Soy food: benefits and harms

Health Tips

Many inhabitants of our planet have long replaced animal protein with soy products. Beefsteaks and goulash, sausages and burgers, milk, yogurt and cheese, asparagus and other nutritious foods are prepared from it. However, for decades, disputes have not subsided over how healthy soy foods are. Someone claims that it helps to rejuvenate and improve the body, and someone is sure that due to its frequent use, the risk of cancer cells increases.

Today Goodshapetips will try to figure out whether soy food benefits or causes irreparable harm to our body.

The benefits of eating soy

There is no doubt that the protein contained in soy is a complete substitute for animal protein and can provide the body with the amount of energy that we get from meat and dairy products. In addition, soy food does not contribute to the formation of “bad” cholesterol, respectively, the risk of diseases of the cardiovascular system is reduced.

In addition, soybeans contain a huge amount of vitamins and other beneficial substances that really help to rejuvenate the body and help maintain its health.

The composition of soybeans (per 100 g of mature seeds):

  • Proteins – 36.5 g
  • Fat – 2.9 g (saturated), 4.4 g (monounsaturated), 11.3 g (polyunsaturated)
  • Carbohydrates – 30.2 g
  • Vitamin A – 0.001 mg
  • Vitamin B6 – 0.377 mg
  • Vitamin B9 – 0.375 mg
  • Vitamin C – 6 mg
  • Vitamin E – 17.3 mg
  • Vitamin PP – 3.2 mg
  • Iron – 15.7 mg
  • Potassium – 1797 mg
  • Calcium – 277 mg
  • Magnesium – 280 mg
  • Sodium – 2 mg
  • Phosphorus – 704 mg
  • Zinc – 4.9 mg

In addition, soy contains phospholipids, linoleic and folic acids, tocopherols, lecithin, choline.

All of the above means that soy products have antioxidant activity, increase the ability of the liver to remove toxins, reduce the risk of degenerative transformations in nerve cells and muscles, strengthen capillaries, and reduce the need for insulin in diabetic patients. In addition, soy derivatives increase the protective functions of the body, prevent the deposition of cholesterol and prevent the formation of atherosclerotic plaques, and slow down aging.

In addition, soy products promote digestion and improve memory, strengthen and even restore the nervous system, help to lose weight and keep it within normal limits. They give the body enough positive energy for an active and healthy life.

Harm of food from soy

To study the harmful effects of soy on the human body, scientists from many countries conducted many experiments that were supposed to answer the following questions:

  • Does soy cause cancer cells?
  • Do soy foods affect thyroid function?
  • Can soy foods cause Alzheimer’s disease?
  • Does soy harm the female and male reproductive organs?
  • How do soy products affect the absorption of beneficial micro and macro elements?

However, none of the conducted experiments has yet given an unequivocal answer, since the subjects under study showed very contradictory reactions. Perhaps this is due to the nationality of the people who participated in the studies, and their genetic memory – in some countries, soy has been consumed for several centuries, and somewhere products from it appeared only 20-25 years ago.

Nevertheless, some conclusions were still drawn.

  1. With moderate and reasonable consumption of soy, cancer cells do not appear, moreover, the risk of oncological diseases is generally reduced.
  2. If a sufficient amount of iodine enters the body with other food, then the use of soy food does not affect the functioning of the thyroid gland.
  3. Eating soy in no way can cause the development of Alzheimer’s disease, since soybeans contain substances that, on the contrary, effectively protect against this disease.
  4. Excessive consumption of soy products in some cases (and in the presence of other indicators) can lead to female infertility and male impotence.
  5. Due to the fact that soy itself contains many useful micro and macro elements, it is able to provide the body with almost everything necessary, and products from it do not interfere with the absorption of other minerals. However, it is not recommended to make soy food the basis of the diet, it must be supplemented with nuts, vegetables and cereals, and if you are not a vegetarian, then meat.

However, as encouraging as the research data may be, there are a few other factors to consider. It is known that 60-70% of the protease inhibitors contained in soy products, when interacting with enzymes intended for protein processing, do not break down in the stomach and, getting into the pancreas, provoke it to work more intensively, which as a result can cause its hypertrophy (increase organ).

In addition, lectins, which are also part of soy, disrupt the absorption function of the intestinal mucosa, which in turn makes it more accessible to bacterial toxins and decay products. In addition, they cause growth retardation.

Do not forget that in our time the world is flooded with genetically modified foods, and soy is no exception. True, according to some experts, in our country, GMO soybeans do not go into food processing. But, as you understand, no one will tell the truth to consumers, and Russia is far from the first place in growing soybeans and in the manufacture of food products from it, respectively, we mainly purchase imported goods. So the risk of buying a “mutant soybean” is quite high.

Drawing conclusions

From the foregoing, it follows that soy is actually quite a useful product and can have a positive effect on the body of an adult, mature person. True, only if you do not abuse soy food. Whether or not to include it in your diet is up to you. Most importantly, remember that 2-3 servings per day (70-80 g each) for vegans and 1-2 for vegetarians are considered absolutely harmless. If you eat meat, eggs and dairy products, then you should limit yourself to 3-4 servings per week, and this includes salads from soy asparagus, and tofu, and soy sauce so loved by many.


At the end of the article, let’s say: whether you want to eat soy products or not, it depends little on you, unless you live in a subsistence economy, in which everything, from bread to sausages, is made independently from ingredients grown by you, and feed cattle intended for consumption with grass cut in the nearest meadow.

In other cases, it remains only to come to terms with the fact that soy is present in almost everything we eat. It is added to livestock feed, bakery and confectionery products, it is in any sausage, sausages, dumplings, its traces are found in purchased cow’s milk and in natural (not soy) cheeses. Even on a bottle of ketchup and on a jar of coconut milk, you can see the inscription: “Possible presence of a small amount of soy.”

So, as much as you like the taste of soy products, consider how much of it ends up in your stomach without your conscious decision. Maybe this is quite enough to “rejuvenate the body and improve health”?

The way you eat can say a lot about you!

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