There are many health benefits associated with consuming soy. For example, soy has been shown to
- lower your risk of cardiovascular disease,
- protect against some types of cancer
- balance hormones to reduce hot flashes, and
- protect against osteoporosis.
Cardiovascular disease (CVD) – Scientific studies suggest that soy foods reduce your risk of heart attacks. A 2011 study estimated that an average intake of 30 grams of soy protein per day was associated with a reduction in LDL cholesterol (the bad kind) of about 5%. Soy intake also increased HDL cholesterol (the good kind) levels and reduced triglycerides.
Scientific research also suggests that soy consumption reduces the thickness of coronary arteries; when your arteries are thicker, CVD risk is elevated.
Reduced Risk of Breast and Prostate Cancer – Scientific studies further suggest that soy intake reduces risk of prostate and breast cancer.
Prostate Cancer. Asian men who consume about two servings of soy foods per day are about 30 -50% less likely to develop prostate cancer than Asian men who do not consume soy. Further, prostate cancer is significantly lower in Asian populations, compared to North American or European populations. But when Asian men relocate to America and adopt Western diets, they quickly assume the same risk for contracting prostate cancer as others who eat the rich Western diet.
Breast Cancer. For years, doctors warned breast cancer patients to avoid soy products due to concerns that soy phytoestrogens would act like human estrogen and increase cancer cell growth. However, recent studies suggests that isoflavones act more as anti-estrogens than human estrogen in reproductive cells (e.g. breast and uterus tissue), improving breast cancer prognosis. Furthermore, many studies have supported the benefits of soy in reducing risk of breast cancer and to highlight just one, a recent study reported those subjects who with the BRCA1 and BRCA2 genes (genes that increase breast cancer risk) who measured in the top 25% of soy intake in the group were associated with a 61% reduced risk of breast cancer; while subjects with the same gene who measured in the top 25% of meat intake had almost double the risk of breast cancer.
Balancing Hormones/Reduction in Hot Flashes – It has long been suspected that soy reduces hot flashes in women and while the evidence is not overwhelming, based on 2012 studies, the study suggests that soy, in the form of isoflavone supplements, reduces hot flash frequency by 21% and their severity by 26%. To date, the evidence is stronger for isoflavone supplements over soy foods for the greatest benefit.
Possible Protection Against Osteoporosis – There is some scientific evidence that consumption of soy foods is protective against bone fractures. In one study scientists reported a 5.8% improvement of bone mineral density in postmenopausal osteopenic women who were given 54 mg genistein per day (about four servings of soy), compared to a 6.3% decrease of bone mineral density in the placebo group.
Soy products can contribute nutritional health at any age.