Nutritional and health properties of soy protein and soy isoflavones

Soy and traditional Asian foods made from soy, such as tofu, soy milk, and miso, are also unique among commonly consumed foods due to their isoflavone content. Although isoflavones are classified as phytoestrogens (plant estrogens), they differ from estrogens in important ways.

In traditional Asian soy foods, each gram of protein is associated with about 3.5 mg of isoflavones. Many protein powders contain less than this amount. The average isoflavone intake in Japan is about 40 mg per day.

Heart disease: The protein, fat, and isoflavone content of soy foods can all reduce the risk of heart disease. Soy protein directly lowers blood cholesterol levels. The polyunsaturated fats in soy foods also lower cholesterol levels when they replace foods high in saturated fat. Isoflavones can directly improve the health of arteries.

Breast cancer: Historically low breast cancer rates in some Asian countries have sparked interest in the potential benefits of soy foods. Research has shown that among Asian populations, breast cancer is less common in women who regularly eat soy compared to women who eat less soy. Studies have shown that early consumption of soy can protect against breast cancer later in life. As little as one serving per day during childhood and/or adolescence is enough to reduce the lifetime risk of breast cancer by 25% to 50%.

Cognitive health: Isoflavones have been found to have beneficial effects on cognitive function and visual memory, according to three analyzes of clinical studies involving older men and women.


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