The Soy Debate

What the research says ⬇️

Phytoestrogens are plant compounds in foods that mimic estrogen. They include:

✔️ Isoflavones in soy

✔️ Lignans in flax seeds

✔️ Resveratrol in wine

Research shows that eating more phytoestrogens is correlated with a lower risk of breast cancer in women before menopause and a lower risk of breast cancer recurrence in women after menopause (PMID 35241506 and 38070485).

How much?

The most risk reduction was in women who ate about 60 mg of soy isoflavones per day, or 2-3 servings of soy.

One caveat is that soy is a common allergen, often genetically engineered, and highly processed 😬

So look for organic soy products that are minimally processed—like tofu, tempeh, miso, and edamame.

If you don’t want to make sense of all this by yourself and want a personalized assessment and plan for hormonal health, we are here to help!

🔗 Follow the link in our bio to get started!

REFERENCES:

-Boutas I, Kontogeorgi A, Dimitrakakis C, Kalantaridou SN. Soy Isoflavones and Breast Cancer Risk: A Meta-analysis. In Vivo. 2022;36(2):556-562. [link]

-Desmawati D, Sulastri D. Phytoestrogens and Their Health Effect. Open Access Maced J Med Sci. 2019;7(3):495-499. [link]
-van Die MD, Bone KM, Visvanathan K, et al. Phytonutrients and outcomes following breast cancer: a systematic review and meta-analysis of observational studies. JNCI Cancer Spectr. 2024;8(1). [link]

Nutrients Missing from Low-Carb Diets?

💥 🗞️ New Study!!

When compared with diets not restricting carbohydrates, low-carb diets may lead to nutrient depletions—especially of some B vitamins and magnesium.

This recent study found that some of the nutrient requirements not being met by low-carb diets included thiamine (vitamin B1), iron, calcium, magnesium, and selenium.

Red blood cell levels of thiamine were lower and low levels of magnesium were more common in people following a low-carb diet.

This is not medical advice.

This is just something to be aware of if you have chosen to follow a low-carb diet.

It is always best to make dietary changes under the guidance of a practitioner who understands nutrition, metabolism, and supplementation.

This is our specialty.

🌱 Get started at our practice through the link in our bio!

REFERENCE:
Churuangsuk C, Catchpole A, Talwar D, et al. Low thiamine status in adults following low-carbohydrate / ketogenic diets: a cross-sectional comparative study of micronutrient intake and status. Eur J Nutr. Published online July 5, 2024. [link]

Brain Nutrients: My Top 5

💥 5 nutrients for brain health ⬇️⬇️

▪️ Omega-3 Fatty Acids

Fatty acids are the building blocks for nerve cell membranes and important for cell-to-cell communication in the brain.

Food sources: fish, nuts, & seeds

▪️ B Vitamins

B vitamins act as cofactors for energy metabolism, and the brain needs a constant supply of energy to maintain function!

Food sources: eggs, meats, nuts, whole grains

▪️ Choline

Choline is a building block for acetylcholine, a key neurotransmitter related to memory and brain function.

Food sources: egg yolks & liver

▪️ Polyphenols

These colorful compounds in plant foods protect brain cells from oxidative stress and damage.

Food sources: berries, chocolate, & green leafy vegetables

▪️ Probiotics

Probiotics influence brain health through the gut-brain axis, benefiting mood and memory.

Food sources: yogurt, kefir, & kombucha

If you aren’t eating food sources of these nutrients every day, supplementation is an option. Just be sure to purchase them from trusted sources. If you have any questions, we can help!

🌱 Get started at our practice through the link in our bio!

REFERENCE:

Gómez-Pinilla F. Brain foods: the effects of nutrients on brain function. Nat Rev Neurosci. 2008 Jul;9(7):568-78. [link]

Ansari F, Neshat M, Pourjafar H, Jafari SM, Samakkhah SA, Mirzakhani E. The role of probiotics and prebiotics in modulating of the gut-brain axis. Front Nutr. 2023 Jul 26;10:1173660. [link]

Brain Food: The Good & Bad

Save this list and check your kitchen!

Healthy brain function depends on a steady supply of essential fats (for nerve cell communication), proteins (for neurotransmitter synthesis), micronutrients (for metabolic pathways), and polyphenols (for antioxidant protection).

Here are science-backed foods to eat and to avoid for a better brain 🧠

✅ The Good:

▪️ Eggs

▪️ Fatty Fish

▪️ Flax Seeds

▪️ Chia Seeds

▪️ Walnuts

▪️ Olives

▪️ Turmeric

▪️ Green Tea

▪️ Dark Chocolate

▪️ Mushrooms

❌ The Bad:

▪️ Trans fats (hydrogenated oils)

▪️ Alcohol

▪️ Sugary Drinks

▪️ Refined Carbohydrates

▪️ Aspartame

Even if you don’t think you have any problems with “brain health,” just remember that your brain is the control center for every other body function—including energy, sleep, stress, hormones, and gut health.

Like if you found this helpful ❤️

#brainfoods #brainhealthmatters #foodismedicine #sciencebackednutrition #elementsnatmed

REFERENCES:

Beilharz JE, Maniam J, Morris MJ. Diet-Induced Cognitive Deficits: The Role of Fat and Sugar, Potential Mechanisms and Nutritional Interventions. Nutrients. 2015;7(8):6719-6738. [link]

Gómez-Pinilla F. Brain foods: the effects of nutrients on brain function. Nat Rev Neurosci. 2008 Jul;9(7):568-78. [link]

Humphries P, Pretorius E, Naudé H. Direct and indirect cellular effects of aspartame on the brain. Eur J Clin Nutr. 2008;62(4):451-462. [link]

Breakfast: The Triple Threat?

3 things that impact blood sugar in the morning ⬇️⬇️

If you’re being proactive to maintain healthy blood sugar levels, here’s what you need to know about that morning meal:

1️⃣ Cortisol

The natural circadian rhythm will cause an elevation of cortisol first thing in the morning to help you feel awake and alert. Cortisol is a stress hormone that also increases blood sugar levels. That means your morning meal may result in a higher blood sugar response than meals later in the day.

2️⃣ Carbs

When your stomach is empty, there is nothing to slow the digestion and absorption of carbs. That’s why it’s even more important at this time of day to not eat carbs alone.

3️⃣ Caffeine

Even though black coffee has no sugar, the caffeine triggers the release of the stress chemical, adrenaline. One effect of adrenaline is to trigger the release of glucose from liver cells into the bloodstream, effectively elevating blood sugar levels.

Did any of these surprise you?

Comment with your biggest takeaway ⤵️

Reference

Reis CEG, Dórea JG, da Costa THM. Effects of coffee consumption on glucose metabolism: A systematic review of clinical trials. J Tradit Complement Med. 2018;9(3):184-191. [link]