Why soy is good for you

Soy is more and more often on our plates in the form of juice, tofu, meat substitutes or yogurts. This legume, recognized for its nutritional qualities, is however the object of suspicion because of its content in phytoestrogens, natural endocrine disruptors. But several recent studies prove that it is really beneficial for health… As long as you do not abuse it, as explained by doctor Corinne Chicheportiche-Ayache, nutritionist doctor.

Is soy a good alternative to animal products?

CORINNE CHICHEPORTICHE-AYACHE.The answer is clearly yes. Soy is interesting from the age of 3 to increase its consumption of vegetable proteins and reduce its environmental impact, because the carbon footprint of livestock remains high. And unlike cereals and pulses, soy contains protein of equivalent quality to that of meat or fish. It delivers all the essential amino acids that the body is unable to manufacture. 100 g of tofu provides 12 to 15 g of good protein, or as much as 80 g of poultry or two eggs. Soy foods are also good allies for cardiovascular health, as they are low in saturated fat and do not increase cholesterol levels. They also reduce blood pressure and preserve the elasticity of the arteries, which minimizes the risk of thrombosis, therefore myocardial infarction, stroke and cognitive decline.

Aren't fears about phytoestrogens justified?

The latest scientific studies show that soy does not increase the risk of breast cancer, especially recurrences. He would even be a little protective. In patients treated for hypothyroidism, however, it may increase the need for thyroid hormone replacement. Health authorities have defined a threshold not to be exceeded: 1 mg per day of phytoestrogens per kilogram of body weight. To reach this maximum dose, a person of 60 kg for example must consume a soy steak, two soy yogurts and a glass of soy milk daily.

Are all soy foods recommended?

In France, the products are rather of good quality, without GMOs. But don't eat tofu every day. It is best to play with diversity by integrating soybeans into a plant-based diet. In practice, you can eat a soy product every day as part of a diversified and balanced diet. Avoid those that contain too much sugar, however.