The soythat grain native to Asia that has conquered the kitchens of the world, has become a controversial topic. Some consider it a superfood, while others demonize it as a health hazard. What is the truth?
It is important to understand that soy is not a monolithic food. Its nutritional value varies considerably depending on its form of presentation and processing. Soybeans in their natural state, such as edamame or fresh tofu, It is rich in protein, fiber, vitamins and minerals.
However, most soy consumed today is highly processed. This soy, present in countless products such as cold meats, cereals, sauces and snacks, has been genetically modified and stripped of much of its nutritional benefits.
To answer this question, it is crucial to analyze soy as a whole, differentiating between its natural and processed versions.
Natural soy: a nutritional treasure
Unprocessed soybeans, such as edamame, tofu or organic soy milk, are considered a highly nutritious food.. It is rich in complete proteins, fiber, vitamins and minerals, including iron, calcium and magnesium.
Various studies have associated regular consumption of natural soy with health benefits, such as:
Reduced risk of heart disease: Soy helps lower LDL (“bad”) cholesterol levels and increases HDL (“good”) cholesterol, which protects arteries and reduces the risk of heart attacks and strokes.
Prevention of some types of cancer: The isoflavones present in soy may have a protective effect against breast, prostate and endometrial cancer.
Relief of menopause symptoms: Isoflavones may also help relieve menopause symptoms, such as hot flashes, vaginal dryness, and mood swings.
Bone strengthening: Soy is a good source of calcium, essential for bone health and the prevention of osteoporosis.
Processed soy: a dark side
In contrast to natural soy, the processed version, present in a large number of industrialized products, has been the subject of controversy.
Processed soy is usually genetically modified (GMO) and subjected to various chemical processes that alter its nutritional composition. Additionally, sugars, unhealthy fats, and artificial additives are often added.
Excessive consumption of processed soy has been associated with:
Thyroid problems: Some compounds in soy can interfere with thyroid function, especially in people with hypothyroidism.
Hormonal disorders: The isoflavones in processed soy can have similar effects to estrogen hormones, which can lead to hormonal imbalances, especially in boys and girls.
Allergies and intolerances: Processed soy may trigger allergic reactions or intolerances in some people.
How to consume soy in a healthy way?
The key to enjoying the benefits of soy and avoiding its possible risks lies in consuming it naturally and in moderation.
Opt for natural soy: Choose products like edamame, tofu, tempeh, organic soy milk, and miso.
Limit processed soy: Avoid products such as soy burgers, soy nuggets, processed cereals, snacks, and sauces that contain processed soy.
Moderate your consumption: Don’t consume too much soy, especially if you have thyroid problems or are sensitive to hormones.
Consult a specialist: If you have questions about your soy consumption, consult a nutritionist or doctor for personalized recommendations.
Soy can be a nutritious and health-beneficial food when consumed naturally and in moderation. However, it is important to avoid processed soy, which can have adverse effects on the body.
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