Weight Loss Myth? Coffee Can Help You Lose Weight

Coffee is very controversial when it comes to weight loss. Some say that it can be of benefit to dieters, while others say that it can be detrimental to a weight loss plan. In fact, coffee most likely has both positive and negative effects on weight loss, depending on how it's consumed and other factors.

How Coffee Can Help a Diet

Coffee contains caffeine which is a stimulant. It can enable people to feel more alert and help them to be more active, leading to weight loss. It may also act as a mild appetite suppressant. Drinking coffee during the afternoon or after dinner can help to reduce cravings for snacks or sweets, by filling the stomach and suppressing the appetite, without the addition of calories.

Coffee might also stimulate your metabolism by increasing your rate of thermogenesis (how your body burns calories to create heat and energy). However, this is only a slight increase and studies have not shown it to have a very large effect on weight loss. Coffee is often claimed to be a diuretic, but studies have shown that drinking it in moderation does not lead to water loss. Indeed, drinking coffee increases your fluid intake by the same amount as drinking water, which might make it easier for those who love coffee but dislike water to keep their fluids up.

While coffee has been said to increase insulin resistance which can lead to overeating and eventually might turn into diabetes, recent studies have shown that coffee itself is not the cause of the insulin resistance. The sugar often used in coffee is more likely a factor, as well as other unhealthy lifestyle choices. In fact, some have suggested that coffee, which contains antioxidants, may in fact raise insulin sensitivity, although this hasn't been proved.

How Coffee Can Harm a Diet

When you drink too much coffee, the caffeine can increase stress levels which might lead to overeating. It can also promote insomnia, which might also lead to a higher consumption of calories. However, coffee contains other chemicals which stimulate the production of cortisone and adrenaline. These chemicals increase stress levels, and cortisone has been linked with an increase in abdomen fat, which causes more health concerns than fat in other areas.

Coffee itself has very few calories and no fat, but people rarely drink it without something added to modify the taste. Even a shot of flavored syrup can add calories to a coffee, and some of the more creamy and elaborate concoctions can have as many calories as an entire meal. Milk and cream are also very high in saturated fat, which not only contributes calories but is also dangerous for your health. Too much saturated fat can lead to heart disease.

The effects of coffee on weight loss don't seem to be enough to radically cause people to gain or lose weight. The best advice is to consume coffee in moderation if desired, and to be aware of the effects it has on you, in order to take advantage of them.

Comment below your thoughts! Always love hearing feedback and ideas from you guys! xx

Source
http://www.fitday.com/fitness-articles/fitness/weight-loss/weight-loss-myth-coffee-can-help-you-lose-weight.html#b

High Fibre Diets under the Spotlight

With the recent popularity of low-carb plans like Atkins and the South Beach diet, it’s hard to remember a time when filling up on fibre was trendy. But back in the early 80’s, wholemeal bread, bran cereals and jacket spuds were almost as popular as Spandau Ballet, Rubik’s cubes and puffball skirts. Following huge amounts of scientific research, health professionals suddenly revealed that if you wanted to stay healthy and lose weight, you should eat more dietary fibre.

Enter Audrey Eyton’s world-famous F-plan diet! In May 1982, copies of The F-Plan Diet went on sale, and even today it remains popular. Ultimately, it promoted a high-fibre, low-fat, calorie-controlled eating plan – in fact, pretty much what nutrition experts still recommend today if you want to lose weight.

What is dietary fibre?

Previously called ‘roughage’, dietary fibre is the term that describes the carbohydrates that human’s can’t digest. Dietary fibre is found in plant foods such as cereals, pulses, fruits and vegetables and occurs mainly in the plant cell wall where it provides structural support for the plant.

What’s the link with weight loss?

Most high-fibre plans for weight loss still come with a reduction in calories. The F-Plan diet, for example, recommended a calorie restriction of between 850-1,500 calories a day – and of course, it’s this calorie restriction that helps you lose weight. However, there are many reasons why including more fibre in your diet can help boost weight loss and make slimming less painful.

To start with, unlike other carbohydrates, most dietary fibre doesn’t provide anycalories. This means fibre-rich foods are often lower in energy than foods containing no fibre or only small amounts, making them ideal for people who are trying to lose weight.

