Soybeans and soy products : benefit or harm ?
Healthy Eating And Diet / / August 12, 2017
Soya quite controversial product.You've heard of her exclusive benefits: lower cholesterol, reduces menopausal hot flashes, prevents the occurrence of breast and prostate cancer, protects against osteoporosis and promotes weight loss.
However, there is a point of view that the positive qualities of soya is not more than a publicity stunt.And that soy is harmful to health: it creates the risk of developing Alzheimer's disease, osteoporosis, some cancers, leading to hormonal problems and some other negative results.Moreover, the horrors that are painted, stagger the imagination!Sometimes it seems that a massive attack on soybeans - is run over by the competition meat corporations.As if there was an age-old tradition of use of this cereal Eastern nations!
So useful soy or harmful?Get confused very easily, especially ordinary consumers are not required to understand the logic of scientific arguments.As far as is consistent point of view of fans and nisprovergateley soybeans ready to meet almost into
try to summarize everything known about the most controversial issues in the popular language.Decide about the benefit and harm of soybean is especially important for vegetarians, especially vegans, who appreciate the soybean as a unique source of protein.
whether soy is useful for heart disease?
In 1995, the results of 38 controlled clinical trials, it was concluded that daily consumption of about 50 grams of soy protein instead of animal protein can lower total cholesterol by 9.3%, the level of LDL (harmful cholesterol) by 12.9% and triglyceride levels by 10.5%.
This decrease, if it will be a long time, would mean a reduction by 20% the risk of heart attacks, strokes and other forms of heart disease.And the benefits of soy have been besperetsedenta.
But the modern view, based on several studies published during the period from 2000, is not so optimistic about the soybean and cholesterol.
According to a more complete and advanced research of soybean, which was conducted by the Committee the power of the American Heart Association, 50 grams of soy daily menu human can reduce the level of harmful cholesterol by only 3%.That is still lower, but not too much.
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In addition, we must bear in mind that 50 grams of soy represent more than half of the proteins required for an adult on a daily basis.They correspond to 680 grams of tofu or 8 cups (each volume of 236.6 mL) of soy milk a day.
turns out that soy benefits doubtful hearts?
Not at all.The known facts do not mean that you must abandon tofu, tempeh or soy milk - and even completely ignore edamame (how funny is called soy beans).
Committee of the American Heart Association notes that, although the soy protein itself has on cholesterol is very little direct action containing soy products are good for the heart and blood vessels.Firstly, they provide the body with polyunsaturated fats, fiber, vitamins and minerals and contain very small amounts of saturated fat.Secondly, they allow you to replace the less useful in terms of health, food (eg, red meat).
Harmful if soy to thyroid?
What's the problem?It is about strumogennyh substances that prevent the normal operation of the thyroid gland, up to the formation of goiter.Dysfunction can occur when in the diet of people who use a large number of products with strumogenami (which is wheat, cabbage, asparagus, cauliflower, kohlrabi, horseradish, radishes, turnips, rutabaga, etc..) Is not enough iodine.
Studies 50 years ago showed cases of goiter in infants fed meals based on soy flour.Soy is demonstrated not just damage, but damage to the aggressive!Since steel to produce baby food from isolated soy protein (who, unlike flour contains strumogennye substances and enriched in iodine).
As for adults, the use of soy leads to disruption of thyroid function in healthy people if the lack of iodine in the diet.Therefore, people who consume soy in foods, vegans in particular, need to monitor the content of iodine in the diet.In particular, the use of iodized salt, seaweed (though in them, iodine is not always balanced) or vitamin supplements.
Thus, soy products can actually contain strumogennye matter, but if the diet is balanced on the content of iodine, soy is safe for the thyroid gland.
really harmful soy reduces the intellect?
There are studies that found a relationship between the consumption of tofu and the weakening of mental abilities.But the findings of this study have been criticized as not sufficiently probative.There are also three other studies showing that isoflavones help to strengthen these capacities.For example, the Seventh Day Adventists, whose diet is quite a lot of tofu, show better than other groups of Americans, cognitive function in old age.Therefore, it can be said that at least about irrefutable data that soy harms the brain, does not exist today.In the same way we can talk about the benefits of soy for the intelligence and memory.
Soy products and assimilation of minerals
Any product - it is his constituents in a particular configuration, which depends on the benefits and harms, - soy is not an exception.Soybean contains a large amount of so-called phytates, substances interfering absorption not only iodine but also zinc, iron and calcium.
