What is it so special about soy?…

Soy contains phytoestrogens, (isoflavones) plant compounds with estrogen-like properties.

So, having soy-based foods like tofu, edamame, and soy milk in your regular diet, may help some of your menopausal symptoms due to their potential estrogenic effects.

 

However, there have been some controversy surrounding soy and its potential health benefits and concerns.

 

Concern: it might not be safe, especially in breast cancer 🤔

 

There is now scientific agreement, that it has been fuelled only by findings from laboratories or animal studies using pure isoflavones or high doses.

This is a handy fact sheet by the BDA (British Dietetic Association) to help you.

 

https://www.leedsandyorkpft.nhs.uk/news/wp-content/uploads/sites/4/2022/06/Menopause-Soya-food-fact-sheet.pdf

 

Comprehensive reviews by the European Food Safety Authority and World Cancer Research Fund conclude that soya foods as part of a healthy balanced diet are safe.

 

Concern: Is all soy GMO?

Yes, a significant portion of soy crops, particularly in the United States, are genetically modified and used as animal feed.
It is not the case with European soya products.

If you’d rather be sure, please check the labelling that the product is made from non-GMO soybeans or even better –  from organic soy products.

 

Are there other non-soy phyto-eostrogens?

Yes, they are called lignans.
And they are found in:

 

Flaxseeds:

  • which also have antioxidant properties and may have a positive impact on hormonal balance. They contain omega-3 fatty acids, which can support heart health.

Nuts and Seeds:

  • such as almonds, walnuts, and sunflower seeds, provide healthy fats, fiber, and various vitamins and minerals. They can be a satisfying and nutritious snack that supports overall well-being.

Sesame Seeds:

  • Sesame seeds are another excellent source of lignans. These small seeds can be sprinkled on salads, added to stir-fries, or used in baking.

Colorful Fruits and Vegetables:

  • Fruits and vegetables are also packed with vitamins, minerals, and antioxidants. They support overall health and may help manage symptoms like hot flashes. Include a variety of colors to ensure a broad range of nutrients.

Whole Grains:

  • Whole grains like quinoa, brown rice, and oats are rich in fiber and can help regulate blood sugar levels. This can be beneficial for managing mood swings and supporting energy levels.

Leafy Greens:

  • Dark, leafy greens like kale, spinach, and Swiss chard are rich in vitamins, minerals, and antioxidants. They can contribute to overall health and support the body during the menopausal transition.

 

So, whats the conclusion?

 

Whether it is soy or not, you have plenty of choice to support your hormones through healthy and varied diet!

 

What are the foods that work best for you? 😀