Research has indicated, however, that eating large amounts of soy can reduce fertility in women. It may also interfere with the normal development of fetuses and infants fed on soy formulas. Asian societies used soy for centuries without a problem. This is probably because in Asian cuisine, soy is usually used as fermented food like natto, miso, and tempeh. The process of fermentation may change some of the components of soy while leaving the isoflavones, which are the potential disease fighting elements in soy, unchanged and functioning in different ways. [3] X Research source
A reasonable recommendations for those under 18 would be about half this amount, or 12 to 13 grams of soy each day. This amount of soy can benefit you by lowering cholesterol and triglyceride levels. The same amount of soy can decrease menopausal hot flashes and maintain bone density. Currently, there is not enough information to provide recommendations about how much soy for women with a history of breast cancer.
Whole soy is a healthier option for protein over red meat. It includes high levels of protein without saturated fat. Whole soy can be used in place of red meat and dairy products, both of which can be unhealthy.
Try steaming the edamame. You can eat it as a side dish, or throw some into a salad. In half of a cup of soybeans, there is 16 grams of protein, along with a good amount of vitamin B6, vitamin B2, vitamin B1, Vitamin K, folate, potassium, magnesium, manganese, copper, selenium, phosphorus, iron, and calcium. [6] X Trustworthy Source University of Rochester Medical Center Leading academic medical center in the U. S. focused on clinical care and research Go to source Buy organic or non-transgenic soybeans if possible.
One 8-ounce cup (237 ml) of soy milk daily is a good serving. For the best health benefits, get unsweetened and unflavored milk. Flavored milks have added sugars, which are not good for you. You can also make your own soymilk, which is even better than buying soy milk. All you need to make soy milk is organic non-GMO soybeans and purified (fluoride free) water. Check the labels of the soy milk before buying. Avoid buying any soy milk made with soy protein or soy isolate. This means the soy milk has been processed. [7] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
Tofu can be used to replace meat in dishes. For example, you can make stir fries and other dishes with tofu instead of meat. Try tofu in place of eggs. You can also make tofu patties for tofu burgers. You can even try tofu chicken fingers. Try grilled tofu with vegetables as a side dish. Add tofu into your smoothie. There are many websites and books full of tofu recipes for you to try and enjoy.
Tempeh is high in protein and B-vitamins, along with other minerals. Tempeh is versatile and can be put into many dishes, such as salads and even tacos. Miso has a lot of B12. Miso is generally found in a paste and soup, which can be purchased in stores. Natto is a paste made from fermented soybeans. It is most commonly found in health food stores, online retailers, or Asian grocery stores.
Avoid anything with the words soy protein or soy isolate on the label. Refrain from eating products made with soybean oil.
In some circumstances, they can either increase or decrease the effects of human estrogens. Because of this, eating soy has raised some concerns about reproductive cycles, fertility, puberty, and overall safety. The main phytoestrogens in soy are genistein and daidzein. These phytoestrogens have been labeled endocrine disruptors; however, the disruption can be positive or negative depending on a number of variables, including age, gender, and hormonal status. The isoflavones in soy can also act as goitrogens, substances that interfere with normal thyroid function. [12] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
The results for the benefits of soy have not always been consistent, however. This inconsistency can be due to a number of issues, including how much soy is ingested, in what form, and the individual variations of people to soy based on their particular hormonal status at the time.
In men, some studies have indicated that soy can lower sperm count. Other studies have indicated no effect at all. [15] X Research source Most of the studies have been conducted in lab rats and mice, but the concerns exist because rats and mice have hormonal systems that are similar to those in humans.
In one study, infant girls who were fed soy-based formula had significantly more breast tissue at the age of 2 years than girls who were breast-fed or fed a dairy-based formula. [16] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source The use of soy-based infant formula is also associated with early puberty for girls as well as longer and more difficult menstrual cycles. [17] X Research source Infant formula based on soy should be avoided completely, unless specifically recommended by your child’s pediatrician.
