What are the health benefits of soy?

Soy is one of the healthiest foods in the world. A complete overview of all its benefits could easily fill a large book. Soy's main benefits are related to its excellent protein content, high levels of essential fatty acids, numerous vitamins and minerals, interesting phytochemicals such as isoflavones and saponins, and fibre. Soya contains a wealth of nutrients and phytochemicals that are associated with an impressive range of medical benefits:

Reduces menopausal symptoms

Soy isoflavone products appear to reduce the symptoms of menopause, particularly hot flushes. Read more about isoflavones and menopause.

Reduces the risk of certain cancers

Soy products appear to reduce the risk of breast cancer. Soy products may also reduce the risk of colon and prostate cancer. The anti-cancer effect of tempeh is attributed to the isoflavones. Isoflavones have antioxidant properties and help prevent the oxidation of DNA. Isoflavones also appear to reduce the growth rate of cancer cells.

Rich in healthy soy protein

Soy products are excellent plant sources of protein. Most current health recommendations suggest limiting animal protein, so replacing chicken, beef or pork with soy makes sense. Compared to all other beans, soybeans have the highest protein content. In fact, 38% of the edible weight of the soya bean is soya protein, with the rest coming from carbohydrates and fats. Soya protein contains all the essential amino acids!

Free from saturated fat

Soy products are free from saturated fat, which is linked to many health problems. Soy is also cholesterol free.

Builds stronger bones

Isoflavones in soy appear to increase bone mineral content in postmenopausal women, reducing the likelihood of osteoporosis. Soy isoflavones are responsible for bone protection, but replacing animal protein with vegetable or soy protein also improves bone health.

Lowers cholesterol

Soy products appear to lower total cholesterol and LDL levels in the blood at about the same rate as reducing fat in the diet. Twenty-five grams of soy protein is the FDA recommended daily allowance. The approved health claim is 25 grams of soy protein per day, in a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. Many foods containing soy protein make this claim on the label.

Gentle on the kidneys

People with reduced kidney function - such as people with diabetes who have nephropathy - may benefit from replacing animal protein with soy protein.