Rich in protein and often identified as a “healthy” or “healthy” product, this food should nevertheless be consumed in moderation during menopause. A doctor explains why.
Industrial organic, vegetarian or vegan products are often associated with a healthy diet. However, sometimes you need to go a little further, and pay more attention to their nutritional values and their ingredient lists. Don’t be fooled by appearances or certain preconceived ideas: an organic, vegetarian or vegan product can also be ultra-processed, very sweet or very salty. Furthermore, it’s all a question of proportions when it comes to health and weight loss: a “healthy” food consumed in too large a quantity can make you gain weight in the same way as fast food or a pizza.
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In his book Not everyone is lucky enough to have a nutritionist friend (First editions), doctor Jean-Michel Cohen is interested in another type of food, often considered “healthy” or “healthy” by general opinion. It’s about soy and all its variations (tofu, soy steaks, soy-based vegetable milk, miso, tempeh, etc.). “Soy enjoys a positive reputation due to its high protein content and its favored use among vegetarians and vegans”. However, this product would have undesirable effects on the body if it is consumed in too large quantities, particularly at the time of menopause.
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Soy, a food to consume in moderation after 50
“The debate concerns the danger of its excessive consumption, due to the presence of antioxidants, isoflavones, and phyotooestrogenswhich are estrogen analogues” explains the doctor. “It is considered that excessive consumption could promote the appearance or growth of cancerous tumors. Negative effects are observed on large quantities consumed” underlines the specialist.
On the other hand, soy would have beneficial effects, according to a study, on certain symptoms linked to menopause: “On the positive side, one study* indicated that soy supplementation could halve the incidence of hot flashes in postmenopausal women..”
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How much soy can you eat each day?
Like any food, soy should not be consumed in large quantities. “It is therefore preferable to avoid soy when taking female hormones, or in any case to moderate the quantity. Consumption, 2 to 3 times a week of 200g of fresh product or 100g of tofu seems reasonable and safe.” advises doctor Jean-Michel Cohen.
To stay healthy and maintain muscle mass after age 50, it is important to vary your diet and protein sources. You can opt for plant proteins, such as lentils, cereals, seitan or certain oilseeds. If you are not vegetarian or vegan, regularly eat fish, eggs, white meats, but also certain types of dairy products and cheese rich in protein and good fatty acids.
Head of beauty/fitness/nutrition sections
After working for the Marie Claire and Prisma Media groups, Inès arrived at aufeminin in April 2022. Responsible for the beauty, fitness and nutrition sections, she likes to decipher the latest…