Think about it: Its protein is complete, like the best animal sources -- but
it has almost no saturated fat. Soybeans have numerous minerals, including
iron and, if the processing method is right, calcium.
Soy foods are also rich in isoflavones - unique plant compounds that fit
particular human hormone receptors like keys in a lock, and may open the
door to special health benefits. The combination of soy protein and
isoflavones reliably lowers high blood cholesterol. Isoflavones also improve
overall cardiovascular health, provide some protection against cancers of
the prostate and uterus, help build bone and may ease menopausal hot
flashes.
A fine bean, to be sure. But it's no panacea - no one food is. What really
improves health is a balanced dietary pattern that relies mostly on whole
foods, including fruits, vegetables and grains. Enjoy a tempeh burger
instead of a beef patty, and you double your benefit - first by eating soy,
and second by taking some red meat off your plate. Soy foods have amazing
culinary versatility: From faux fajitas to authentic Asian feasts, they cook
up as a tasty alternative to red meat.
Protecting Your Heart
The FDA has approved this health claim for soy on food packaging: "25 grams
of soy protein a day, as part of a diet low in saturated fat and
cholesterol, may reduce the risk of heart disease." Left unsaid is research
that's shown the combination of soy protein and isoflavones to be more
effective at lowering blood cholesterol than soy protein alone. Isoflavones
have other cardiovascular benefits: They act as antioxidants, inhibit blood
clotting and improve the elasticity of blood vessels, which benefits blood
flow and lowers blood pressure.
A Weapon Against Cancer
Soy's isoflavones are believed to play a role in inhibiting cancer. In the
lab, isoflavones introduced to a cell culture medium where tumor cells were
attempting to grow have blocked the cancer cells' progress. If a tiny tumor
does form, one isoflavone in particular - genistein - helps prevent it from
developing a blood supply and subsequently getting bigger.
The most direct cancer protection you receive from soy foods, however,
relates to the way isoflavones interfere with hormone-related cancers,
particularly of the prostate and uterus. For example, isoflavones inhibit
testosterone from turning into a form that promotes prostate cell growth,
and thus, cancer.
The breast cancer story is more complex. Although there's some evidence that
soy foods rich in isoflavones may help protect against endometrial, breast
and other hormone-related cancers, there is conflicting data. While many
experts believe that soy foods are health-protective for all women, several
raise concerns about isoflavone supplements.
A Special Benefit During Menopause
By fitting into estrogen receptors, soy's isoflavones may play a special
role in helping women undergoing menopause do so comfortably and
healthfully. Some, but not all, studies find that eating soy may reduce hot
flashes. Soy foods rich in isoflavones also help prevent the bone loss that
often accelerates after menopause, which can progress to osteoporosis. Like
estrogen itself, soy builds bone. By lowering cholesterol and protecting the
heart, soy foods help reduce the risk of heart disease, which can become
greater as natural heart-protective estrogen levels fall.
it has almost no saturated fat. Soybeans have numerous minerals, including
iron and, if the processing method is right, calcium.
Soy foods are also rich in isoflavones - unique plant compounds that fit
particular human hormone receptors like keys in a lock, and may open the
door to special health benefits. The combination of soy protein and
isoflavones reliably lowers high blood cholesterol. Isoflavones also improve
overall cardiovascular health, provide some protection against cancers of
the prostate and uterus, help build bone and may ease menopausal hot
flashes.
A fine bean, to be sure. But it's no panacea - no one food is. What really
improves health is a balanced dietary pattern that relies mostly on whole
foods, including fruits, vegetables and grains. Enjoy a tempeh burger
instead of a beef patty, and you double your benefit - first by eating soy,
and second by taking some red meat off your plate. Soy foods have amazing
culinary versatility: From faux fajitas to authentic Asian feasts, they cook
up as a tasty alternative to red meat.
Protecting Your Heart
The FDA has approved this health claim for soy on food packaging: "25 grams
of soy protein a day, as part of a diet low in saturated fat and
cholesterol, may reduce the risk of heart disease." Left unsaid is research
that's shown the combination of soy protein and isoflavones to be more
effective at lowering blood cholesterol than soy protein alone. Isoflavones
have other cardiovascular benefits: They act as antioxidants, inhibit blood
clotting and improve the elasticity of blood vessels, which benefits blood
flow and lowers blood pressure.
A Weapon Against Cancer
Soy's isoflavones are believed to play a role in inhibiting cancer. In the
lab, isoflavones introduced to a cell culture medium where tumor cells were
attempting to grow have blocked the cancer cells' progress. If a tiny tumor
does form, one isoflavone in particular - genistein - helps prevent it from
developing a blood supply and subsequently getting bigger.
The most direct cancer protection you receive from soy foods, however,
relates to the way isoflavones interfere with hormone-related cancers,
particularly of the prostate and uterus. For example, isoflavones inhibit
testosterone from turning into a form that promotes prostate cell growth,
and thus, cancer.
The breast cancer story is more complex. Although there's some evidence that
soy foods rich in isoflavones may help protect against endometrial, breast
and other hormone-related cancers, there is conflicting data. While many
experts believe that soy foods are health-protective for all women, several
raise concerns about isoflavone supplements.
A Special Benefit During Menopause
By fitting into estrogen receptors, soy's isoflavones may play a special
role in helping women undergoing menopause do so comfortably and
healthfully. Some, but not all, studies find that eating soy may reduce hot
flashes. Soy foods rich in isoflavones also help prevent the bone loss that
often accelerates after menopause, which can progress to osteoporosis. Like
estrogen itself, soy builds bone. By lowering cholesterol and protecting the
heart, soy foods help reduce the risk of heart disease, which can become
greater as natural heart-protective estrogen levels fall.