Secondly, high fibre foods generally take longer to chew. As well as helping you to feel more satisfied when you eat, this automatically slows down the speed at which you eat, giving your brain time to register feelings of fullness so that you’re less like to overeat. But that’s not the only way fibre-rich foods help to control appetite. Fibre acts like a sponge and absorbs and holds on to water as its chewed in the mouth and passes into the stomach. This means fibre-rich foods swell up in your stomach and this can help to fill you up. Better still, fibre stays in the stomach for longer as it’s harder to digest and this helps to keep you feeling fuller for longer, so you’re less likely to want to snack in between meals.

So how much fibre should I eat a day to lose weight and how much can I expect to lose?

Regardless of whether you want to lose weight or maintain your weight, the Department of Health recommends adults eat an average of 18g of fibre a day with a range of 12-24g. If you want to lose weight, you’ll still need to restrict your calorie intake as recommended by Weight Loss Resources and the amount you can expect to lose will depend entirely on the degree of this restriction. Weight Loss Resources recommends you aim to lose no more than 2lb a week, although you might lose slightly more in the first few weeks when your body loses water as well as fat. This follows the guidelines recommended by nutrition experts.

Has a high-fibre diet got any other health benefits?

Definitely. Having spent a long time in the stomach, fibre moves through the large intestine relatively quickly and health experts believe this helps to keep the digestive system healthy, preventing bowel problems such as constipation, diverticular disease and haemorrhoids (piles), as well as reducing the risk of bowel cancer. Interestingly, all these conditions tend to be uncommon in undeveloped countries where intakes of fibre are high, compared to Western societies where these medical problems are widespread and fibre intakes are low.

Furthermore, most fibre-rich foods are also low in fat and packed with vitamins and minerals – and when it comes to preventing disease, it seems that it’s this whole package of nutrients that’s important. For example, wholegrains like wheat, barley, oats, rye and rice contain not just fibre, but a number of nutrients that may reduce the risk of heart disease, stroke, certain cancers and diabetes by as much as 30 per cent. These include antioxidant nutrients vitamin E, zinc and selenium and a range of plant compounds called phytochemicals.

I’d heard that a high-fibre intake was good for my heart. What’s the link?

Several large studies in America, Finland and Norway have found that people who eat relatively large amounts of wholegrain cereals have significantly lower rates of heart disease and stroke. It’s thought that a particular type of fibre called soluble fibre may be partly responsible as it helps to lower blood cholesterol levels.

Tell me more about soluble fibre?

Dietary fibre can be divided into two main types – soluble and insoluble fibre. Soluble fibre is thought to bind with cholesterol and prevent it from being reabsorbed into the bloodstream. This lowers the amount of cholesterol in the blood, therefore reducing the risk of heart disease. But that’s not all. Soluble fibre also forms a gel in the intestine, which is thought to slow down the digestion and absorption of carbohydrates, especially glucose. This means it can help to keep blood sugar levels steady, preventing feelings of hunger that leave you reaching for the biscuit tin. Foods rich in soluble fibre include fruits,vegetables, oats, barley, and pulses such as beans, lentils and peas.

In contrast, insoluble fibre helps to keep the digestive system in good working order by increasing the bulk and softness of the stools, which in turn assists the smooth passage of food through the body. It’s this type of fibre that helps to prevent bowel complaints like constipation and cancer. Foods rich in insoluble fibre include wholemeal flour and bread, wholegrain breakfast cereals, bran, brown rice, wholemeal pasta, grains and some fruits and vegetables.

Eating a range of fibre-rich foods, rather than just one or two sources, is the best way to ensure you get a mixture of both soluble and insoluble fibre – and make the most of the health benefits offered by both.

So is a high-fibre diet suitable for people with diabetes?

Yes, health experts recommend that people with diabetes have a good intake of fibre in the same way as the rest of the population. But it’s always wise to speak to your doctor or dietitian before making any changes to your diet, especially if you are on medication such as tablets or insulin.

What about high-fibre intakes for children?

