is soy good for the body?
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But soy won't hurt your heart, and soy does have other benefits. "It's high in polyunsaturated fats, fiber, vitamins, and minerals, and low in saturated fat.
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But for the most part, "Soy-based foods are some of the best foods you can eat on the planet," says Jaclyn London, MS, RD, CDN. "Soybeans provide a plant-based protein source; a slew of vitamins and minerals crucial for reducing risk of chronic disease; and fiber that helps you fill up and feel satisfied."
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Pros of soy milk It's a good source of potassium and can be fortified with vitamins A, B-12, and D, as well as calcium. It contains as much protein as cow's milk, yet is lower in calories than whole milk and about equal to the calories in 1 percent or 2 percent milk.
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The good news for those who are entering the aging process is that soy does not contain any harmful hormonal agents that could be absorbed through the skin into the body.
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The proteins present in tofu help improve the elasticity of skin, and tone facial muscles. Touted as a complete health food, tofu is rich in proteins, nutrients, minerals and antioxidants that help improve the functioning of the immune system.
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Many of soy's health benefits have been linked to isoflavones—plant compounds that mimic estrogen. But animal studies suggest that eating large amounts of those estrogenic compounds might reduce fertility in women, trigger premature puberty and disrupt development of fetuses and children.
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Soy supplements A 2015 analysis of 10 studies found that plant isoflavones from soy and other sources reduced hot flashes by 11 percent. Although many studies show that soy and soy isoflavones can modestly reduce the number and severity of hot flashes, it doesn't seem to work as quickly as hormone replacement therapy.
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Some studies have suggested that soy may have positive effects on cholesterol levels, cancer risk, and menopause symptoms. However, other studies have shown that soy intake may negatively impact certain aspects of health, including digestion and ovarian function.
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Soy affects androgen levels, which are related to hormonal acne. But, the thing is, all the evidence related to soy and acne is anecdotal, and there's no way to test to see if it's affecting you.
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Oxalates in soy can bind up calcium and make it unavailable to the body, Massey says. Problems may arise when you eat a lot of soy but don't eat a lot of calcium, according to Kerstetter.
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Several studies have shown that the growth and physical development of infants fed soy formula is similar to that of infants fed milk-based formulas. But researchers say concerns have been raised about the isoflavone content of soy protein-based formulas.
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Similarly, soy has been shown to even the texture of the skin. The collagen-boosting power of soy helps smooth lines, keep pores clear and reduce puffiness. Lecithin is known to hydrate and repair the surface of the skin, due to its fatty acid content.
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Including fiber-rich soy foods like edamame (green soybeans), black soybeans, soy nuts, soy flour and tempeh in your diet can help you boost your daily dietary fiber. Soy foods are a good source of polyunsaturated fat. Polyunsaturated fats have a number of heart health benefits, such as lowering cholesterol.
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"If we are talking about soy in its whole form such as edamame, tofu and whole soy milk, then it is healthier than meat in the sense that soy provides an excellent source of protein, fiber, vitamins and minerals — without the cholesterol and saturated fat found in meat," she says.
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Soy is a good source of low-fat and plant-based protein. It is cholesterol-free, has less saturated fat than cow's milk and lowers the LDL in the body. Cow's milk, on the other hand, has more calcium than natural soy. Calcium, as we know, helps to build bones and prevents osteoporosis.
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While yes, soybeans contain a stew of beneficial compounds such as amino acids, fiber, isoflavones and lecithins that may work synergistically to improve metrics like cholesterol numbers associated with heart health, keep in mind that highly-processed forms of soy aren't likely to have the same impact.
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When to avoid soy formula Soy formula isn't a good choice for all babies. Although considered safe for healthy, full-term infants, the higher aluminum content of soy formula may cause weaker bones in babies born pre-term, with birth weights below 4 pounds (1.8 kg), or with reduced renal function ( 1 , 2 ).