Soybeans provide the body with healthy compounds. But until recently, they were believed to contribute to breast cancer. Fortunately, that has been proven false by numeros new research studies. Still, there are forms and types of soybeans and soy products that can cause more problems than they prevent.
These legumes contain isoflavones, which interact with cells in a way that is similar to estrogen and testosterone the body produces. The latest research found that they don’t stimulate cell reproduction, which would promote cancers. In fact, they inhibit cell replications. Women with the highest intake of soybeans have lower rates of breast cancer. Men who develop prostate cancer are more likely to survive it if they regularly eat soybeans.
Because of their estrogen like effect, isoflavones can help lessen hot flashes and night sweats for some women. It’s more likely to help if they are started before menopause. They can decrease postmenopausal vaginal dryness as well. This hormone-like activity also helps keep bones strong.
These legumes are also a good source of:
Omega-3 fatty acids and vitamin E
The saponins, protease inhibitors, and lignin that help prevent cancer
Potassium, folate, magnesium, and selenium
Dietary fiber (decreases cholesterol reabsorption in the gut)
Protein (have all 9 essential amino acids and thus a complete protein
Most soybeans grown in the U.S. are genetically modified (GMOs). The health consequences of that aren’t fully understood, so it’s probably best to chose organic soy products (organic products are non-GMO as well). Avoid soy isolates, hydrolyzed soy protein, and products with soy isoflavones added. Soy supplements aren’t recommended by any resources consulted. Soy nuts, edamame, tofu, tempeh, and soy milk are all excellent foods.
References:
Barnard, Dr. N. Your Body in Balance. NY, NY: Grand Central Publishing, 2020.
Knowles, C., Registered Dietician. The Nutritionist’s Kitchen. Boulder, Colorado: Roost Books, 2020.
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