Soy Benefits in Perimenopause
What You Need to Know
Soy has been a staple in Asian diets for centuries, but it’s gained popularity worldwide recently. In countries like the U.S., you may have heard that it can negatively affect your hormones. However, recent research has found a completely different perspective on this previous belief. Studies now prove this little legume can be one of the best supporters through perimenopause.
The Truth About Soy and Hormones
Soy is considered a complete protein containing all nine essential amino acids and isoflavones.
This nutrient profile can help improve muscle and bone density and help you lose weight. Moreover, this has been considered a breakthrough for preventing osteosarcopenia and obesity, which can show up after menopause.
Myth: Soy Increases Cancer Risk
Contrary to past beliefs, soy doesn’t increase cancer risk. In fact, studies suggest it may offer protective benefits against certain cancers. Furthermore, it contains isoflavones, which were once thought to mimic estrogen harmfully but are found to no longer be true.
A comprehensive meta-analysis found that high total soy product consumption is associated with a lower cancer risk, particularly, for gastrointestinal, prostate, and lung cancers.
Myth: Soy Disrupts Hormones
You might have heard that it affects reproductive hormones. Current studies show no significant effect on hormone levels in men or women.
Consumption doesn’t lead to feminizing effects in men or disrupt women’s hormonal balance. In fact, it may help reduce menopausal symptoms such as hot flashes.
The Benefits of Soy
The health benefits you might not be aware of:
Soy is a protein powerhouse, containing all nine essential amino acids, making it a complete protein source. With about 36.5 grams of protein per 100 grams of raw soybeans, it offers a protein content comparable to many animal-based foods.
Scientific studies have shown that consuming soy protein can reduce LDL (bad) cholesterol levels by approximately 3-4%. This effect is attributed to soy’s unique composition of protein, isoflavones, and bioactive compounds that influence lipid metabolism and ultimately improve heart health.
Soy isoflavones can help maintain bone density by inhibiting bone resorption and stimulating bone formation. Research suggests that regular consumption may slow down bone loss in those post menopause.
Adding Soy to Your Diet
Ready to incorporate more soy into your meals? Here are some tasty ways:
Enjoy edamame as a snack.
Use tofu in stir-fries or smoothies.
Try tempeh as a meat alternative in sandwiches.
Sip on soy milk or add it to your coffee.
Sprinkle roasted soy nuts on salads.
Eating a variety of protein sources like beans, nuts, fish, eggs, and lean meats will help keep your diet well-rounded.
The Bottom Line
Experts now recognize soy as a nutritious and safe food that can be a helpful ally during the menopause transition. Indeed, researchers highlight its health benefits, encouraging the addition of soy as a diet protein source. Furthermore, embracing soy in your diet can be a simple step toward feeling your best during this life stage.
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*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.