Although older children and teenagers will benefit from eating plenty of fibre-rich foods, very young children shouldn’t be given large amounts. This is because they have small tummies and generally consume much smaller quantities of food than older children and adults. Because fibre-rich foods tend to be filling but reasonably low in energy, young children may not be able to satisfy their energy requirements and this may mean they don’t grow as well as they should.

Is it still possible to get enough fibre if I follow a wheat-free diet?

Yes, providing you include plenty of fruit, veg, pulses and brown rice. See the chart here to see how you can make up 18g of fibre a day using non-wheat foods.

Is there a link with fibre and the glycaemic index of a food?

Yes. Generally speaking, the more fibre a food contains the lower its glycaemic index will be. This is because fibre acts as a physical barrier and slows down the absorption of carbohydrates into the blood.

Are there any cons to high fibre diets?

Wind is the main problem! Some fibre is fermented in the large intestine by bacteria that live there and this results in the production of gases like methane, hydrogen and carbon dioxide. The amount of gas produced depends on the type of fibre eaten and the gut bacteria present. But it explains why some slimmers find that excessive wind, discomfort and bloating occur if they suddenly boost their fibre intake to help them lose weight.

Fortunately, this is usually a short-lived problem as the large intestine and gut bacteria gradually adapt to an increased intake of fibre. That’s why it’s important to introduce fibre-rich foods into the diet gradually – and to persevere with them.

Constipation can also be a side effect of a high-fibre diet if fluid intake isn’t also increased. This is because fibre acts like a sponge and absorbs water. The easiest way to avoid this, is to boost fluid intakes together with fibre intakes.

Juliette’s verdict

Like most nutritionists and dietitians, I’m a big fan of high-fibre diets, not just because they can help to reduce the risk of health problems ranging from constipation and piles to heart disease and cancer, but also because they help to fill us up. This is crucial if we want to lose weight, but it’s also important in helping us to keep our weight steady, so that we avoid becoming overweight or obese in the future. I suggest people who worry that eating more fibre will give them wind, at least give it a go and continue to persevere. This really is a small price to pay for such major health and weight loss benefits and is only a temporary problem anyway. Once you see the pounds starting to drop off, you’ll automatically reach for all things brown and ditch the white stuff from your daily diet.

Source
http://www.weightlossresources.co.uk/diet/high_fibre.htm

Your Guide to Natural Sweeteners

Sugar, especially the bright white, refined kind we all grew up with, has always been a nutritional no-no. It spikes your blood sugar, increases inflammation, and sends you on an endless roller coaster of cravings. And artificial substitutes like Splenda and Sweet 'N Low come with chemical baggage we'd rather avoid.

So we asked Erica Giovinazzo, MS, RD, Clay Health Club's resident nutritionist, if there was any sweet salvation in the bevy of natural alternatives on the market. She helped us sort through the options and the marketing—from agave to stevia and even Sugar in the Raw.

Just remember, Giovinazzo says, "naturally derived sugars are still sugars. They're not a health food. But if you're going to have sugar, there are more nutritious ways to get it."

Here's your guide to those options and the most common natural sugar substitutes... —Amanda Benchley

AGAVE

PRO: Agave has a lower glycemic index, meaning your body absorbs it more slowly than refined sugar, so you avoid the typical blood-sugar spikes (and crazed rush). And it's vegan.

CON: Agave, which comes from the same cactus as tequila, is primarily fructose (90 percent). While fructose breaks down more rapidly than glucose in the liver (that's good for blood sugar), an excess can lead to a greater production of fat and “bad cholesterol,” says Giovinazzo. Oddly, it's 10 calories more per tablespoon than sugar.

FLAVOR AND USES: Its liquid, melt-y quality is ideal for stirring into cold liquids (lemonade!) without the sometimes cloying taste of honey. It's not as ideal for baking, although it can be used with some adjustments (either less additional liquid or more starch).

COCONUT SUGAR

PRO: It's the hands-down favorite of nutritionists because of its low glycemic index. Made from the sap of the coconut palm tree buds, it’s not as chemically processed as other sugars, according to Giovinazzo. And it’s rich in vitamin B8 and potassium, though nobody’s recommending it as a multivitamin substitute.

CONS: It’s expensive. Depending on the store, it tends to be about four times more expensive than Domino.

