Soybeans are a common protein source for vegetarians, rich in fiber, vitamins, minerals, and compounds like isoflavones. These components can improve heart health, reduce cholesterol, and strengthen bones. While beneficial, consuming more than approximately 25 g of soy protein daily can lead to adverse effects.

Hormonal imbalance and thyroid dysfunction

Soybeans contain phytoestrogens, plant-derived compounds similar to estrogen, which can disrupt hormone balance when consumed in large quantities. Isoflavones in soy can also impact thyroid function. Individuals with hypothyroidism or those taking thyroid medication should consult a doctor before increasing soy in their diet.

Digestive problems

Soybeans contain a significant amount of fiber, which generally aids digestion. However, consuming too much fiber at once can have an adverse effect, leading to bloating, abdominal distension, stomach pain, or diarrhea. People with irritable bowel syndrome or other digestive issues should consume soy in moderation, gradually increasing intake to allow their digestive system to adapt.

Reduced nutrient absorption

Soybeans are rich in phytic acid, a mineral nutrient that binds with minerals such as iron, zinc, and calcium, reducing the body's ability to absorb them. Long-term consumption of large amounts of soy can lead to mineral deficiencies, especially in vegetarians without a balanced nutritional plan. Fermented soy products like tempeh or miso, which have lower phytic acid content, are better choices for regular consumption.

Kidney stones

Soybeans contain oxalates, compounds that can contribute to kidney stone formation in susceptible individuals. Those with a history of kidney stones or digestive problems should exercise caution when consuming this food source.

Increased risk of weight gain

Although soy products generally have lower calorie content than many animal protein sources, consuming excessive amounts of soy can contribute to an overall increase in calorie intake, potentially leading to weight gain over time.

Drug interactions

Soy can interact with certain medications, particularly thyroid drugs and estrogen hormone therapy. Individuals taking prescription medications or undergoing treatment for hormonal or thyroid issues should consult their doctor before increasing soy intake.

Blood sugar fluctuations

Processed or flavored soy products often contain added sugars, which can affect blood sugar levels. People with diabetes or insulin resistance should carefully check labels and opt for unprocessed soy foods like edamame, tofu, or unsweetened soy milk. Combining soy consumption with protein, healthy fats, and fiber can help stabilize blood sugar.

Source: Times of India