The health benefits of soy products

Much research around the world has found that foods made from soy may help stop breast cancer from spreading, a benefit specific to soy products.

Soy products contain compounds called isoflavones, which resemble hormones in the human body. Scientists believe these compounds can limit the spread and growth of breast cancer, and that eating soy foods such as soy yoghurt or tofu may help a great deal in stopping cancer from spreading to the rest of the body.

Here are some of the benefits of this remarkable plant:

Less heart disease

A diet with enough soy products helps reduce heart disease. Soybeans are low in saturated fat and contain no cholesterol, but they are very rich in protein, which makes them an excellent substitute for meat. Soy protein also lowers cholesterol, and studies suggest 25 grams of soy protein a day is enough. It also limits the oxidation of cholesterol, which damages the arteries. Soybeans contain a substance called genistein, which slows the build-up of plaque inside the arteries and helps prevent blood clots.

Less cancer

A healthy diet lowers the risk of cancer. According to scientists, a serving of soy may help protect against several cancers, such as cancers of the lung, colon, rectum, stomach, prostate and breast. A serving of half a cup of tofu or soy yoghurt is considered enough. Isoflavones act as protective agents, and genistein stops cancer cells growing by interfering with their enzymes. It also counters hormone-dependent cancers such as prostate and breast cancer.

Stronger bones

Soy products are one of the best ways to build strong bones and reduce the risk of osteoporosis. Soybeans are rich in calcium, and soy protein helps the body keep calcium: when people eat soy instead of animal protein, they lose less calcium in their urine.

Help with diabetes

In diabetes, the body has too little insulin to use sugar, or cannot use the insulin it has, so blood sugar rises. People with diabetes are more likely to develop heart disease and can suffer damage to their eyes, kidneys and nerves. The best diet for diabetes is low in fat, rich in complex carbohydrates and moderate in protein. Soy helps in two ways: it slows the absorption of glucose into the blood, so blood sugar does not jump suddenly and insulin can work more effectively; and soy protein helps prevent and control some complications of diabetes, such as blocked arteries and kidney disease, by lowering cholesterol.

Kinder to the kidneys

Protein-rich foods make the kidneys filter blood harder, but soy protein has been shown not to push the kidneys to work harder. People with kidney disease are therefore advised to replace animal protein with soy protein.

For women

Recent studies in Japan and at many universities and research centres around the world have shown further benefits for women. Soy products help keep fat distribution in check, especially around the hips and belly.

Women who eat half a cup of soy products a day report milder menopause symptoms.
Isoflavones, also called phytoestrogens, resemble the oestrogen made by the body, but act differently, and help ease menopause symptoms.
Isoflavones in soybeans, especially daidzein, help prevent bones from breaking easily, which matters for women over forty and women who have had many children.

Most studies stress that for bone health, tofu should be eaten uncooked.

By Dr Fawzat Hayek, member of the German Society for Natural Medicine