FLAVOR AND USES: Of the natural options, it tastes the most like regular sugar, although perhaps with a slight caramel taste (but what’s wrong with that?). It’s great in baking and can be substituted 1:1 for regular processed sugar.

HONEY

PRO: It's loaded with an array of vitamins and minerals, including B2, B6, iron, and manganese. Its anti-fungal and antibacterial properties ward off colds, explains Giovinazzo, and there’s a possible probiotic effect (the good bacteria similar to that found in yogurt). Raw honey has a high level of antioxidants, and the darker honeys have even more.

CONS: Watch out blood sugar: honey's glycemic index is higher than agave's (though it's still lower than refined sugar). Calories ring in the same as agave (60 calories per tablespoon).

FLAVOR AND USES: Honey’s soft sweetness is genius in tea. It holds up fine in baking as a replacement for white sugar, though it retains its distinct honey taste and, like agave, needs some adjustments (reduced liquid and added baking soda) to make up for its liquidity. Look for raw honey, which is less processed and thus retains more nutrients.

MAPLE SUGAR

PRO: Piped straight from the tree, this sweetener couldn’t be any more natural. (We're not talking Mrs. Butterworth here.) Pure maple syrup is high in antioxidants, zinc which boosts the immune system, and manganese necessary for the body’s enzyme reactions, says Giovinazzo.

CON: Unless you really love the taste, it probably wouldn’t work in tea, coffee, or other beverages. At 51 calories per tablespoon, it's about the same as table sugar.

FLAVOR AND USES: Tastes like Vermont. It's great as a topping for pancakes, yogurt, or oatmeal, but maple syrup also works fine in baking, with reactions similar to that of honey.

MOLASSES

PRO: It has a high nutritional value, especially the blackstrap variety, which has 70 percent more potassium than a banana, 20 percent of a woman’s daily requirement of iron, and as much calcium as half a glass of milk, according to Giovinazzo. It’s made during the processing of plain sugar, so it holds onto the sugar cane’s original nutrients before the refined sugar is stripped out. "Everything that's good about sugar is in molasses, and everything bad about it, is in the refined version," she says.


CON: It's not a health food, even with its nutritional profile. And its strong taste isn't great for beverages or for baking, unless we're talking dense flavorful baked items like gingerbread.

FLAVOR AND USES: It hints of smokiness and is best drizzled into smoothies or yogurts, and even chiles. Calories are the same as sugar for blackstrap molasses; regular molasses weighs in the same as agave and honey, 60 calories per tablespoon.

STEVIA

PRO: Calorie-free and natural, it comes from the stevia plant. It's sweeter than sugar, so you don’t need to use much. "It seems to have no side effects, and is a better choice than Splenda and friends," says Giovinazzo.


CON: Sometimes it’s chemically processed and mixed with sugar alcohol, which can cause diarrhea and indigestion, and may account for an unpleasant after-taste that some notice. Check the labels. Truvia is both erythritol (a sugar alcohol) and stevia. SweetLeaf is a better choice, she says. "It contains stevia and inulin (a prebiotic fiber). I’m not opposed to the inulin being in there!"

FLAVOR AND USE: Stevia's an intense sweet hit. It mixes into beverages and sweet cocktails nicely, but it's not great in baking, and needs to be majorly reduced: plan for a 1:8 stevia/sugar ratio.

SUGAR ALCOHOLS (ERYTHRITOL, MALITOL, XYLITOL) 

PRO: These sugar subs ending in "ol" are extracted from plants or manufactured from starches. They're much lower in calories than sugar (and most of its stand-ins) and have less of an impact on blood sugar.

CON: They can be stressful on the GI tract, causing unpleasant digestive symptoms. Like all sweeteners, they may perpetuate sugar cravings because your body expects calories when sweetness is on your tongue. When the calories don't come, says some nutrition research, the body will be left wanting it.

FLAVOR AND USE: You'll find these sweeteners in lots of packaged products like flavored waters, sugar-free gum, and nutrition bars (erythritol is often paired with stevia on ingredient lists), and they're often used in products for diabetics because of the low blood sugar impact.

