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  • Writer's pictureSomnath banerjee

Amazing Benefits Of Soy

Updated: Oct 1, 2020



This article is evidence based: click the - (link) to see the research or that particular study.


We have discussed soy and why there are so many haters of soy. Soy is very beneficial for our health.


If you're suffering from thyroid avoid soy or soy products. I'll soon write a blog on Hypothyroidism or thyroid problems and what foods you should eat and what you should avoid. Stay tuned.


Okay here are some several benefits of soy in detail.



Soy Help Promote Heart Health.


Healthy fats and high fibrous foods like lentils, beans always help to promote a healthy heart. Soy also comes under this and it was found that soy may help in promoting heart health. (link)


Isoflavones for which soy products have so many hatters are the only things which help promote heart health. It was found that isoflavones found in soy helps to clear the blood vessels by reducing the inflammation present in the body and promotes heart health. This isoflavones also increases the elastic effects in the blood vessels. (link)


Soy Products was to be the controversial topic, but science is going way beyond that to find out best and the worst.


There is a study done with few individuals, their diet consists of 20% of soy foods and after a few days it was reviewed that they have lower the risk of stroke by 16%. (link)


Some other research also shows that eating soy products also decreases the risk of dying from heart disease by 15%.(link)


Soy can decrease blood sugar problems.


Unless and until we stick to a healthy diet, we will avoid blood sugar problems as well.

Soy is one of them in the healthiest food option which we always avoided.


Soy foods contain a lot of protein and have a complete amino acid profile which helps to restrict spikes in blood sugar levels as like any other protein.


In 17 studies with menopause women were done, they were given a soy based diet and it was found that the isoflavones found in the soy helps to slightly reduce the blood sugar or insulin spikes levels. (link)


We have discussed insulin in the carbohydrates blog and we know that when our body leads to insulin resistance then we suffer from type II Diabetes. It means that our cells will no longer respond to insulin normally.


It was shocking to know that isoflavones present in soy helps to lower insulin resistance. (link)


It was also found in studies that people who are already suffering from type II DIABETES, have lower their blood sugar levels or metabolic syndromes after they started taking soy supplements. (link)


What is metabolic syndrome?

Metabolic syndrome is a combination of many problems like high blood sugar, high blood pressure, high cholesterol levels, abdominal belly fat, heart disease, stroke, and people who are suffering from type II Diabetes.



Though we know that something about nutrition is way too controversial and it's the same as soy as well. Many research studies have been done and found no link between soy and blood sugar levels as well. In their study, it becomes just a question: does soy help reduce blood sugar or avoid type II Diabetes? (link) (link) (link)


Though more studies need to be done for a strong conclusion, it's not bad to consume soy in everyday meals as well.


Soy Help lower blood pressure


Okay soy has all the amino acids profile and it is a good quality protein. It was found that foods which contain all these amino acids profiles help to reduce blood pressure. (link)


It was also said that isoflavones have a property to reduce blood pressure as well. In one study, some individuals who are already suffering from high blood pressure are given around 55-135mg of isoflavones daily. After a few days it was found that there was a decrease in blood pressure levels by 3-6mm Hg.


This effect was so less, and done in people who already have elevated levels of blood sugar levels. Though many studies believe that the one individual may or may not get benefit if they are in normal levels then the elevated levels. (link) (link)


So again it was clear that more research was needed, about soy that does it really lower the blood pressure levels in normal individuals. Though the lowering effects with elevated levels of blood pressure are also very low.


Soy may lower cholesterol levels


Several studies have shown that having soy food in your daily diet helps reduce bad cholesterol (LDL) and helps to increase or boost. Good cholesterol (HDL) significantly (link) (link) (link)


It was also shown that, having around 25grams of soy protein per day, decreases about 3% of total bad cholesterol levels(LDL). (link)


However in today's world many people are suffering from heart disease due to bad cholesterol present in our body. So it was clearly shown that people who are constantly taking soy rich diets can have high cholesterol and lower risk of heart problems due to LDL.


Another study showed that having a soy rich diet may help reduce bad cholesterol by 2-4% and also raise good cholesterol as well. (link)


It was also found that, instead of taking soy supplements, it's better to take soy milk or soy beans or tofu which helps to increase good cholesterol rather than taking soy supplements. (link)


Soy Can Reduce The Risk Of Breast Cancer


As we have understood in previous blog "soy", isoflavones in soy can help reduce certain cancer in our body. It was found that estrogen or isoflavones help to reduce or decrease the risk of breast cancer in females.


A 12 study with women where they have given a soy rich diet and after a test of those women, it was found that 16% lower risk of dying from cancer, then who are not taking soy (link)


Their are pre test and a post test study with women and found 28% lower risk of breast cancer in postmenopausal then in premenopausal (link)


Studies where confusion, and particularly amounts of women have shown the benefits of eating soy rich foods and others don't. So the research is way more to do, and we need more research to understand about the particular things on a larger scale.



Other Benefits Of Soy Are:


Improve Bone Health :

several studies have found that soy can help increase bone density. Though soy have calcium and about 40-110mg of isoflavones can reduce bone loss as well. (link) (link) (link) (link)


Reduce Risk of other types of cancers

Studies have shown that soy can reduce digestive tract cancer, colon cancer, colorectal cancers especially in women and prostate cancer in men (link) (link) (link) (link) (link)


Reduce Menopause Symptoms

When a woman reaches her 30-40s then their reproductive hormones decline naturally.


This things also happen in early age as well and studies shows that soy isoflavones have the tendency to reduce this symptoms (link) (link) (link) (link)



Conclusion

Soy is rich in nutrients and has beneficial plant compounds and we must add soy in our everyday life.


Be sure to have GMO free soy products from the market which will help you to give good benefits for your health.


Soy has many health benefits, somewhere somehow more research is needed regarding soy to come up with strong results.


It was always seen that western countries ignore soy products .


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