Edamame beans are whole, immature soybeans that are healthy and easy to eat. This article explores the top 8 health benefits of edamame. Soy nuts are a crunchy snack made from mature soybeans that have been soaked in water, drained, and baked or roasted. Here are 6 impressive benefits…. Tempeh is a fermented soybean product with a variety of health benefits. This article explains why tempeh can be a nutritious addition to your diet.
Soybeans are a type of edible legume that is popular in Asia and the US. This article contains detailed health and nutrition information on soybeans. Soy protein is a controversial food — while some think of it as a nutritional powerhouse, others see it as an enemy to health.
This article tells you…. Here's a deeper look. An allergic reaction to soy is common in both adults and infants. Learn more about soy allergies, including symptoms and treatment. Health Conditions Discover Plan Connect. Nutrition Benefits Concerns Differences in soy products Bottom line Soy is arguably one of the most controversial nutrition topics. Share on Pinterest. Contains various nutrients. May offer several health benefits.
Why are some people concerned about soy? Not all soy-based foods are the same. The bottom line. Read this next. Soybeans Nutrition Facts and Health Effects. Soy Protein: Good or Bad? Soy Allergy. When researchers began taking a closer look to find out what made soy so healthy, they ran into some surprises. Soy, it turned out, contains estrogen-like compounds called isoflavones.
And some findings suggested that these compounds could promote the growth of some cancer cells , impair female fertility and mess with thyroid function. Some health experts also trash-talk soy because of its potential to be an endocrine disrupter — meaning it can mimic estrogen in the body, which may lead to a hormone overload.
At the same time, other studies were still showing that soy consumption could cure high cholesterol and help women cope with the symptoms of menopause. And Dawn Jackson Blatner, RDN , a Chicago-based dietitian, says that while whole soy does contain natural plant estrogens, they're much weaker than actual human hormones, and shouldn't case you worry.
Add it all up, and you can see how this little green bean became a source of mass dietary confusion. How did soy even get linked to cancer risk in the first place? Soy protein isolates, a highly processed form of soy used in cereals, protein bars, and snacks among other foods , may contain more soy isoflavones, which are organic compounds that can also be considered endocrine disruptors in high amounts. Elevated levels of this kind of soy may lead to unbalanced hormone levels, which can play a factor in cancer risk.
Eating soy could help protect against other types of cancer, too. Findings show that soy consumption may slightly lower the risk for gastrointestinal cancers and have a protective effect in prostate cancer survivors.
Eating a high-fiber diet is also tied to lower colon cancer rates, and soy foods like edamame and tempeh both have plenty of roughage. The only instance in which you may wish to limit soy consumption? Quantitative efficacy of soy isoflavones on menopausal hot flashes.
British journal of clinical pharmacology. Phytoestrogens for treatment of menopausal symptoms: a systematic review. Kronenberg F, Fugh-Berman A. Complementary and alternative medicine for menopausal symptoms: a review of randomized, controlled trials.
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Linos E, Willett WC. Diet and breast cancer risk reduction. Journal of the National Comprehensive Cancer Network. Effects of soy phytoestrogens genistein and daidzein on breast cancer growth. Annals of Pharmacotherapy. Soy diets containing varying amounts of genistein stimulate growth of estrogen-dependent MCF-7 tumors in a dose-dependent manner.
Cancer research. Nutrition and cancer. The clinical importance of the metabolite equol—a clue to the effectiveness of soy and its isoflavones. The Journal of nutrition. Metabolism of dietary soy isoflavones to equol by human intestinal microflora—implications for health.
Gut bacterial metabolism of the soy isoflavone daidzein: exploring the relevance to human health. Experimental biology and medicine. Lampe JW. Emerging Research on Equol and Cancer—3. The American journal of clinical nutrition. The association of soy food consumption with the risk of subtype of breast cancers defined by hormone receptor and HER2 status.
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Soy consumption and the risk of prostate cancer: An updated systematic review and meta-analysis. Does phytoestrogen supplementation improve cognition in humans? A systematic review. Annals of the New York Academy of Sciences. In one experiment from , mice with inhibited immune systems and with cancerous tumours were fed isoflavones.
Their tumours were measured for 11 weeks. The researchers found that the isoflavones resulted in increased cell growth. The mice were then switched to an isoflavone-free diet — and their tumours regressed over the following nine weeks. Meanwhile, in a study from , researchers implanted human breast cancer cells into mice, and some were fed isoflavones.
They also found that dietary isoflavones enhance the growth of cancerous tumours. But a more recent, review of more than studies concluded that, overall, lab experiments have shown no significant increased risk of breast cancer. That makes it more likely to reduce potential cancer risk. Starting to consume soya products at an earlier age may make soya more beneficial Credit: Getty Images.
Meanwhile, clinical and population data shows daily soya intake can halve the frequency and severity of hot flashes even when the placebo affect is taken into consideration, says Mindy Kurzer, professor of nutrition at the University of Minnesota. One paper argues that Chinese populations, for example, may be better able to digest and extract nutrients from soya because their ancestors have been eating it for thousands of years. This could explain why research has found that, while people who move from Asian countries to the US have an increased risk of breast cancer by the second generation, their risk remains lower than Westerners even when they adopt a Western diet.
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