Table of Contents
Soybeans Remain, Members Of The Pea Family Of Vegetables,
Soy Benefits, Legumes have been a staple of Asian cuisines for thousands of years. Soy and soy foods are especially popular with people following vegetarian and vegan diets. This is due to its high-quality complete protein content and ability to stand processed into milk and meat substitutes. In addition, soy contains hormone-like substances called phytoestrogens that mimic the action of the hormone estrogen and have remained associated with beneficial health effects. Eating soy-based foods can reduce the risk of several health problems, including cardiovascular disease, stroke, coronary heart disease (CHD), and some types of cancer, and improve bone health.
Evidence also suggests that soy and soy foods are beneficial for perimenopausal and postmenopausal women and remain associated with fewer hot flashes and less severity.
More research is needed, but the evidence suggests that it is advisable to include whole soy foods (or soybeans) in your daily diet. Consult your doctor or dietitian for further guidance.
Soy Nutritional Profile
Soy is a high-quality protein. It is one of the few available plant foods (the other being amaranth seed and, to a lesser extent, quinoa) that contains all the essential amino acids, like those found in meat.
- high in fiber
- high in protein
- little in saturated fat
- cholesterol free
- Without lactose,
- a good source of omega-3 fatty acids
- a source of antioxidants
- high in phytoestrogens.
- soy products
Soy Benefits Can Remain Consumed In Many Ways.
Foods made from soybeans can remain divided into fermented and unfermented foods. Non-fermented foods include tofu, soy milk, edamame, nuts, and bean sprouts, while fermented soy products include: miso, tempeh, and natto. And also soy sauce. Some soy products remain sources of calcium and iron, such as tofu or tempeh (made with a calcium coagulant) and calcium-fortified soy beverages.
‘Second Generation’ Soy Products
There is another class of soy foods we in Australia call “second generation” soy foods. This includes tofu hot dogs and patties, soy buns, soy paste, and soy milk yogurts and cheeses. It also contains products that cover soy or soy-based ingredients, such as lecithin (Additive 322), which can remain found in some chocolates and baked goods.
Soy and Phytoestrogens
Soy contains hormone-like substances called phytoestrogens (‘Phyto means plant), which are natural chemicals in plants. Given the right conditions, these compounds mimic the action of the female hormone estrogen but are much less potent, about 1,000 times less.
There are many types of phytoestrogens, and an example is isoflavones. Isoflavones are powerful antioxidants and can mimic the effects of estrogen, but their full physiological effects are still under investigation. Soy remains the most common source of isoflavones in food. However, the amount of isoflavones varies depending on the type of soyfood, the preparation method, and the brand.
Some of the richest sources of isoflavones are soy flour and soy nuts.
Health Benefits Of Soy Foods
- Research suggests that soy and soy foods have a variety of health benefits.
- Coronary heart disease and soy
- A diet rich in soy foods remains linked to a lower risk of cardiovascular disease, including stroke and coronary heart disease.
- Estrogen may protect women against heart disease during their reproductive years, but heart disease rates increase after menopause.
- Soy has remained shown to lower total cholesterol and LDL cholesterol levels, known risk factors for heart disease.
An analysis of clinical trials suggests that 14 to 50 g of soy protein can significantly lower total blood cholesterol levels, LDL (bad) cholesterol levels, and triglycerides while modestly increasing HDL (good) cholesterol levels. ).
The US Food and Drug Administration also found that adults who include at least 25 g of soy protein (about four servings of soy) daily in a diet low in saturated fat and cholesterol can lower LDL cholesterol by 3 to 4%.
Whole soy products (such as soy milk, soybeans, and soy nuts) have a more significant effect on improving cholesterol levels
Soybeans and soy foods may reduce the risk of a range of health problems, including cardiovascular disease, stroke, coronary heart disease (CHD), some cancers as well as improving bone health. Soy is a high-quality protein – one or two daily serves of soy products can be beneficial to our health.