Soybeans are a kind of pea (legume) vegetable that has been a mainstay of Asian cuisine for thousands of years. Soy and soy-based foods are particularly popular among vegetarians and vegans. Because of their high-quality ("complete") protein content and ability to be processed into milk and meat replacements, they are popular.
Soybeans include phytoestrogens, which are hormone-like compounds that mimic the action of the hormone oestrogen and have been linked to positive health benefits. Consuming soybean-based meals may lower the risk of cardiovascular disease, stroke, coronary heart disease (CHD), and several malignancies, as well as promote bone health.
Consumption of soy and soy foods may also be advantageous for perimenopausal and postmenopausal women since it has been associated with fewer and milder hot flushes.
More study is required, however current data shows that including whole soy (or soy) items in your regular diet is a good idea. For further information, see your doctor or a dietician.
Jump to:
- 1. Soybeans' nutritional characteristics
- 2. Soybeans are classified as follows:
- 3. Soy products
- 4. Soy products of the "second generation"
- 5. Phytoestrogens and soybeans
- 6. Soy meals provide a number of health advantages
- 7. Soy and coronary artery disease
- 8. Menopause and soybeans
- 9. Soy has a number of other health advantages
- 10. Amount of soy to consume for health reasons
1. Soybeans' nutritional characteristics
Soy is an excellent source of protein. It is one of the few plant foods known to have all of the necessary amino acids present in meat (the other being amaranth seed and, to a lesser extent, quinoa).
2. Soybeans are classified as follows:
- High In Fibre
- High In Protein
- Low In Saturated Fat
- Cholesterol Free
- Lactose Free
- A Good Source Of Omega-3 Fatty Acids
- A Source Of Antioxidants
- High In Phytoestrogens.
3. Soy products
Soybean-based foods may be classified as either unfermented or fermented. Tofu, soymilk, edamame, soy nuts, and sprouts are examples of unfermented foods, whereas miso, tempeh, natto, and soy sauce are examples of fermented soy products.
Some soy products, such as tofu or tempeh (produced with a calcium coagulant) and calcium-fortified soy beverages, are calcium and iron sources.
4. Soy products of the "second generation"
Another kind of soy-based food exists, which we refer to as "second generation" soy food in Australia. Tofu sausages and burgers, soy breads, soy pasta, and soymilk yoghurts and cheeses are all examples. It also covers items containing soy or soy-based substances such lecithin (additive 322), which is included in certain chocolate and baked goods.
5. Phytoestrogens and soybeans
Soybeans include phytoestrogens ('phyto' means plant), which are naturally occurring compounds found in plants that act like hormones. These chemicals, when given the correct circumstances, mimic the effect of the female hormone oestrogen, although they are 1,000 times less strong.
Phytoestrogens come in a variety of forms, one of which is isoflavones. Isoflavones are powerful antioxidants that may mimic oestrogen's actions, although their complete physiological consequences are still being studied.
The most prevalent source of isoflavones in the diet is soybeans. The quantity of isoflavones in soy cuisine varies depending on the kind, cooking technique, and brand.
Soy flour and soy nuts are two of the greatest sources of isoflavones.
6. Soy meals provide a number of health advantages
Soybeans and soy meals provide a variety of health advantages, according to research.
7. Soy and coronary artery disease
A soy-rich diet has been related to a reduced risk of cardiovascular disease, such as stroke and coronary heart disease.
Oestrogen may protect women from heart disease throughout their reproductive years, but after menopause, the risk of heart disease increases.
Soybeans have been demonstrated to reduce total and LDL cholesterol levels, both of which are established risk factors for heart disease.
According to a review of clinical studies, 14 to 50 grammes of soy protein may lower total blood cholesterol, LDL (bad) cholesterol, and triglycerides while modestly boosting HDL (good) cholesterol.
Adults who consume at least 25 grammes of soy protein (about four servings of soy) a day on a low-saturated-fat, low-cholesterol diet may lower LDL cholesterol by 3–4%, according to the US Food and Drug Administration.
Processed soy products have a bigger impact on cholesterol levels than whole soy products (such as soymilk, soybeans, and soy nuts).
It's unclear how this occurs; phytoestrogens or soy proteins may be involved alone or in combination. Other variables, such as soy's high fibre content or low saturated-fat level, might be involved.
Another explanation might be that by reducing the quantity of animal protein in our diet (which includes saturated fat and cholesterol), we can lower our blood cholesterol levels indirectly.
However, studies suggest that consuming soy protein without isoflavones has relatively little cholesterol-lowering benefits, while isoflavone supplementation alone has negligible cholesterol-lowering effects.
8. Menopause and soybeans
Soy is supposed to help with menopausal symptoms because of its phytoestrogen concentration (such as hot flushes). This is based on findings of women in several Asian countries who consume more soy and have less hot flashes during menopause than those who eat more meat.
Soy phytoestrogens seem to work in a similar way as hormone replacement treatment (HRT). However, compared to standard HRT, regular soy eating would take approximately a year to get equivalent health advantages.
More study is required, but soybeans may help some women control their menopausal hot flashes, although in a little way.
If you have a high risk of breast cancer or are a breast cancer survivor, avoid highly processed soy supplements. Eating whole soy foods in moderation looks to be beneficial.
9. Soy has a number of other health advantages
Soy meals may also provide the following health benefits:
- Enhancements to blood vessels, reduced blood pressure (such as greater elasticity of artery walls)
- Improved bone health may help prevent you from some malignancies (including breast cancer)
- increased visual memory and cognitive function
However, more study is required before the health advantages of soy can be determined definitively.
10. Amount of soy to consume for health reasons
In general, 30 to 50 mg of isoflavones is sufficient to provide health advantages.
The average isoflavone concentration of several meals is as follows:
- 40 to 75mg in half a cup of soybeans isoflavones
- 45 to 69 milligrammes of soy flour per quarter cup isoflavones
- 15 to 60mg in a 250ml glass of soy drink isoflavones
- 13 to 43 mg isoflavones per 115g block of tofu
- one 110g tempeh chunk – 41 mg isoflavones
- 26mg in one container of soy yoghurt isoflavones
- 7 to 15 milligrammes per two slices of soy bread isoflavones - 0.4 to 2.2 mg isoflavones per teaspoon of soy sauce
Traditional soy foods have been demonstrated in certain studies to offer better health benefits than second generation' soy foods.
Remember to read food labels; many fermented soy products, such as soy sauce, are heavy in salt and not good for our health.