As for iron, then for vegans is not a problem.Perhaps even more low, than in meat eaters, iron levels - one of the reasons for the low risk of cardiovascular disease.In addition, if a person creates a varied diet, including sufficient iron products (cereals, legumes, nuts, dried fruit), soybeans can not be an obstacle.It is above all to ensure sufficient intake of vitamin C, certainly during meals, as this helps the absorption of iron.
about calcium.For people who use soy, it is important to know the rules of the recommended calcium (1,000 mg for adults).Furthermore, it is necessary to form a balanced diet, with adequate protein and vitamin D. However, soy products have no effect on such a uniquely calcium, and even more so, isoflavones positively affect bone health.Finally
zinc.This is one of the food items that should be given special attention in a vegan diet.There is no reason to abandon soy products, but there is a reason to ensure that the daily diet includes a sufficient number of nuts, seeds, whole grains and legumes (they contain a lot of zinc).
Thus, the benefits and harms of soy - it is also a question of balanced or not balanced diet.
Useful Is soy for breast cancer or, on the contrary, leads to it?
issue contradictory and insufficiently studied, but there are proven facts.For example, studies examining the health of Shanghai women, found that those who took a large amount of soy protein in adolescence and early adulthood, were almost 60% lower risk of developing premenopausal breast cancer - compared with women who soybeans did not use.
The fact that isoflavones have estrogen-like effect, which in itself means an increased risk of breast cancer disease.However, researchers are more inclined to the conclusion that this effect exists for a short period of time, at long as the effect is activated antiestrogen.In addition, low doses of soy isoflavone (genistein) promote proliferation of cancer cells, and large - hindered.So it is not clear from the benefits and harms of hormone-dependent soybean opuley, and even do not understand everything.
There is another point.Soybean isoflavone genistein inhibits the growth of blood vessels and the enzyme which support tumor growth.Soya - 'intelligent' product that can change estrogen metabolism so as to protect the body against cancer.
Perhaps the only group of women, which is to refrain from eating soy, or reduce such - it is women who have had breast cancer.And it is not certain, since the positive properties, the use of soy may outweigh its estrogenic effect, although the question and requires further investigation.Therefore, if these women like soy products and are accustomed to their use, they need not be completely ruled out soy from your diet, no irreparable harm their soybean did not cause.
Soybeans - one of the main vegetarian foods, which proteins are added advantages of a vegetarian diet: nourishing and satiating, they do not form a slag.
Soy products and other types of cancer
Although substances contained in soy could be - presumably - to protect the body against endometrial cancer, ovarian, colon, prostate, and other species, there is currently no convincing evidence of this.However, the opposite is also no evidence.
whether soy is harmful for ovulation?
data that soy adversely affect reproductive function, not supported by any research.There are data that require additional confirmation that izoflafony can delay, but not prevent ovulation in women.
Also, there is no evidence that the reduced amount or concentration of spermatozoa.And recent studies show that soy does not affect testosterone levels.
whether soy is useful during menopause?
Soy has also been studied as a means to treat hot flashes and other problems that so often is associated menopause.
In theory, this makes sense.Soybeans are rich, as already mentioned, phytoestrogens.Thus, they could soothe post-menopausal hot flashes, providing a woman's body likeness of estrogen - at a time when their levels fall..
Age-related changes in the female reproductive (reproductive) system
However, carefully controlled studies have not yet discovered that this is the case, and the Committee of the American Heart Association, for its part, concluded,that of soy was observed properties facilitate flushing and other symptoms of menopause.
So should eat soy?Useful soy or harmful?
What is known today about the soya leads to the conclusion that its moderate use is safe for virtually all healthy people.Moderate consumption - it 2-3 servings daily (1 serving = 80 g), if you are a vegan.Pay attention while balancing your menu.
Soybeans, tofu and other soy products - this is a great alternative to red meat.Soy is useful primarily as a substitute for meat harmful, more harmful is not soy, but only "more meat!»
In some cultures, soy products are the main protein, and there is no need to change the age-old habit.However, if you are not a vegan, there's no reason to make the main source of protein soy: just 2-4 servings of soy per week.And abandon soybeans also no reason.
Two conclusions about the benefits and dangers of soy:
1. Numerous tests have not revealed soy harm to human health.The scandal surrounding the soybean does not correspond to the scale of the problem.However, many of the beneficial properties of soy also did not find scientific evidence.
2. moderate soy consumption is perfectly safe for healthy people:
- No need to give up soy if you got used to it
- Eat up to 2 servings of soy foods a day with a balanced diet, if you are a vegan
- Eat soybeans to 4 timesa week if you are a meat-eater.