*written by Jess (Jessica) Bruggen, Dietetic Intern through Illinois State University What Are Isoflavones?Isoflavones are a type of phytoestrogen found in soy and other legumes (lentils, beans, peas and peanuts). Whole soy and soy products are the best sources of isoflavones. Consuming 96 mg of isoflavones daily in combination with soy protein is enough to support bone health.1 See the chart below for sources of isoflavones. (2,3) How Do Isoflavones Support Bone Health?Research has shown that when isoflavones are consumed with soy protein there is a protective effect on bone health. Isoflavones in combination with soy protein can support healthy levels of the hormone IGF-1 in humans.1 This hormone plays an important role in building and maintaining bone mass. Consumption of isoflavones with soy protein has also been shown to reduce TRAP.1 TRAP is a marker of bone breakdown. It is important to note that these beneficial effects on bone health were only observed when isoflavones were consumed with soy protein. Thus, isoflavone supplements would likely not have these benefits. More research is needed to define exactly how isoflavones support bone health. Other Health Benefits of IsoflavonesIn addition to supporting bone health, soy isoflavones may also:4
References:
1. S. George K, Joseph Muñoz, S. Akhavan N, M. Foley E, C. Siebert S, Gershon Tenenbaum, A. Khalil D, C. Chai S, H. Arjmandi B. Is soy protein effective in reducing cholesterol and improving bone health? Food Funct.2020;11:544–51. https://pubs.rsc.org/en/content/articlehtml/2020/fo/c9fo01081e 2. Academy of Nutrition and Dietetics EAL. EAL: Soy Foods and Their Protein and Isoflavone Content. https://www.andeal.org/template.cfm?template=food_tables&key=300 3. Bhagwat S, Haytowitz DB. USDA Database for the Isoflavone Content of Selected Foods Release 2.1. 2015. https://data.nal.usda.gov/dataset/usda-database-isoflavone-content-selected-foods-release-21-november-2015/resource/1de757af 4. Petre A. Is Soy Bad for You, or Good? 2020. https://www.healthline.com/nutrition/is-soy-bad-for-you#benefits
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