Are you looking for a healthy way to get more protein into your diet without eating more red meat? Are you lactose intolerant? Here are some ways to find out if eating soy regularly is a healthy option for you. Also a look into some of the disadvantages and risks of regular soy consumption, and some of signs and symptoms of a soy allergy. Remember to consult with a doctor or nutritionist before trying any new diet.
The Good – Health Benefits To Consuming Soy Regularly
While the FDA began making claims in 1999 that diets containing 25 grams of soy protein and low in saturated fat and cholesterol, may reduce the risk of heart disease, new research is beginning to show that that statement is inaccurate. However it has been shown that soy protein if taken as more than have the daily intake to replace dairy protein or a mixture of animal protein my lower LDL cholesterol by a few percentage points. Coronary health aside, soy does still provide you with protein and is low in fat. One quarter cup of soy nuts in your salad can provide 19.5 grams of protein. Soy milk can benefit those that are lactose intolerant and for vegetarians it provide some of their necessary protein.
The Bad – Risks Of High Soy Diets
The most frequent side effect to high soy diets are gastrointestinal issues. Also, some post-menopausal women under hormone therapy had hot flashes. The soy isoflavones may also have some estrogen-like effects. However, there is not research showing that when eaten moderately in a varied diet that soy is harmful.
The Ugly – Soy Allergies
Soy allergies are most common in infants and are often lost by age 5. Also, severity reactions vary person to person. With mild allergies one can experience itching and hives while more severe allergies can be life threatening. Things to look for are itching, hives, eczema, tingling or swelling of mouth and throat, wheezing, nausea, or dizziness to name a few. If you think had a reaction consult a physician, if you have the allergy find out from your physician on how to best prepare for a reaction. Also, look at labels for keywords such as tofu and textured vegetable protein, soya, tempeh, tamari, natto, miso, edamame, or any ingredient containing the word “soy”, such as soy milk, soybeans, or soy curd.
Balk E, Chung M, Chew P, et al., “Effects of Soy on Health Outcomes. Summary. Evidence Report/Technology Assessment: Number 126.”, Agency for Healthcare Research and Quality
Donna M. Carroll, M.A., M.S., “Soy: The Pros and Cons”, Healthwire
“AHA Comments to FDA on Soy Protein and Coronary Heart Disease Health Claim”, American Heart Association
“Diseases & Conditions: Soy Allergy”, Cleveland Clinic