Soy: healthy or not?
Soy: healthy or not?
soy: healthy or not?
Soy is a versatile and controversial plant from the family of legumes. In recent decades, their popularity as food has increased steadily, especially in people who are interested in healthy eating. But the question of whether soy is really healthy or not is often discussed. In this article we will examine the various aspects of soy and provide scientific facts.
what is soy?
Soy, Botanically known as Glycine Max, is a species of the legumes family. It is a one -year -old plant that is mainly grown in Asia, especially in countries such as China, Brazil and the USA. Soybeans are consumed in different forms, including soy milk, tofu, temeh, soy flour and soy sauce.
nutrients in soy
Soy is an excellent source of protein that contains all essential amino acids. It also contains a number of vitamins and minerals, including vitamin K, folic acid, iron, calcium and potassium. Another important nutrient in soy is isoflavone, a kind of plant hormones that are known for their possible health benefits.
The health benefits of soy
reduction of the cholesterol level
Many studies have shown that consumption of soy and soy products can lower cholesterol levels. Soybeans contain certain compounds that can help reduce the LDL (bad cholesterol) and increase HDL (good cholesterol). A meta-analysis of 35 studies showed that the consumption of soy protein can significantly reduce the LDL cholesterol level.
heart health
Due to its ability to lower cholesterol levels, soy can have a positive effect on heart health. A study in the American Journal of Clinical Nutrition showed that regular consumption of soy protein can reduce the risk of heart disease by up to 12%. However, further studies are required to confirm these results.
menopausal symptoms
Another potential health benefit of soy is an impact on menopause symptoms in women. Soy contains phytoestrogens, compounds similar to human estrogens. A review of 19 studies came to the conclusion that soy can have a positive impact on the relief of symptoms such as hot flashes and night sweats.
prostate cancer
There is some evidence that high soybeans could be associated with a reduced risk of prostate cancer. A meta-analysis showed that a high absorption of soy products was associated with a 30% reduced risk for prostate cancer. However, further research is required to confirm these results.
antioxidant properties
Soy contains a variety of antioxidants that can help combat the harmful effects of free radicals. This can contribute to protection against chronic diseases such as heart disease, cancer and aging. A study in the Journal of Agricultural and Food Chemistry showed that soy-Isoflavone have strong antioxidant effects.
The controversial aspects of soy
Despite the potential health benefits of soy, there are some controversial aspects that must be pointed out:
genetic engineering
A large part of the soybeans grown worldwide comes from genetically modified seeds. This has led to considering possible health risks and environmental impacts. If you want to avoid genetically modified soy, you should look for organic certifications or prefer products from conventional cultivation.
Allergic reactions
Soy is also one of the eight most common foods that can trigger allergies. People with soy allergies should therefore completely avoid soy products. It is important to check all food ingredients to ensure that there are no hidden soy products.
thyroid
Soy contains substances that are known as Goitrogenous and potentially negatively affect the thyroid gland. People with thyroid problems can be problematic to eat large amounts of soy. It is advisable to consult a doctor if there are concerns.
FAZIT
Soy is a versatile and nutrient -rich plant that can offer different health benefits. Consumption of soy products can reduce cholesterol levels that support heart health, alleviate menopause complaints and reduce the risk of certain types of cancer. However, there are also controversial aspects such as genetic engineering, allergies and possible effects on the thyroid.
As with most foods, a balanced diet is the key. If you want to add soy to your diet, pay attention to quality and diversity. It is advisable to prefer natural, non -genetically modified soy products and to keep consumption in moderation. If in doubt, you should always consult a nutritionist or doctor to make sure that soy is personally suitable for you.