In the realm of healthy eating, soybeans have long been hailed as a treasure trove of plant-based protein.
Not only are they a top-quality protein source for vegetarians, but they also frequently make headlines in health discussions due to their rich content of bioactive substances like isoflavones.
Now, a new study involving nearly 40,000 Korean adults has further solidified the link between soy consumption and longevity, offering encouraging dietary insights.
Published in the "American Journal of Clinical Nutrition", this research meticulously examined the relationship between soy and soy product intake and the risk of all-cause mortality among the Korean population.
Surprisingly, those who consumed the lowest amount of soy had a significantly higher risk of death.
However, the research did not encourage overeating without restraint; instead, it identified a "golden intake" threshold.
Beyond the low-intake stage, a moderate increase in the intake of soybeans and their derived proteins and isoflavones leads to a significant decrease in the risk of death.
However, when the intake reaches a moderate level, the risk reduction tends to level off, and excessive intake does not bring additional benefits.
This shift emphasizes that "moderation is key" when it comes to a healthy diet.
What's more interesting is that the benefits of isoflavones extend beyond a general reduction in the risk of death. Research data shows that they are closely associated with a decreased risk of cancer and respiratory system diseases.
As a natural plant estrogen, isoflavones may protect cell health and slow down the progression of diseases through antioxidant, anti-inflammatory and hormone regulation mechanisms.
So, how can ordinary people adjust their daily diet based on this research?
Scientists have provided specific recommendations: consuming approximately 9 milligrams of isoflavones, 4 grams of soy protein, and 33 grams of soy products daily yields the best results.
Converting it, it means eating half a piece of tofu or drinking 1 to 2 cups of soy milk every day. It's both simple and practical.
For those who are accustomed to consuming soy products, this amount can not only maintain good health but also there is no need to worry about the discomfort that may result from overconsumption.
This research not only supplements the evidence chain of soybean nutrition, but also provides a clear direction for our healthy lifestyle.
Soybeans are not supermen, but they make an appearance at the right time and can lay a solid foundation for longevity.
Choosing a balanced diet that is "rich but not excessive" is more reliable than blindly pursuing extremes.
In conclusion, consuming an adequate but not excessive amount of soy products has become a small but effective secret to a longer life.
In the midst of a busy life, why not allow yourself to enjoy a cup of soy milk and a piece of tofu?
Science tells us that starting with "one bean a day" might be the key to maintaining vitality in life.
reference：
An official website of the United States government as following ：
DOI: 10.1016/j.tjnut.2025.08.016