Can Soy Reduce Cholesterol?

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There is much controversy surrounding the use of soy to lower cholesterol. While many past studies have linked an increase in soy consumption to lower total cholesterol levels, new research is showing this may not be the case.

Can Soy Reduce Cholesterol?

Most studies say yes, soy can reduce cholesterol. The American Heart Association reported that 25 to 50 grams of soy a day can lower total cholesterol by 8%. Newer research is saying soy may not be quite as effective, citing a 3% reduction in cholesterol. Either way, soy is a great alternative to animal proteins as it has no cholesterol whatsoever.

What Is Soy?

The soy bean is a legume that is used in many forms. Soy products are rich in isoflavones and other antioxidants, as well as fiber, protein and phytoestrogens. All these nutrients work to protect the body and heart from plaque build up due to high levels of bad cholesterol, or LDL. They also protect the heart and blood vessels and help lower blood pressure. Soy products have been linked to the prevention of cancer, especially breast cancer, stroke, osteoporosis and high cholesterol.

Forms Of Soy

Soy is such a versatile ingredient. It is available in almost any form you can imagine.

• Soy Milk: Soy milk is made from soybeans soaked and then ground in water and can be substituted for milk in most situations. Use this in your coffee, cereal and even baking recipes that require milk. It is available in vanilla flavor and chocolate as well as plain.
• Tofu: Tofu is a common soy product that comes in a variety of ways. You can buy tofu ranging from silken (which is similar to soft cream cheese) to extra firm. Most tofu eaters prefer the firmer kind, as it holds up to various cooking methods. Try baking it for more texture, or browning it in a pan. Its mild flavor makes it suitable for any recipe. Silken tofu can be used in place of cream cheese to make cheesecakes and other treats.
• Soy Meat: Soy meats are a great alternative to meat products. You can find soy chicken, burgers and even bacon. Be careful as some of these products have extra additives; you may find you prefer a veggie or bean burger instead.
• Tempeh: Tempeh is an interesting soy product. It's a fermented soybean cake that is used in place of meat and has a much different, more authentic and meaty texture than tofu. Many people eat tempeh for the texture alone.
• Soy Yogurt: Can be used in place of yogurt; eat it plain, or in a smoothie.
• Soy Nut Butter: Soy nut butter is made from roasted soy nuts and can be used in place of peanut butter.
• Soy Nuts: These can be eaten in place of other nuts if you want the added benefits of soy with extra protein. Try these nuts roasted or mixed in trail mix.

As the experts debate whether soy dramatically lowers cholesterol or only slightly lowers cholesterol let's keep eating it. Soy has so many health benefits, there's no reason to stop having it. Replacing meat with soy once a week can be a great way to reduce your cholesterol intake.

Sources:

http://www.medscape.com/viewarticle/411947

http://www.webmd.com/food-recipes/features/truth-about-soy

http://www.webmd.com/diet/features/the-joy-of-soy

http://www.webmd.com/food-recipes/features/25-top-heart-healthy-foods

Photo Credit: redspotted