For a while now soy has been considered to be a miracle food. If you’re lactose intolerant, drink soy milk. If you’re a vegetarian, order a tofu burger. Want a healthy snack? Pop open some edamame pods. So is soy really worth all the hype?
Unfortunately, the only magic beans around may be what Jack used to grow his beanstalk. Now don’t get me wrong, soy beans are good for you. However, the FDA revoked their statement from 1999 that said that there was a link between soy proteins and a reduced risk of heart disease. In an announcement posted in October 2017, the FDA commented that while there is some proof that suggests this health benefit, the evidence that is currently available cannot definitively prove this. (On a side note, this is the first time the FDA has revoked a health claim.)
So while soy protein may not reduce heart disease directly, it can help to prevent it if we choose to eat right. Here’s the general problem with many people who eat the average American diet: we consume giant cheeseburgers, drown ourselves in sodas the size of swimming pools and channel surf for our daily exercise - then hope that eating a bowl of edamame will clear out our arteries like a plumber’s drain snake. And believe me, I’m not judging; I’d much rather eat a bowl of potato chips for my mid-afternoon snack than sip on a glass of soy milk. But soy proteins are most beneficial when we use it as a protein substitute and not an addition to our meals. For example, instead of eating red meat in a stir fry, replace it with firm tofu. The great thing about soy products is that they are virtually flavorless and can add texture or take on the flavor of any dish. (Believe it or not, my sister tricked me with a Cooking Light chocolate pudding recipe that replaced dairy with blended firm tofu. It was amazing.)
Regardless if soy isn’t directly linked to reducing heart disease, there are still a ton of great qualities to it. Soy is full of fiber which helps digestion, contains omega-3 fatty acids that can improve brain function and has iron that helps to form the red blood cells in your body that transports oxygen. Soybeans also contain compounds called isoflavones which include daidzein and genistein. Genistein can hinder cell growth which in turn may slow down tumor growth. Additionally, The North American Menopause Society advises that eating whole foods such as soybeans that contain isoflavones may have health benefits for postmenopausal women. Here are the recommended doses:
While soy may not be the magic cure to eliminate heart disease, it does have a valuable and delicious place in our diets. Fortunately, products such as soy milk, ice cream, nuts, shakes and bars are all satisfying junk food replacements that can be found in most grocery stores.
