Soybeans are one of the most versatile crops, appearing in countless forms in modern diets— from tofu and soy milk to soy sauce and edamame. But what do we know about the nutrition they offer, and their role in eating seasonally and locally? Let’s explore how soy fits into a balanced, sustainable diet.
Nutrition: A Powerhouse of Plant-Based Protein
Soy is celebrated as a complete protein, containing all nine essential amino acids. For vegetarians, vegans, and those reducing meat intake, soy provides a valuable protein source that supports muscle repair, energy production, and overall health.
Beyond protein, soy is rich in:
Isoflavones: Compounds linked to heart health and hormone regulation.
Fiber: Aids digestion and supports gut health.
Vitamins & Minerals: Including folate, potassium, and magnesium.
Our friend and nutritionist, Monica Reinagel has her own popular podcast – the Nutrition Diva and has a great article and episode on Soy. She was kind enough to let us feature it in this month’s blog. Read it below and you can also check out the episode of her podcast here: https://www.linkedin.com/pulse/what-makes-soy-more-than-just-another-bean-reinagel-ms-ldn-cns-g74pf/?trackingId=xHHvYCP4Q4eugbjh32o6Og%3D%3D
“As health professionals, we often recommend increasing bean and legume consumption for various health benefits. But when it comes to health benefits, one bean stands a bit apart from the rest. Soy has been shown to have unique effects that you don't necessarily get from other beans.
Soy's distinction, of course, lies in its high concentration of isoflavones. These phytoestrogens have a structure similar to human estrogen, allowing them to modulate the activity of estrogen in the body. But this is not their only (or, perhaps, even the primary) mechanism of action. Isoflavones also possess anti-inflammatory and antioxidant properties, influencing cell signaling pathways and gene expression.
Research has shown that regular soy consumption may reduce cancer risk, improve bone health, support cognitive function, and alleviate menopausal symptoms. Recent studies have also demonstrated exciting benefits for skin health, with regular soy consumption potentially reducing wrinkle depth, improving skin pigmentation, and enhancing hydration over time.
How Much is Enough?
I often hear from listeners wondering how to translate research on isoflavones into dietary guidance. Many of these studies have shown benefits at a dosage of around 50 mg of isoflavones daily. This translates to roughly two servings of soy foods per day. For example:
1 cup soy milk ≈ 30 mg isoflavones
1 serving edamame ≈ 30 mg isoflavones
1 serving tofu ≈ 30 mg isoflavones
1 serving tempeh ≈ 60 mg isoflavones
A handy rule of thumb: traditional soy foods provide about 3 mg of isoflavones for every gram of protein. However, highly processed soy products like protein isolates may have lower isoflavone content due to processing methods.
What About Supplements?
For those who struggle to consume enough soy foods consistently, isoflavone supplements could be a useful alternative. They can ensure a consistent intake of isoflavones and have shown effectiveness in studies. However, whole soy foods are preferable as they provide additional nutrients like protein, fiber, vitamins, and minerals.
But, whether through whole foods or supplements, incorporating soy isoflavones into your daily routine can offer numerous health benefits.”
This article is based on an episode of the Nutrition Diva podcast, a show that takes an objective look at nutrition research, headlines, and trends, so that you make more informed decisions about what you eat. Find it wherever you listen.
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