The Latest on Soy
On this site we've often discussed the many benefits of soy and its isoflavones on heart, breast, prostate and overall health. Now there are even more reasons to love the amazing soybean!
As a food staple, soy is an excellent source of dietary protein, including all the essential amino acids - the only such vegetable source. Soy beans are also a rich source of calcium, iron, zinc, phosphorus, lecithin, phospholipids, magnesium, B-vitamins, omega 3 fatty acids and fiber. It is an excellent replacement for foods that are high in saturated fats, and can be the basis for a low-fat, high fiber diet that may lower the risk of heart disease and cancer.
But the isoflavones that soy contains have been the focus of studies on more widespread potential health benefits. They have been linked to reduced cardiovascular disease risk factors and menopausal symptoms; a decrease in the risk of breast cancer in women and prostate cancer in men; improvement of arthritis and osteoporosis; benefits for brain function and weight loss; and exercise performance enhancement.
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Here are the results for some of the most recent studies on soy and its isoflavones:
Breast Health
1. Increased intakes of soy and soy products may reduce the risk of death and breast cancer recurrence, according to a new study in the Journal of the American Medical Association.
The study looked at 5,000 female breast cancer survivors aged between 20 and 75. Women with the highest intake of soy protein had a 29 per cent lower risk of death, and a 32 per cent lower risk of breast cancer recurrence compared to patients with the lowest intake of soy protein.
The researchers noted significant reductions in both mortality and breast cancer recurrence with increasing soy protein intake, up to a level of 11 grams per day. After this point, no additional benefits were observed.
The study adds to an ever-growing body of science supporting the role of soy, and the isoflavones it contains, with improved breast health.
2. Phytoestrogens like soy and red clover isoflavones pose no safety issues with regards to heart health and breast cancer risk, according to a new meta-analysis published in The American Journal of Medicine.
In the analysis of 92 randomized controlled trials with almost 10,000 participants, no significant differences were observed regarding gynecological, musculoskeletal, or neurological side effects among those who had taken phytoestrogens versus those who had not. Furthermore, hormone-related side effect rates, including breast and endometrial cancer, were not significantly different between groups.
Earlier this year, isoflavone experts met in Italy to examine studies collected over the last 20 years, and as well as newer trials, and concluded that emerging human studies in isoflavones demonstrate the "modest but valuable benefit for menopause relief". The scientists concluded the soy and red clover-derived isoflavones do not increase the risk of breast cancer and can offer very real relief to post-menopausal women.
Bone Health
Supplementation with soy-germ derived isoflavones may reduce the loss of bone in postmenopausal women, according to a study published in the American Journal of Clinical Nutrition.
Previously, a meta-analysis published in the European Journal of Clinical Nutrition concluded doses of soy isoflavones less than 90 mg per day may improve bone density. Also, a large study in the Archives of Internal Medicine reported that high soy consumption was linked with a 48 per cent decrease in fractures for women who had been menopausal for less than 10 years.
Diabetes
Increased intakes of soy and its isoflavones may decrease the risk of type 2 diabetes in overweight women, says a new study published in the Journal of Nutrition.
The risk of type 2 diabetes was 40 to 50 per cent lower in overweight women who consumed over 118 grams of soy a day, compared to overweight women who consumed less than 43 grams a day, according to a new study with 25,872 men and 33,919 women aged between 45and 75. The risk of diabetes was not affected in men, or for women who were not overweight.
Mental Function
Daily supplements of soy isoflavones could help boost a man's mental function and memory, according to findings of a small study in British Journal of Nutrition.
Men receiving daily supplements of the isoflavones performed significantly better in tests of their working memory, report scientists. Previously, scientists reported that isoflavone supplements may improve both mood and mental function in post-menopausal women.
Getting Your Soy
The best food sources of soy are soy milk/yogurt, tofu, tempeh, miso and whole soybeans. Textured vegetable protein foods (such as soy burgers, hot dogs, "fake beef" crumbles, etc.) are more heavily processed and lose some of soy's benefits, but are good alternatives to their meat counterparts.
Soy isoflavones can also be taken as supplements, which was the case in many of the above studies. With their strong history of positive scientific studies in the areas of menopause and prostate health, soy isoflavones have been included in Menopause Support and Prostate Support formulas. An isoflavone complex (from soy, red clover, hops and fo-ti) is also part of our Bone Support formula, based on bone health research.