 

SUGAR IN THE RAW

PROS: This brown, crunchy sugar, which is also called "turbinado" is essentially the same as white cane sugar but is slightly less refined, so it's retained some of the molasses. Some say white sugar is "bleached" with sulfur dioxide, while sugar in the raw is not, says Giovinazzo.

CON: When it comes to your health, it's still basically the same as regular refined table sugar—lots of calories, a blood sugar spike, and so on and so forth. Again, it's not a health food.

FLAVOR AND USE: This is the go-to coffee sweetener for cleaner-living types who still frequent Starbucks. It's great in coffee and tea and is also great for baking. But it's not a straight swap for refined sugar. It's just as sweet, but much more coarse.

I hope you lovelies found this helpful. And keep in mind that just because these natural sweeteners are healthier than white sugar and artificial sweeteners, they still need to be eaten in moderation because you still will gain weight if these sugars are consumed in high quantities. Have a wonderful day!!


Source
http://wellandgood.com/2013/03/28/your-guide-to-natural-sweeteners/

Is Soy Bad For You, or Good? The Shocking Truth

Soy is definitely one of the most controversial foods in the world.

Depending on who you ask, it is either a wonderful superfood or a hormone disrupting poison.

As with most things in nutrition, there are good arguments on both sides.

What is Soy and How is it Used?

Soybeans are legumes that originated in East Asia, but are now being produced on a large scale in the United States.

Soy is used to make many different foods. Soybeans can be eaten whole, with the immature types being called edamame. Soybeans must be cooked, as they are poisonous when raw.

Soy is used in tofu, soy milk and various dairy and meat substitutes. It is also used in fermented foods like miso, natto and tempeh, which are commonly consumed in some Asian countries.

Over 90% of soy produced in the U.S. is genetically modified and the crops are sprayed with the herbicide Roundup, which may be associated with adverse effects on health (1).

Interestingly, whole soybeans are rarely consumed in Western countries. The majority of soy in the diet comes from the refined products that are processed from the soybeans.

Most of the soy crop in the U.S. is used to produce soybean oil, which is extracted using the chemical solvent hexane. Soybean oil supplied about 7% of calories in the U.S. diet in the year 1999 (2).

What remains of the soybean after the fat has been extracted is called soybean meal, which is about 50% protein. The majority of soybean meal is used to feed livestock, but it can also go through further processing to produce isolated soy protein.

Because it’s cheap and has certain functional properties, soybean oil and soy protein have found their way into all sorts of processed foods, so most people in the U.S. are consuming significant amounts of soy without even knowing about it.

Soy protein is also the major ingredient in soy-based infant formulas.

Bottom Line: Most soy in the U.S. is used to make soybean oil. The waste product is then used to feed livestock or processed to produce soy protein. Whole soybeans are rarely consumed.

Nutrients in Soybeans

Whole soybeans contain a range of important nutrients.

100 grams (about 3.5 ounces) of mature, boiled, whole soybeans contain large amounts of Manganese, Selenium, Copper, Potassium, Phosphorus, Magnesium, Iron, Calcium, Vitamin B6, Folate, Riboflavin (B2), Thiamin (B1) and Vitamin K.

This portion of soybeans also contains 173 calories, with 9 grams of fat, 10 grams of carbs (6 of which are fiber) and 17 grams of protein (4).

The respectable amount of nutrients needs to be taken with a grain of salt, because soybeans are also very high in phytates, substances that bind minerals and reduce their absorption.

Soybeans are a pretty good source of protein. They’re not as good as meat or eggs, but better than most other plant proteins. However, processing soy at a high temperature can denature some of the proteins and reduce their quality.

The fatty acids in soybeans are mostly Omega-6 polyunsaturated fats. This can be problematic because too many Omega-6s in the diet can lead to inflammation and all sorts of health issues (5, 6).

For this reason, it is very important to avoid soybean oil (and other vegetable oilshigh in Omega-6) and processed foods that contain it.

Be aware that the nutrient composition of soy depends dramatically on the type of soy food. Whole soybeans can be nutritious, while refined soy-derived products like soy protein and soybean oil aren’t nutritious at all.

Bottom Line: Whole soybeans are rich in micronutrients, but they also contain phytates which block absorption of minerals. Soybeans are very rich in Omega-6 polyunsaturated fatty acids, which can cause problems.

