Here are some recent findings about soyfood intake that may be relevant to your health. Soy does not supply a total replacement dose of 17-beta estradiol deficiency, so women with Overt POI need to stay on their P-HRT to support long-term health.
According to findings in PubMed, soy milk has many health benefits, including the following:
- Lowering cholesterol: Soy protein can lower LDL cholesterol by 4–6%. The effect may be greater in people with hypercholesterolemia.
- Improving bone health: Isoflavones in soy may promote bone health through their estrogen-like effects.
- Providing nutrients: Soy milk is a good source of protein, vitamin B, unsaturated fatty acids, and phytochemicals. It’s also cholesterol-free, gluten-free, and lactose-free.
- Improving digestion: Fermented soy products like tempeh, miso, and soy sauce are more digestible than non-fermented soy foods.
Other Benefits
Soy milk may also help with hot flashes and cognitive function and may have antioxidant, anti-inflammatory, and antidiabetic effects. However, some people may find soy difficult to digest, which can cause gas, bloating, and discomfort.
According to a recent study, independent health organizations do not currently recommend specific soyfood intake. However, the US FDA has set 25 g/d of soy protein as the threshold intake for cholesterol reduction. Still, it’s important to note that this was intended for regulatory purposes and not as a general recommendation.
Soy Studies Abroad
The Chinese Nutrition Society suggests that pregnant women consume at least 40 g of soy daily. This is because soy is an affordable protein source in regions where meat intake is low. However, it’s crucial to remember that these conditions may not apply to pregnant women in other countries. This highlights the importance of considering individual circumstances.
Observational studies from China and Japan show varying soy protein and isoflavone intake levels. In Shanghai, the average soy protein intake was around 12.5 g/d. In Japan, it was approximately 9.8 g/d for males and 9.4 g/d for females. These studies also highlighted a dose-response relationship between soy protein intake and health outcomes, with higher intake associated with more significant benefits.
Based on clinical trials, it’s suggested that an intake of 15–25 g/d soy protein and 50 to 100 mg/d isoflavones may be appropriate for adults. Importantly, consuming amounts that exceed these recommendations is not linked to adverse effects. However, it’s advisable to follow the principles of moderation and variation in diet, as this is key to a balanced and healthy nutrition plan.
Therefore, it is reasonable to recommend that soy protein not account for more than 25 to 30% of total protein intake for European and American men and women.
Take care and be well,
Dr. Lawrence M. Nelson, MD, MBA
Director, My 28 Days® Initiative
President, Mary Elizabeth Conover Foundation, Inc.
