The Benefits Of Soy

Soy may improve your health by helping the heart, combating cancer, managing menopausal symptoms and protecting your bones.

Soybeans are on of the world's great staples, right up there with wheat and rice. In recent times, we've seen an explosion in new soy foods as research on the super food status of soy grows. Let's take a closer look at why soy is turning out to be a big health solution.

Soy What? All soy foods are derived from the soybean, a type of legume, and supply nutrients and components that appear to have positive health benefits. These include a particular type of phytochemical called isoflavones and high-quality soy protein, equal to casein (the protein found in dairy products). Plus there are plant sterols and saponins or substances similar to dietary fiber, both known to lower cholesterol levels. Then there's dietary fiber for bowel health, along with beneficial Omega 3 fats, vitamins and minerals. So with such a nutrient-packed make-up, it's no surprise that research is showing that a high soy intake con provide protection from a wide range of prevalent lifestyle diseases.

Take heart, the US Food and Drug Administration (FDA) advises 25g of soy protein per day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease, while other studies show that soy milk and tofu can help the heart by lowering "bad" LDL cholesterol and raising "good" HDL cholesterol.

Combat cancer, research shows people who eat the most phyto-oestrogen-rich foods have the lowest rates of certain cancers, including breast, prostate and bowel.

Manage menopause, the phyto-estrogens in soy also mimic the action of the oestrogen hormone and that's why soy has been touted as the food for women aged 40 plus. Researchers report that Japanese women on a high soy diet report few menopausal symptoms, such as hot flushes and vaginal dryness.

And there's more, Phyto-oestrogens in soy may also play a role in protecting bones, by showing the rate of bone loss and stimulating bone-making cells. Soy is also being studied in relation to Type 2 diabetes protection and Alzheimer's disease.

How much soy is enough? Including as little as one serve of soy food in your daily diet can provide some nutritional and health benefits, and the earlier in life you begin, the better. Some studies claim that two serves of soy protein-rich food each day, as part of a healthy lifestyle, can reduce the risk of heart attack in both men and women by as much as 20 per cent. The US FDA recommends three to four serves of soy protein-rich foods each day for heart health. This provides about 25g of soy protein.

Sources of soy, soymilk fortified with calcium, soy yogurt, soy ice-cream, soy and linseed bread, soy flour in fruit muffins, soy breakfast cereal, tofu, soybeans and soy meat replacements.