Soy May Have Some Health Benefits

It wouldn’t be right to talk about all the bad stuff without mentioning the good. The truth is that there is some evidence of health benefits in certain people.

Soy has been well researched for its cholesterol lowering effects and several studies show that soy protein can reduce Total and LDL cholesterol, although others find no effect (7, 8, 9, 10).

It’s important to keep in mind that even IF soy reduces cholesterol (which studies don’t agree on), there is no guarantee that this will lead to a decrease in heart disease.

Observational studies show a mixed bag of results. Some studies show a reduced risk of heart disease, others do not (11,12).

There are also some observational studies showing that soy can reduce the risk of prostate cancer in old age, which is the most common cancer in men (13, 14).

Bottom Line: There is some evidence that soy can lower cholesterol levels, although studies show conflicting results. Men who consume soy are at a lower risk of developing prostate cancer in old age.

Soy Contains Isoflavones That Function as Endocrine Disruptors

Estrogens are steroid hormones mostly found in females, where they play a major role in regulating sexual development and reproductive cycles.

Estrogens are also found in men, although in smaller amounts.

The way estrogens (and other steroid hormones) work, is that they travel into the nuclei of cells and activate the estrogen receptor.

When that happens, there are changes in gene expression, leading to some kind of physiologic effect.

The problem with the estrogen receptor is that it isn’t very selective in the substances that can activate it. Some substances in the environment that look like estrogen can activate it too.

This is where the whole soy thing gets interesting…

Soy contains large amounts of biologically active compounds called isoflavones, which function as phytoestrogens… that is, plant-based compounds that can activate estrogen receptors in the human body (15).

These isoflavones are classified as endocrine disruptors, chemicals that interfere with the normal function of hormones in the body. The key isoflavones in soy are genistein, daidzein and glycitein.

This can cause reduced estrogen activity due to the isoflavones blocking the actual, more potent estrogen from binding, or it can lead to an increased estrogen activity due to the isoflavones activating the receptors (16).

Soy Isoflavones May Affect The Risk of Breast Cancer

Due to the estrogenic activity, these isoflavones are often used as a natural alternative to estrogenic drugs to relieve symptoms of menopause.

In fact, isoflavones can reduce symptoms when women are going through menopause, as well as reduce the risk of bone loss in elderly women, just like estrogen replacement therapy (17, 18).

However, this use is controversial and many believe that the risks outweigh any potential benefit.

Animal studies show that soy isoflavones can cause breast cancer (19, 20, 21). There are also human studies showing that soy isoflavones can stimulate the proliferation and activity of cells in the breasts.

In one study, 48 women were split into two groups. One group ate their normal diet, the other supplemented with 60 grams of soy protein.

After only 14 days, the soy protein group had significant increases in proliferation (increase in number) of the epithelial cells in the breasts, which are the cells that are most likely to turn cancerous (22).

In another study, 7 of 24 women (29.2%) had an increased number of breast epithelial cells when they supplemented with soy protein (23).

These changes may indicate an increased risk of breast cancer, which is the most common cancer in women. However, many observational studies show that women who consume soy actually have a reduced risk of breast cancer (24, 25).

It is a good idea not to make decisions based on observational studies… which tend to be unreliable. The biological changes in the breasts and the studies where soycauses breast cancer in rodents are a major cause for concern.

There are also some small human studies where soy caused mild disruptions of the menstrual cycle, leading to delayed menses and prolonged menstruation (26, 27).

Bottom Line: Soy isoflavones can increase the multiplication of cells in the breasts. However, observational studies show a reduced risk of breast cancer. Soy may lead to mild disruptions of the normal menstrual cycle.

Soy, Testosterone and Male Reproductive Health

Even though men have some amount of estrogen, having significantly elevated levels is not normal.

Therefore, it seems logical that increased estrogen activity from soy isoflavones could have some effects on men.

In rats, exposure to soy isoflavones in the womb can lead to adverse effects on sexual development in males (28, 29).

In one human study, 99 men attending an infertility clinic were studied. The men that had eaten the most soy for the past 3 months had the lowest sperm count (30).

Of course, this study is just a statistical correlation and does not prove that it was the soy that lead to decreases in sperm count.

