Facts on Soy

1. The Soy Conundrum

Soy is everywhere we turn. For centuries, soy has been safely eaten and touted as a miracle crop--it's low in fat and cholesterol, and an ideal protein for vegetarians or those wishing cut back on animal protein. Conservative wisdom among many dietary experts is that eating soy is good for you--well, sort of. Fibrous soy can be processed into fake meat, rendering a versatile, plant-based protein. At least once, everyone has tried jiggley, white tofu. It may not cure baldness, but soybeans have been used for centuries as food, medicine, filler and animal feed. Is there, however, an evil twin?

2. Soy: The Taste of Health Paradox

Soy isoflavones have antioxidant properties which protect the cardiovascular system from LDL (the bad) cholesterol. LDL cholesterol accumulates in the arteries as patches of fatty buildup blocking the flow of blood, resulting in atherosclerosis. Yet, some studies report that there is no evidence that lowering ones cholesterol lowers the risk of heart disease.

Genistein and daidzein are isoflavones in soy help which reduce breast cancer by blocking the cancer-causing effects of human estrogen. They may also prevent prostate cancer by hindering cell growth. Isoflavones combat osteoporosis by stimulating bone formation. Another study shows there is little evidence that soy foods protect against any other form of cancer and that some foods increased the risk of cancer. Soy foods can also stimulate the growth of estrogen-dependant tumors causing thyroid problems. Don't be confused, just conservative; check with your physician and be alert for emerging new studies.

3. Can Soy Be Part of My Diet?

High levels of estrogen are a well-known risk factor for breast cancer; weaker forms of estrogen may provide protection against this disease. Genistein has been found to hinder breast cancer and prostate cancer. Soybeans have the highest concentration of beneficial isoflavonoids, genistein and daidzen that prevent plaque build up in your arteries, decreasing your chances of heart disease and stroke. Soy is a versatile omega-3 rich whole food, that is cheap, fibrous, builds strong muscles, helps cure cancer and heart disease and has time left to quell your hot flashes.

The AHA and the National Cancer Institute suggests 25 to 30 grams of fiber a day. Researchers recommend consuming at least one to two servings a day. A serving is equal to 1 ounce of soy nuts; 4 ounces of tempeh, textured soy protein (cooked), or edamame; or 8 ounces of soymilk.

4. Soy Phytonutrients Can Control Your Hot Flashes

Beth Israel researchers discovered compounds in soybeans that effectively reduce the frequency and severity of hot flashes by 52 percent in menopausal women. Many women have reported a reduction in their hot flashes and night sweats when they regularly consume fermented soy foods, like tempeh or tofu. The North American Menopause Society suggests that soy isoflavones can be a natural alternative to estrogen replacement therapy for mild menopausal symptom relief, in moderation.

5. Fermented Soy is the Best

Opt for fermented soy products such as Miso, soy sauce and tempeh cakes of compressed, cooked soy beans, a deliciously nutty tasting source of fiber and protein. To your health advantage, purchase organic beans, since 99 percent of the soy beans in America are genetically modified. Never eat them raw since they contain compounds toxins to human and animals called protease inhibitors, phytic acid, soy lectins, nitrosamines, manganese concentrations, soyatoxin and antinutrients. Boil them for first for 3 to 4 hours.

Soy can be a part of your healthy diet when used in moderation and eaten in the least processed forms. Processed, fake hamburger, sausage, or chorizo is fine, but moderation is the pathway to success.