At first, soy was considered the basis of a vegetarian diet, and in the last few years it has become an irreplaceable ingredient on the table of most people. Since scientists confirmed that it lowers cholesterol and protects against heart disease, sales of this food have increased significantly. Many have started using tofu, soy steaks and flakes instead of meat.
However, in recent years, conflicting information has begun to arrive about soybeans. Its effectiveness in the prevention of breast cancer, osteoporosis and other diseases is now under question. Also, the American Heart Association has changed its stance on soy, concluding that it does not lower bad cholesterol (LDL) levels to the extent previously thought. So what is the real truth? Soy still remains a useful ingredient (protein) of a balanced diet. However, numerous claims about its effectiveness in the prevention and treatment of numerous health conditions are exaggerated, misinterpreted, or simply not based on solid scientific evidence.
We show you the real benefits of this legume:
PREVENTS THE APPEARANCE OF HEART DISEASES
Scientists have concluded that soy lowers cholesterol levels in postmenopausal women. By "mimicking" the role of estrogen, isoflavones (plant ingredients in soy that act like weakened hormones) can prevent an increase in cholesterol levels in postmenopausal women. But when it comes to younger women, in whose bodies estrogen is naturally produced, the effects of soy are minimal. Explanation: Estrogen keeps cholesterol levels stable. After entering menopause, the level of estrogen in the body decreases, and the level of cholesterol increases. Although your cholesterol level will not decrease, if you eat soy, this does not mean that your heart will not "benefit". Soy is a good alternative to meat because it contains less saturated fatty acids (which increase blood cholesterol levels). Use soy meat substitutes in burgers or try tofu as a substitute for cheese.
PROTECTS BONES
If you want to strengthen your bones, don't count on tofu and other soy products. American research shows that women in their early twenties who took soy isoflavones (in the form of a dietary supplement) for a year did not increase their bone density any more than those who did not take this dietary supplement. The results in the group of older women are slightly better, but not convincing enough to draw a clear conclusion about the benefits of soy. Estrogen promotes the growth of certain bone cells, which is why isoflavones can have a greater effect on building bone mass among older women whose body no longer produces the natural hormone. Scientists say more tests are needed before a final judgment can be made on whether soy consumption alone is sufficient for bone preservation. Calcium-rich foods, such as skimmed milk products, are the best form of bone protection for young women. This mineral is not present in large amounts in most soy products, but calcium-fortified soy milk and tofu can be good sources. Just one glass of this milk contains more than 30 percent of the recommended daily dose of calcium, which is 1.000 mg.
REDUCES THE RISK OF BREAST CANCER
Current scientific knowledge about the effects of using soy in adulthood for the purpose of breast cancer prevention is quite contradictory. In a review of numerous studies on this topic, however, scientists could not find solid evidence for this claim. Although Asian women whose diet is rich in soy are far less likely to get breast cancer compared to European and American women, scientists believe that the key difference is that Asian women eat soy from early childhood. The estrogenic properties of isoflavones can cause changes in breast tissue that reduce the risk of cancer. Some scientists even believe that consuming soy in larger quantities or taking isoflavones as a dietary supplement may be harmful to women who are at a higher risk of developing cancer.
Tip + The healthiest sources of soy
Just because it's not a cure-all, doesn't mean soy isn't beneficial. This plant is not only a good source of protein, but is also rich in plant fiber, B complex vitamins and antioxidants. Try:
Soy bean Soy milk Tofu Soy yogurt Soy burgers, transmitted by Beauty and Health.
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