Menopause and Soy: Real Benefits or Hidden Risks?

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Soy is a controversial food.
While some praise its benefits as an excellent source of plant-based protein, others warn about its potential effects on the thyroid and the hormonal imbalances it could cause.
In this article, we explore the real benefits and risks of soy, particularly for women going through menopause, and we break down the facts from the myths to help you make an informed decision.


What is soy and why is it so popular?


Soy is a legume native to Asia, highly valued for its nutritional richness.
Used for centuries in Asian cuisine, it is now a staple in Western diets, often in the form of:

  • Tofu
  • Soy milk
  • Veggie burgers
  • Sauces and oils

However, it is essential to note that the soy consumed in the West differs from fermented soy used in Asia, which has unique characteristics that influence its effects on health.


Is soy a good source of protein?


Soy is often praised for its high content of plant-based protein.
Indeed, for every 100 grams of soy, it provides:

  • 36 grams of protein
  • 30 grams of carbohydrates
  • 20 grams of fat (mostly polyunsaturated fats)

But beware, while soy is a complete protein (containing all essential amino acids), it is still imbalanced: it is low in methionine, a crucial amino acid.
To avoid deficiencies, it is recommended to combine it with other protein sources.

soybean spaghetti


Are soy phytoestrogens dangerous for hormones?


Soy is rich in isoflavones, plant-based compounds that mimic female hormones, particularly estrogens.
This raises concerns:

  • These compounds can bind to estrogen receptors in the body.
  • However, their action is much weaker than that of natural estrogens, which limits their impact.

💡 Notable fact: Only 25 to 60% of individuals have a gut microbiome capable of converting phytoestrogens into equol, the active molecule.
This means the effect of soy varies from person to person.


Does soy affect the thyroid?


Soy can interact with thyroid hormones, especially in cases of iodine deficiency.
The isoflavones in soy can:

  • Reduce iodine stores necessary for thyroid hormone production.
  • Increase the risk of goiter or hypothyroidism, especially in people with a low-iodine diet.

⚠️ Real example: In the 1950s, baby foods made from soy caused cases of goiter, requiring the addition of iodine to these products.




Is fermented soy healthier?


In Asian countries, fermented soy (such as miso natto or tempeh) is preferred. Why?

Fermentation significantly reduces isoflavones and increases the bioavailability of nutrients.
This decreases hormonal risks and negative effects on the thyroid.

In contrast, in the West, soy is often consumed in unfermented forms, such as tofu or soy protein isolates, which retain a high concentration of phytoestrogens.


What are the risks of soy for the gut and nutrients?


Soy contains anti-nutrients, such as saponins, which can:

  • Damage the intestinal lining and reduce the absorption of essential vitamins (D, E, B12).
  • Slow down the digestion of proteins and fats.

Some studies suggest that these anti-nutrients, while stressful for the body, could strengthen it in small doses.
However, excessive consumption increases the risks of deficiencies and digestive disorders.


Is soy beneficial or risky during menopause?


Menopause marks a significant hormonal transition, with a drastic decrease in estrogens.
These hormones play a key role in regulating bone density, cardiovascular health, and overall well-being.
This is where soy comes in, thanks to its phytoestrogens, plant compounds that slightly mimic the action of estrogens in the body.

Potential benefits of soy during menopause

  • Hot flash reduction: Some studies suggest that the isoflavones in soy can alleviate vasomotor symptoms, such as hot flashes and night sweats.
  • Bone health: Moderate consumption of soy could help maintain better bone density, partially compensating for the drop in estrogens.
  • Cardiovascular health: Soy protein, combined with a balanced diet, may improve lipid profiles and reduce the risk of cardiovascular diseases.

Risks of soy consumption

However, these isoflavones, by acting on estrogen receptors, can also lead to hormonal imbalances if consumed in excess.
Additionally, their effectiveness varies depending on the gut microbiome, as only a portion of the population converts isoflavones into equol, the active molecule.

Moderation is key

To enjoy the benefits of soy during menopause while minimizing risks:

  • Opt for fermented soy (miso, tempeh, natto), which contains fewer isoflavones.
  • Limit consumption to 2-3 times per week.
  • Avoid soy protein isolates and ultra-processed products, which often concentrate these compounds.

is soy milk good for you




Does soy have more risks than benefits?


Observational studies on soy show beneficial effects (reducing the risk of certain cancers or cardiovascular diseases).
However, these studies do not prove a cause-and-effect relationship.

👉 Takeaways:

  • Consume fermented soy (miso, tempeh) for better health benefits.
  • Avoid soy-based supplements to prevent overdosing.
  • Children, pregnant women, and individuals with thyroid issues should be cautious.

Should you consume soy during menopause?


To safely integrate soy into your diet, choose organic, fermented products, such as miso or tempeh.
Limit intake to 2-3 servings per week and avoid soy protein isolates or ultra-processed products, which are often less beneficial.
Finally, ensure adequate iodine intake, especially if you have thyroid-related issues.

For women in menopause, soy can be an ally due to its isoflavones, but consumption should remain moderate to avoid any hormonal imbalance.


FAQ - Frequently asked questions about soy and health


Can men consume soy without risks?

Yes, in moderate amounts, soy is safe for men. The phytoestrogens often associated with female hormones do not significantly impact testosterone levels when consumed as part of a balanced diet.

Can soy be consumed by people with diabetes?

Yes, soy is a low glycemic index food, making it a good option for people with diabetes. It helps stabilize blood sugar while providing quality protein.

What are the benefits of soy for the skin?

Soy contains antioxidants that can help protect the skin from external damage and stimulate collagen production. The isoflavones can also contribute to improved skin elasticity, particularly in menopausal women.

Can soy trigger migraines?

Some people sensitive to foods rich in tyramine, such as fermented soy products (miso, tempeh), may experience migraines. If you're prone to this, monitor your consumption and identify potential triggers.




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Marie

"Natural health is essential to me; I've always relied on natural remedies alongside traditional medicine."

Disclaimer
"The content of this article is not intended to replace medical advice or any treatment."

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