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Soy is safe?

Joanne Perez, MS, RDN, LD is a dietician based in Savannah, which, after 20 years of food service and clinical dietetics, made the switch to nutrition communications and all things technology. She does not believe in diets and think life is too short to be anything but happy and healthy at any weight. Read his blog, actual bite Nutrition , and follow it in Twitter and Facebook .

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Soy is fast becoming the new gluten. And like most things that have to do with nutrition, soy in the diet is controversial. A hand has health benefits: soy is a source of complete protein, low in calories and can lower cholesterol and risk of heart disease. But then you have the potential negative health effects: possible infertility, precocious puberty, eating GMOs and perhaps even cause cancer. So here is a look at soy.

The story of soybean

Soy is a vegetable protein containing all the essential amino acids necessary for your body to function properly. Soy, edamame, is an inexhaustible source of nutrition with significant amounts of manganese, selenium, copper, potassium, phosphorus, magnesium, iron, calcium, vitamin B6, folic acid, riboflavin (B2), thiamin (B1) and vitamin K. soybeans are also used in many other foods such as tofu, milk, meat substitutes, tempeh and miso. A large percentage of the soybeans produced in the US It is used to produce soybean oil. What remains after the fat (oil) is removed it is known as soybean meal and which is used as livestock feed or further processed to make isolated soy protein.

Because it is cheap enough to grow and process soy products are found in many processed foods. People with an allergy to soy diagnosed have to be overly alert and knowledgeable. However, soybean processing undergoing eliminates most, if not all of the allergic protein so that most people with soy allergy can consume items with soy oil and soy lecithin, which it is commonly used as an emulsifier in products can.

So why all the controversy surrounding a simple legume? There are some known to soy positive and negative benefits, but there are also many claims that do not have enough scientific research to be motivated. Many studies have been conducted in mice, not humans, and the amount of soy consumed is much higher than any human who normally consume.

Diseases soy and heart

This is an area where there is no actual data showing that replacing animal protein with soy be death LDL cholesterol and therefore can help reduce the risk of cardiovascular disease. A study published in 2006 in Circulation found that the decrease is small and the amount of soy should be eaten is significant, but the addition of soy can be good for the heart as it provides polyunsaturated fats and fiber that are not present in the proteins of animal origin.

Soy and menopause

Although it makes sense that soybeans, which are rich in isoflavones (form of estrogen of vegetable origin), could help symptoms of menopause such as hot flashes, little research has been done in this area is not compatible with soy as a treatment option.

Soy and breast cancer

In some tissues, phytoestrogens can actually block the action of estrogen. So if the action of estrogen soy blocking occurs in the breast, then eat soy reduce the risk of breast cancer. This would be because estrogen stimulates the growth and proliferation of breast cells and breast cancer. But again, research is mixed. Most human studies show a reduced risk or no effect on breast cancer, but studies in mice have shown an increased risk of developing it.

Soy and thyroid

Soy is considered by some as the thyroid "poison" and that can affect the thyroid gland. However, the amount required is much higher than what would normally consume human. A study published in thyroidologist Clinic (2011; 96 (5): 1442-1449) found "only very high doses of supplementation of soy phytoestrogen can induce clinical hypothyroidism in a minority of patients with subclinical hypothyroidism. "

Soja and OMG

Yes, most soy is genetically modified and if you are trying to be GMO free, no are soy products out there for you. If you look at the research, which will realize that more research needs to be done. A 2013 study showed GM soy had no positive or negative effects in rats defined. But in 2008, a study showed that transgenic products such as rising food allergies as well. Since GMO products only started hitting the shelves 20 years ago, more research certainly needs to be done.

So you should include soy in your diet? Most current studies show that the typical amount consumed by most Americans is not only safe, but it can also be beneficial. Again, it comes down to eat a moderate amount (1-2 servings) of a real food.

Joanne Perez, MS, RDN, LD is a dietician based in Savannah, which, after 20 years of food service and clinical dietetics, made the switch to nutrition communications and all things technology. She does not believe in diets and think life is too short to be anything but happy and healthy at any weight. Read his blog, actual bite Nutrition , and follow it in Twitter and Facebook .

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