Should we limit soy consumption?|Jdm

With the craze for vegetable proteins, soy -derived products are more popular than ever.Whether it is tofu, tempeh, miso, soy drinking or EDAMAMES beans, soy is now available in a variety of products.However, its consumption is feared by several, including women who have been affected by breast cancer.The point on soy!

Phytœstrogens are plant molecules whose molecular structure is similar to estrogen, the main female hormone.They can have both estrogenic and anti-estrogenic properties.

According to several meta-analyzes, the consumption of soy-based products is associated with a reduction in the risk of breast cancer, especially when soy is introduced early in life, before the development of the mammary glands.

If soy contributes to the prevention of breast cancer, it would not, contrary to popular belief, contraindicated after cancer.A cohort study following more than 5,000 breast cancer survivors (Shanghai Breast Cancer Survival Study) demonstrated that women who consumed the most soy (upper consumption quintile) reduced their risk of mortality by 29 % and recurrences of 32% when compared to the lowest consumers.A more recent study conducted in North America also concludes that there is a risk of mortality of around 21 % with the higher consumption of isoflavones, a variety of phytoestrogens.

How much soy consuming?

According to the Canadian Cancer Society, consumption of up to three portions per day of soy -based food is safe, even for breast cancer survivors.This contribution represents approximately 15-20 g of soy protein.

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A portion corresponds:

What about soy supplements?

Unlike food, supplements contain a concentrated dose of isoflavones, often exceeding the quantity deemed security.With current scientific data, it is better to favor food than supplements.

In summary

Moderate soy consumption, two to three portions per day, by food and not by supplements, is safe and can even contribute to the prevention of breast cancer, or even reduce the risk of recurrences and mortality inBreast cancer survivors.Soy also contributes to cardiovascular health by promoting control of blood cholesterol.Since nutritional science is constantly evolving, my advice is not to limit the food soy consumed, without falling into excess soy on a daily basis.Health inevitably goes through variety!