How to harness the full power and benefits of of Isoflavones.
How to harness the full power and benefits of of Isoflavones.
Eating more beans and legumes can help with everything from cholesterol control to weight management to relieving constipation. But when it comes to health benefits, one bean stands a bit apart from the rest. Soy has been shown to have unique effects that you don't necessarily get from other beans. In this episode, we'll talk about why soy is so special and how you can take full advantage of its health-boosting effects.
I'm Monica Reinagel, host of the Nutrition Diva podcast. In this show, we take a closer look at nutrition research and trends so that you can make more informed decisions about what you eat. In addition to this podcast, I also provide expert commentary on nutrition and health to a variety of national media outlets. If you'd like to find out about having me present at your next live or virtual event, visit wellnessworkshere.com
And now, let's talk soybeans!
The biggest thing that sets soy apart from other legumes is the unique concentration of isoflavones. These compounds are quite active in the human body and are believed to be the driving force behind many of soy's observed health benefits.
But what exactly are isoflavones? They're a type of plant compound called phytoestrogens, which have a similar structure to human estrogen. This similarity allows them to interact with estrogen receptors in our bodies, leading to various health effects. However, while they can interact with these receptors, their effects are much weaker than actual estrogen. And there’s a lot more to isoflavones than just their resemblance to estrogen. They also have antiinflammatory and antioxidant effects, they are involved in cell signaling pathways and also affect gene expression.
These multiple mechanisms help to explain why soy isoflavones have so many positive effects on health. Decades of research show that isoflavones can help reduce the risk of certain cancers, improve bone health, support cognitive function, and alleviate menopausal symptoms. Let's break these down a bit:
More recently, there has been a lot of excitement about the impact of soy isoflavones on skin health. Some new studies have demonstrated that, over time, regular soy intake can significantly reduce wrinkle depth, improve skin pigmentation, and enhance hydration.
But how much soy does it take to get these sorts of benefits? Or, more precisely, how much isoflavone does it take? Although the amounts used in studies vary somewhat, 50 mg of isoflavones a day seems to be the sweet spot. You can get that much from about 2 servings of soy foods a day.
For example, a cup of soy milk, a serving of edamame, and a serving of tofu each provide around 30 mg of isoflavones. Tempeh is a more concentrated source, providing about 60 mg of isoflavones. But a handy rule of thumb is that a traditional soy food such as tofu or soy milk will provide about 3 mg of isoflavones for every gram of protein. Highly processed soy products, such as soy protein isolate or textured vegetable protein, may have significantly lower isoflavone content due to the processing methods used.
One thing about isoflavones, though, is that they don't hang around in the body for very long. The long-term benefits of eating soy would seem to depend on getting those isoflavones on a daily or near-daily basis. So, are there any concerns with eating soy every day?
Some have worried that regular consumption of soy products could have negative effects on men and boys. However, there is no evidence that soy leads to feminization in males or affects hormone or fertility levels. In fact, studies have shown that soy consumption may even have benefits for men, including a reduced risk of prostate cancer.
Similar concerns about soy's effect on breast cancer have also been definitively laid to rest. Not only does frequent soy consumption not increase the risk of breast cancer or recurrence, it actually appears to have a protective effect, even for those who experience hormone-sensitive forms of the disease.
And, of course, soy has been a daily staple in Asian cultures for millennia. In countries like Japan and China, where soy consumption is high, we see lower rates of certain cancers and longer life expectancies, which adds weight to the potential benefits of regular soy intake.
Eating two or more servings of soy a day appears to be perfectly safe. Indeed, it would seem to be necessary to enjoy the full benefits of those isoflavones. But how practical is that?
Incorporating soy into your diet on a daily basis doesn't mean you have to eat the same thing every day. Here are some ideas:
But, again, I try to vary my protein sources and also eat eggs, fish, meat, as well as other beans and legumes. When it comes to consistently getting two servings of soy a day, vegetarians and vegans might have a slightly easier time of it than omnivores like me.
Which raises the question: What about isoflavone supplements?
Supplements can be convenient and ensure a consistent intake of isoflavones, especially for those who do not consume soy regularly. And there is a solid body of evidence showing their effectiveness. On the other hand, they will not provide the protein, fiber, and other vitamins and minerals that you would get from whole soy foods.
So, while incorporating soy foods into the diet would be preferable, supplements could be a useful alternative, or even just a way to close the gap between the ideal intake and your typical dietary intake.
Whether you choose to incorporate more whole soy foods into your meals or opt for a supplement, the evidence suggests that regular soy consumption can have a lot of benefits for your health.
If you have a question you'd like me to answer, you can email me at nutrition@quickanddirtytips.com You can also leave me a message at 443-961-6206
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I’d also like to invite you to check out my other podcast. It’s called the Change Academy, where we explore the art and science of creating positive behavior change, both in our own lives, and in our workplaces and communities. You can find it on all the major podcast platforms. Just search for Change Academy.
Nutrition Diva is a Quick and Dirty Tips podcast. Our team includes Brannan Goetschius, Nathan Semes, Davina Tomlin, Holly Hutchings, and Morgan Christianson.
That's all for this episode. Thanks for listening! I'll see you next week.