Unveiling the hidden connection between soy consumption and hot flashes
In a groundbreaking study, researchers led by Dr. Neal Barnard, president of the Physicians Committee for Responsible Medicine, have found that a low-fat, vegan diet including half a cup of cooked soybeans daily can significantly reduce hot flashes in postmenopausal women.
The study, which involved participants tracking their hot flashes and other menopause symptoms using a mobile application and a questionnaire, found that by the end of the study, the majority of women on a plant-based diet rich in soy reported no moderate-to-extreme hot flashes and significant improvements in their quality of life.
The effect of soy on hot flashes may be due to its isoflavones being converted by certain gut bacteria into equol, a compound that reduces the frequency and severity of hot flashes. This study suggests that changes in diet can be more potent for relieving hot flashes than previously thought.
Whole soy foods like tofu, tempeh, miso, soybeans, and soymilk contain isoflavones, plant compounds that act as phytoestrogens (plant-derived estrogen-like compounds). These isoflavones can help alleviate menopause symptoms such as hot flashes and bone loss by mildly modulating estrogen receptors in the body.
In addition to their hormonal benefits, whole soy foods also provide soluble fiber, protein, vitamins, minerals, and prebiotics that support gut health and may reduce LDL cholesterol, contributing to heart health.
However, soybean oil, which is high in omega-6 polyunsaturated fatty acids, lacks isoflavones and fiber and does not provide the same hormonal or digestive benefits. While soybean oil is considered a heart-healthier oil option due to its unsaturated fat profile, caution is advised about excessive omega-6 intake relative to omega-3s.
Some sources caution that soybean oil is not recommended for breast cancer patients, likely due to the oil's fatty acid profile and processing differences compared to whole soy foods.
The study's authors believe the combination of soy and a plant-based diet was key in reducing hot flashes. For managing hot flashes and other menopause symptoms with diet, ditching animal products and adopting a vegetarian or vegan diet is beneficial.
Cooked soybeans can be added to soups or salads as a way to include soy in a plant-based diet. Natto, a food made from fermented soybeans, can help improve circulation and balance blood sugar and can be found in Asian specialty food stores or ordered online.
This overview is based on recent nutrition science and may evolve as more research emerges. The control group made no changes to their diet.
- The study by Dr. Neal Barnard's team indicates that a low-fat, vegan diet incorporating half a cup of cooked soybeans daily can improve the quality of life for postmenopausal women by significantly reducing hot flashes.
- Whole soy foods, such as tofu, tempeh, miso, soybeans, and soymilk, are rich in isoflavones, which can help alleviate menopause symptoms like hot flashes and bone loss by mildly modulating estrogen receptors in the body.
- In addition to their hormonal benefits, whole soy foods provide nutrients such as soluble fiber, protein, vitamins, minerals, and prebiotics that support gut health and may reduce LDL cholesterol, contributing to heart health.
