What is soy?
Soy (Glycine max) is a legume native to Asia, widely cultivated for its protein-rich seeds, isoflavones and essential fatty acids. It is considered a superfood, particularly appreciated in vegetarian, vegan and lactose-free diets, due to its high content of complete plant proteins.
Available in various forms (tofu, soymilk, tempeh, miso, flour, oil, textured proteins), soy is recognized for its benefits on cardiovascular health, menopause, digestion and metabolism.
What are the benefits of soy?
Soy is an exceptional source of nutrients and antioxidants, which contribute to :
How to use soy?
Soy can be incorporated into the diet in several forms, depending on nutritional needs and culinary preferences.
As a legume (soybeans, sprouts, soy flour)
Added to salads and hot dishes → Rich in fiber and vegetable protein.
Used in flour → Gluten-free alternative for pastries and protein breads.
In the form of processed products
Tofu (firm or silken) → Alternative to meat in savory and sweet recipes.
Tempeh → Fermented food, source of probiotics beneficial for digestion.
Miso → Fermented paste used in broth, rich in digestive enzymes.
Beverages and substitutes
Soy milk → Replaces animal milk in coffee, smoothies and desserts.
Soy yoghurts and creams → Plant-based alternatives to dairy products.
In soybean oil and lecithin
Soybean oil → Source of omega-3 and 6, used in seasonings.
Soy lecithin → Natural emulsifier in the food industry and beneficial for memory.
In food supplements (soy isoflavone extracts)
To relieve hot flashes and menopausal disorders.
To support bone and cardiovascular density.
Is soy good for the heart and circulation?
Yes, thanks to its high plant protein and isoflavone content, soya :
Reduces LDL cholesterol, limiting the risk of atherosclerosis.
Improves blood vessel flexibility, preventing hypertension.
Helps regulate blood sugar levels, reducing the risk of type 2 diabetes.
The American Heart Association recommends regular soy consumption to improve cardiovascular health.
Is soy beneficial for menopause?
Yes, soy isoflavones, also known as phytoestrogens, act as natural hormone modulators, helping to:
Reduce hot flushes and night sweats.
Preserve bone density, reducing the risk of post-menopausal osteoporosis.
Reduce cutaneous and vaginal dryness, common during menopause.
It is often consumed in the form of dietary supplements or foods rich in fermented soy (tofu, tempeh, miso).
Is soy a good alternative to animal proteins?
Yes, soy is one of the few plant proteins to contain all the essential amino acids, making it a perfect alternative to meat:
Rich in complete proteins (around 36 g per 100 g of beans).
Easily digestible, especially in fermented form.
Less saturated fat than meat, and good for the heart.
Recommended in vegetarian, vegan and sports diets for its balanced nutritional intake.
What's the difference between soy and other legumes (chickpeas, lentils)?
Soy → Richer in protein and isoflavones, with a beneficial effect on hormones and cholesterol.
Chickpeas and lentils → Less rich in protein, but better sources of iron and soluble fiber.
Soy is often preferred for its high protein content and versatility in cooking.
Where to buy quality soy?
Soy-based products are available in:
Organic and health food stores → GMO-free and organically grown products.
Pharmacies and parapharmacies → Dietary supplements based on soy isoflavones.
Asian grocers and supermarkets → Tofu, tempeh, miso and soy milk.
Specialized plant nutrition sites → Textured soy proteins and soy isolates for athletes.
It is advisable to choose organic and non-genetically modified (GMO-free) soybeans.
Does soy have any contraindications?
Although beneficial, soy should be consumed with caution in certain cases:
If you have a history of hormone-dependent cancer (breast, ovaries, prostate) → Seek medical advice before consuming soy isoflavones.
In people allergic to legumes → Soy can provoke severe allergic reactions.
In excess, it can disrupt thyroid function → Caution in cases of hypothyroidism.
Soy-based infant milks should be given under medical advice.
Moderate, varied consumption means you can enjoy the full benefits of soy without risk.
