If you are a healthy eater, we do not doubt that you adore Tofu. However, are you aware that Tofu is made from dry Soybeans? Tofu derives its entire supply of energy from soybeans. When you next visit the supermarket, consider buying more soybeans. Why? Because they are rich in proteins, soybeans’ rewards are difficult to overlook. They have been consumed for millennia and are an integral part of the Asian diet. Currently, they are grown primarily in Asia and South and North America. This article will discuss Soya as a protein source and everything you need to understand about soybeans.
Facts
Soybeans belong to the pea (legume) family of vegetables and have been a cornerstone of Asian cuisine for decades. Soy and soy-based foods are particularly popular among vegetarians and vegans. They contain high-quality (“complete”) protein and can be processed into milk and meat alternatives. Soybeans contain phytoestrogens, hormone-like compounds that imitate the activity of the hormone estrogen and have been linked to positive health benefits.
Soy-based foods can lower the likelihood of developing cardiovascular disease, stroke, coronary heart disease (CHD), and certain cancers and enhance bone health. It is prudent to include whole soy (or soy foods) in one’s regular diet.
Nutritional composition of soybeans
Soy is an excellent protein source. As a sustainable protein, it is one of the only recognized plant foods (with amaranth seed and, to a lesser extent, quinoa) with the same necessary amino acids as meat. Soybeans are:
- rich in fiber
- rich in protein
- minimal saturated fat
- without cholesterol
- lactose-free
- rich in omega-3 fatty acids
- an antioxidant source
- rich in phytoestrogens
Various products
Soybeans may be taken in a variety of ways. Soybean-based foods can be classified as either unfermented or fermented. Tofu, soymilk, edamame, soy nuts, and sprouts are unfermented foods, while fermented soy products contain miso, tempeh, natto, and soy sauce. Certain soy products, like Tofu or tempeh (produced with a calcium coagulant) and calcium-fortified soy beverages, are sources of calcium and iron.
Soybean and phytoestrogen content
Soybeans include hormone-like compounds known as phytoestrogens (‘phyto’ means ‘plant’), which are plant-based chemicals. Under the appropriate circumstances, these chemicals mimic the effect of the female hormone estrogen but with around 1,000 times less potency.
Health Benefits
Soybeans and soy foods offer a variety of health benefits.
Soy and cardiovascular disease
A soy-rich diet is associated with a reduced risk of cardiovascular diseases like stroke and coronary heart disease. During the reproductive years, estrogen could protect women from heart disease, but after menopause, the incidence of heart disease increases. Soybeans have been found to reduce total cholesterol and LDL cholesterol levels, recognized risk factors for cardiovascular factors. Clinical trials indicate that 14 to 50 grams of soy protein can drastically reduce overall blood cholesterol, LDL (bad) cholesterol, and triglyceride levels, while boosting HDL (good) cholesterol levels modestly.
The Food and Drug Administration of the United States found that adults who consume at least 25g of soy protein per day (roughly four servings of soy) as part of a diet low in saturated fat and cholesterol can start reducing LDL cholesterol by 3–4%. Whole soy products (like soymilk, soybeans, and soy nuts) are more effective than processed soy products at lowering cholesterol levels.
It is unknown how this occurs; phytoestrogens or soy proteins alone or in combination may be responsible. Other variables, like the high fiber and low saturated amount of soy fat, may also be involved. Another possible explanation is that reducing the quantity of animal protein in your meals (such as saturated fat and cholesterol found in animal protein) may indirectly improve your blood cholesterol levels. Even so, research indicates that consuming soy protein without isoflavones results in only modest cholesterol reductions. In contrast, isoflavone supplements have minimal cholesterol-lowering effects.
Soybeans and the onset of menopause
It is believed that soy’s phytoestrogen concentration can alleviate menopausal symptoms (such as hot flushes). This is based on findings of Asian women, who tend to have soy-rich diets and often experience fewer hot flashes during menopause than meat-rich diets. Soy phytoestrogens may be a moderate hormone replacement treatment (HRT). However, regular soy eating would take nearly a year to provide the same health benefits as standard HRT.
Soybeans may help some women control menopausal hot flushes, even if just moderately, though additional research is required. People with an increased likelihood of developing breast cancer or breast cancer survivors should avoid taking highly processed soy supplements. Moderate consumption of soy foods appears to be beneficial.
Additional soy health advantages
Some possible health advantages of soy products include:
- decreased blood pressure and improved blood vessel function (such as more excellent elasticity of artery walls)
- enhanced cognitive performance and visual memory
- Increased bone health; adequate protection against some malignancies (including breast cancer).
Final thoughts
Suppose you have a soy allergy; consult your physician. Some individuals can develop a soy allergy generated by the reaction to soy protein that causes the immune system to react inappropriately. Allergic reactions to soy are prevalent in infants and children. The symptoms include itching and a stinging sensation in the tongue and lips. Not every soy product causes an allergic reaction. Many individuals with a soy allergy can comfortably consume soybean oil and fermented soy products since they contain fewer allergenic raw soybeans.
