Suppl 3):349-353.
Phytoestrogens and thyroid cancer risk: the San Francisco Bay Area thyroid cancer research, Horn-Ross PL, et al. 2002;11:43-49 in Cancer Epidemiol Biomarkers Prev.
IC Munro, et al. Nutr Rev 2003;61:1-33; Soy isoflavones: a safety assessment.
Do you want to become in the greatest form of your life and keep it for the rest of your life? Check out the 5-day body transformation programs below.
What’s the greatest part? They’re totally costless.
Click on one of the links below to access the free courses.
The soybean is a type of bean which is high in protein that is used to make a lot of different foods. Soybeans are used in food products like soy milk, soy noodles, soy dogs, soy burgers, soy cheeses, soy bread, soy nuts, soy jerky, soy ice cream, soy sauce, soy milk, soy yogurt, soy butter, soy mayonnaise, etc.. Read more about is soy protein bad for you and let us know what you think.
This article broadly covered the following related topics:
- all about soy milk
- what is soy
- dangers of soy
- soy milk
- soy estrogen studies