What are the health benefits of soy foods?

Soy products are dairy free and do not contain saturated fat. They also have special phytonutrients called isoflavones, compounds in plant foods that are converted into phytoestrogens (plant estrogens that are close in structure to the body’s form of estrogen). As an added benefit, researchers have found increased metabolism and significantly decreased body weights and adipose (fatty) tissue disposition in those who eat a diet high in soy isoflavones.

Soybeans and soy products are showing up on more menus and grocery store shelves. This versatile and nutritious legume (bean) provides variety to dishes of all ethnicities. Even better is that soybean products may also contain several nutrients that promote a healthy lifestyle.

Soy products contain high levels of polyunsaturated fat, fiber, vitamins and minerals and low levels of saturated fat. This makes soy products a healthy replacement for meats and other foods high in saturated fats.

Benefits of soy are:

• Protection from cancers, such as rectal and colon
• Better calcium absorption
• Relief from menopausal and PMS symptoms
• Lowers LDL or "bad" cholesterol 
• Reduces risk of heart attack or stroke
• Boosts immune system
• Promotes better control of diabetes

It's versatile, it's low in fat, and it's high in protein. And it just might help your lungs stay lusty and young. We're talking about soy.

Don't blanch just yet. Prepared correctly, soy can taste sublime. Certain kinds, like tofu, easily take on the flavor of whatever you cook with. And research suggests that some extra tofu or edamame in your diet may slash your risk of pulmonary diseases to boot.

Specifically, early research shows that eating soy foods is associated with a reduced risk of chronic obstructive pulmonary disease (COPD). That's a category of lung ailments that includes emphysema and chronic bronchitis. In one recent Japanese study, those with the highest intakes of soy foods not only had lower risk of COPD but also had better overall lung function.

There's a ton of conflicting evidence about the health benefits of soy. But as a whole food, it really is tops when it comes to nutrition. Low-fat, high fiber, high protein -- all good things.

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