Soya

What is soy a and what can it do for you?

Traditionally a staple in Asian diets, soya is now widely available and can be a great alternative to dairy for those who are vegan or dairy intolerant. Deriving from the soya bean, you may well have eaten soya as a milk, soya sauce, yoghurt, tofu, miso or even as edamame beans. There is still some concern out there though about the effect soya can have on our hormones, so let’s look at the health benefits and whether it really is that good for us!

One of the main benefits of soya is that it is high in protein, packing at least 14 grams per 100 grams of cooked soya beans or 15 grams of protein per 100 grams of tofu, making it a great source of this vital nutrient for vegans. Soya also contains vitamins and minerals including B vitamins, iron, selenium and calcium, and is a good source of fibre, which is important for a healthy digestive system.

Soya contains plant chemicals known as phytoestrogens, and in particular isoflavones, and it is these chemicals that gain good press when it comes to women and their hormones. Phytoestrogens are renowned for their ability to block the effects of excess oestrogen, thereby helping to balance hormones naturally. It is for this reason that many women turn to soya when they start the menopause, as the body naturally stops producing oestrogen and so phytoestrogens can act as a weak oestrogen, helping to relieve some menopausal symptoms.

However, as soya has become more widely available it is being used increasingly by those who want to move away from dairy, as well as food manufacturers, and too much soya has been linked to having a harmful effective on fertility and reproduction. Although this research has only been carried out as animal studies so far, it is worth bearing in mind if you consume a lot of soya. On the flip side, some research by Cancer Research UK demonstrated that a diet rich in soya products, can affect the make-up of breast tissue and potentially reduce the risk of breast cancer.

Certainly, when eating soya, organic is by far the best. In the US, it is estimated that around 90 per cent of all soya grown is now genetically modified and that it also has one of the highest percentages of contamination by pesticides, so try to ensure there are no additional chemicals being consumed with soya that could be toxic for you.

There has also been discussion around soya and thyroid function, but so far there appears to be little evidence that soya-consumption can negatively affect the thyroid and that in cases of hypothyroidism it may in fact be a benefit, as long as your iodine intake is adequate.

So, eat soya in moderation with no more than 1-2 servings a day (1 serving is approximately 225 millilitres of soya milk) and make sure it’s organic. If you have any hormone or thyroid concerns, then just check in with your GP.

One of the main benefits of soya is that it is high in protein