Another study found that 40 milligrams per day of soy isoflavones for 4 months had no effect on hormones or semen quality (31).

Many believe that soy can reduce testosterone levels, but the effect appears to be weak and inconsistent. Some studies show a small reduction, while others find no effect (32, 33).

Bottom Line: Exposure to estrogen-like compounds in the womb can lead to adverse effects on males. Studies on the effects of soy on testosterone and sperm quality are inconclusive.

Soy May Interfere With The Function of The Thyroid

The isoflavones in soy also function as goitrogens, which are substances that interfere with thyroid function.

They can inhibit function of the enzyme thyroid peroxidase, which is essential for production of thyroid hormones (34, 35).

One study in 37 Japanese adults revealed that 30 grams (about 1 oz) of soybeans for 3 months raised levels of Thyroid Stimulating hormone (TSH), a marker of impaired thyroid function.

Many subjects experienced symptoms of hypothyroidism, including malaise, constipation, sleepiness and thyroid enlargement. These symptoms went away after they stopped consuming the soybeans (36).

However, there are other studies showing that soy has either no effect or only a very mild effect on thyroid function in humans (37, 38, 39).

Bottom Line: Even though soy isoflavones have been shown to inhibit the function of a key enzyme in the thyroid, there is not enough evidence to conclude that they contribute to hypothyroidism in adults.

Soy-Based Baby Formula is a Bad Idea

Exposing infants to isoflavones by feeding them soy-based infant formula can have harmful effects.

In one study, infant girls fed soy formula had significantly more breast tissue at 2 years of age than those who were fed breast milk or dairy-based formula (40).

Another study showed that girls fed soy formula were much more likely to go through puberty at a younger age (41).

There is also evidence that soy formula during infancy can lead to a lengthening of the menstrual cycle and increased pain during menses in adulthood (42).

Soy is also very high in manganese, MUCH higher than breast milk, which may lead to neurological problems and ADHD (43, 44). Soy infant formula is also high in aluminum, which can cause all sorts of problems (45, 46).

There is no question about it… breast milk is by far the best nourishment for babies. For women who can not breastfeed, milk-based formula is a much better option than soy-based formula, which should only be used as a last resort.

Bottom Line: There is significant evidence that soy-based infant formula can cause harm, both via its isoflavone content and its unnaturally high content of manganese and aluminum.

Fermented Soy May be Safe in Small Amounts

It is true that many Asian populations have consumed soy without apparent problems.

In fact, these populations tend to be much healthier than Westerners, although they’ve started to suffer many of the same diseases now that the Western diet has invaded those countries.

The thing is… these populations usually consume fermented soy products like natto, miso and tempeh.

Fermenting soy degrades some of the phytic acid, although it doesn’t get rid of the isoflavones (47).

Natto may be especially healthy, as it also contains a significant amount of Vitamin K2, which is important for cardiovascular and bone health and many people aren’t getting enough of (48, 49).

The dose makes the poison… and phytoestrogens are probably fine if you don’t eat that much. If you’re going to consume soy, choose fermented soy products and use small amounts.

Take Home Message

Reviewing the evidence on soy is incredibly confusing. For every study showing harm, there is another one showing beneficial effects.

However, I’d like to point out that in every study I looked at that showed beneficial effect, the study was either sponsored by the soy industry, or the authors had some kind of financial ties to the soy industry.

This doesn’t necessarily mean that their studies are invalid, but it’s something to keep in mind.

At the end of the day, it is important for women who are pregnant, plan on becoming pregnant, or are breastfeeding, to avoid soy and other sources of endocrine disrupting compounds.

Avoiding soy infant formula is very important as well. It should only be used as a last resort.

However, the evidence is too weak and inconsistent to conclude that moderate amounts of soy cause harm in adults.

I personally choose to avoid soy… even though the evidence is inconclusive, the fact that it is a relatively new food in the diet that contains endocrine disrupting compounds is reason enough for me.

Comment below what you think of this article? Do you support it? Are you For or Against Soy milk or any soy products? I personally am Against. Let me know what you think :)


Source
http://authoritynutrition.com/is-soy-bad-for-you-or-good/