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Interest in the health benefits of soy and soy products is at an all-time high. The soybean
plant, a member of the legume (or pea) family, is a low-growing bushy plant that produces pods
containing three or four beans. Soybeans have been cultivated as a major food source in China
as far back as the 11th century. The humble soybean can be made into a remarkably diverse
range of food products. Some examples include traditional Eastern foods such as tofu, miso
soup, tempeh, sprouts, and various soy-based sauces, as well as modern products such as meat
substitutes, soy cheese, and soy milk, and Simplexity Health’s Super Sun Smoothie (80% soy protein).
Soy products are generally regarded as safe and are tolerated well by most people, although
a few individuals may have an allergic reaction.
It is interesting to note that the United States produces almost half of the world’s soybeans, yet the American diet contains only about one-tenth the soy found in the Asian diet. In fact, the American diet is fundamentally unbalanced and lacking in isoflavones, lignans and other natural phytochemicals found in fruits, vegetables, and whole grains. So what are we missing out on? Cardiovascular Benefits The FDA has recently permitted food manufacturers to make claims that soy protein in their products may play a role in reducing the risk of coronary heart disease. The agency concluded that soy protein, as part of a diet low in saturated fat and cholesterol, may reduce cardiovascular risk by lowering both total cholesterol and low-density lipoprotein (LDL or “bad”) cholesterol in the blood. Numerous clinical studies have shown that consuming as little as 25 grams of soy protein per day can have a cholesterol-lowering effect. For a food product to qualify for the health claim, each serving will be required to contain 6.25 grams of soy protein. Women’s Health
Anti-Cancer Activity Some researchers have even suggested that soy phytoestrogens (for example, genistein) may have anti-cancer properties.8, 9 Estrogens, and certain other natural hormones, have been linked to the stimulation of rapid cell division that may lead to cancer. Phytoestrogens, because they are chemically similar to estrogen produced in the body, can bind to estrogen receptor sites in the body, thus reducing the production of natural estrogens. The researchers have hypothesized that since phytoestrogens mimic natural estrogens, but only weakly, this effect may modulate the synthesis of estrogen and alter metabolism away from cancer-causing agents and toward harmless substances.2, 10
In summary, soy-based foods are ancient, versatile, healthful food products. They are low in fat
and high in protein, and a completely vegetarian source of high-quality protein. Why not add soy
to your diet and experience the “joy of soy”? References
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Soybeans are also extremely nutritious, containing up to 50% protein, and up to 24% carbohydrate.
They are also rich in minerals including calcium, iron, and potassium. Soybeans and soybean
products contain isoflavones, a subclass of natural plant chemicals called phytoestrogens,
molecules similar in structure to natural body estrogens. Isoflavones are among the bioactive
compounds that work in conjunction with soy protein to promote health. Two types of isoflavones,
genistein and daidzein, have received the most attention for their estrogenic properties.
Because they are similar in structure to natural body estrogens, they may mimic some of the
effects of natural hormones.1
Several other recent reviews of clinical studies have suggested that a diet supplemented with
soy protein isolates may be helpful in reducing the occurrence and severity of menopausal symptoms
(such as hot flashes) and osteoporosis in women.2, 3, 4 In a 12-week study conducted on
post-menopausal women, those who added 60 grams per day of isolated soy protein to their diet
experienced a 50% greater reduction in hot flashes than the control group.5 Significant
increases in bone mineral content and density in the lumbar spine were found in women fed diets
of soy protein containing moderate to high levels of isoflavones.6 Another study, using an
animal model, was conducted to determine if it is the isoflavones in soy that are responsible
for this bone-sparing effect. Greater bone density was found in subjects fed a soy diet with
normal isoflavone content than in those fed a similar soy diet with reduced isoflavones.7
