Did you know that soy is the best dietary source phytoestrogens? Although there is no such thing as a miracle food, some foods, such as tofu, provide real health benefits.
Interesting fact
Phytoestrogens are mainly found in soy products, in all their flavourful forms!
| Firm tofu |
Excellent when marinated, added to vegetable stir-fries and soups, or grilled on the barbecue |
| Soy beverages (plain or flavoured) |
Drink as is or use as a milk substitute in coffee, cereal and recipes |
| Crunchy roasted soy nuts |
Add to trail mixes or sprinkle on yogurt |
| Soy chips |
For a healthy snack |
| Soy-based pudding, mousse and yogurt |
Enjoy as a snack or for dessert |
| Edamame (soybeans) |
Serve as a side dish or add to vegetable stir-fries |
| Miso (fermented soybean paste) |
Use instead of broth in soups and other recipes |
Valuable health benefits
Phytoestrogens and soy protein have many health benefits
Soy:
- may improve bone health, primarily in postmenopausal women;
- may help prevent heart disease by reducing cholesterol levels.
Soy and menopause… separating myth from fact
Many women report positive effects from consuming soy products. Current scientific research, however, has not yet found clear evidence linking soy to improved symptoms in menopause. Nevertheless, we are lucky that we can add soy to the menu for all of its other health benefits, not to mention improved flavour and variety!
What are phytoestrogens?
They are natural plant compounds that mimic estrogen, a sex hormone produced by the ovaries. This is why they are considered to be particularly helpful for women during menopause.
Soy: add it to the menu!
In addition to being the main dietary source of phytoestrogens, soybeans and soy products are also rich in vitamins and minerals and low in saturated fat and cholesterol. Whole soybeans and edamame (fresh soybeans) are also high in fibre. Soy is also a complete protein, just like eggs, milk or meat, and rich in omega-3 fatty acids, making it a source of healthy fats.
How much should you consume?
There are currently no recommendations for the amount phytoestrogens that should be consumed daily. However,
Canada’s Food Guide recommends that everyone, young and old, should consume meat substitutes such as legumes or tofu on a regular basis. It also states that fortified soy beverages can be used as an alternative to cow’s milk.
What about supplements?
Current scientific evidence does not support recommending the use of soy-based supplements for menopausal symptoms. Dietary sources are always the best choice!
Tofu on the menu…why not?
Tofu readily absorbs the flavours and seasonings of the foods it is paired with. Firm, soft or silken, tofu it lends itself well to a wide variety of recipes. You can use tofu to make creamy fruit desserts or soups, dips, mayonnaise, frittatas and even
smoothies.
Add tofu and soy to the menu with these recipes:
