Vegans and vegetarians often turn to soybeans as a reliable source of protein. For these reasons and many others, processed soy products are in high demand worldwide. Many common soy products are very adaptable and healthy, making them suitable for a wide range of recipes and lifestyles. The majority of soy product buyers are health-conscious individuals.
The health benefits of eating soy products are well-documented. You can improve your bone health and reduce your chance of developing cancer, heart disease, stroke, and other circulatory disorders. Keep scrolling below to learn more about the benefits of eating soy. First, let’s look around at all the soy products available.
What are the Available Soybean-based Products?
Since soy is a highly nutritious protein, it has been a staple of traditional Asian cuisines for centuries. The consumption of soy products is quite popular among vegetarians. Because of the high-quality protein of soybeans, it can be processed into milk or even meat substitutes.
If you’re looking for the ideal soybean-based product that suits your needs, there’s one for you. Thanks to the enhanced global soy supply chain that facilitates their availability, you can enjoy soybeans in various forms. They can be either fermented or unfermented soy foods.
Examples of unfermented soybean products include soymilk, soy nuts, tofu, sprouts and edamame. On the other hand, examples of fermented soy products consist of soy sauce, miso, tempeh and natto.
Soy-based foods also exist as second-generation soy products. These second-generation soy products include foods that contain soy-based ingredients like lecithin. Soy bread, soy pasta, soy milk yogurt, tofu sausages and burgers are some of the widely used second-generation soy products.
7 Proven Advantages of Using Soy Products
1) Helps in Controlling Weight Gain and Cholesterol Levels
As per animal and human studies, soy protein consumption has proven to aid in body weight management and fat mass. Soy has phytochemicals, amino acids, and bioactive compounds that contribute to its potential effects on body weight and fat mass. Consuming soy products, therefore, means it can control body weight in obese persons and those with normal body weight.
2) Helps in Treating Sleep Disorders
Soy is rich in isoflavones. According to a Japanese study, a higher intake of isoflavones can lead to better sleep duration and quality. The same research also found a correlation between soy isoflavone supplementation and possible depression alleviation. Experts have always linked the presence of a high amount of magnesium in soy products to enhanced sleep quality.
3) Helps in Managing Diabetes
Supplementing your diet with soybean-based products can enhance blood glucose control in type 2 diabetes patients. Soy can produce insulin receptors; thus, by using soy products, you can effectively prevent further damage caused by the illness.
Soy foods integrate complex carbohydrates, protein, minerals, dietary fiber, and soy peptides to help lower glycemic values and benefit diabetic individuals. Fermented soy products are better antidiabetic agents.
Phytochemicals in soy foods are potent antioxidants. Thus, consuming them can help protect diabetic individuals from oxidative damage. Soybeans can help treat conditions like triglyceride, which can lead to insulin resistance.
4) Improves Blood Circulation
Recent studies show that soy products contain iron and copper, essential components in generating red blood cells. Thus, eating soy foods improves the effectiveness of blood circulation.
5) Have Anticancer Properties
Both fermented and non-fermented soy products have anticancer properties. Soy isoflavones have been studied for their anticancer properties. In a Japanese study, isoflavones proved to reduce the risk of breast cancer in premenopausal women. Precursors of isoflavones daidzein in soy downregulate the enzyme involved in estrogen biosynthesis.
6) Help Protect Skin
Soy products exhibit anti-inflammatory collagen-stimulating, antioxidant, skin-lightening, and UV protection elements. Bioactive ingredients like tannin, isoflavonoids, proanthocyanidins, and trypsin inhibitors in soy foods have portrayed benefits in cosmetology and dermatology. Anthocyanins in soy inhibit the production of melanin.
7) Promotes Heart Health
Soy products are associated with cardiovascular benefits. Soybeans are the most common source of isoflavones, which can help lower the harmful cholesterol levels in the blood. Soy products like soy nuts and soy milk are among the richest sources linked to lowering the risk of cardiovascular diseases like stroke. Soy foods can help fight inflammation, among the typical causes of heart disease.
Soy can moderately regulate good cholesterol levels. Clinical trials suggest that 14g to 50g of soy protein can significantly lower total blood, LDL cholesterol, and triglycerides. A United States Food and Administration report indicates that adults using at least 25g of soy daily in a low-saturated fat diet can reduce LDL by about 3 to 4%.
What is the Nutritional Profile of Soy?
The merits of consuming soy lie in their nutritional profile. Besides their dense protein percentage, soybean has a decent amount of fat and carbs that facilitate proper body functionality. Soy is known as a plant food that contains essential amino acids similar to those found in meat.
They are rich in antioxidants, phytoestrogens, omega-3 fatty acids, vitamins E and B, fiber, iron, zinc, calcium, and unsaturated fatty acids. Regarding phytochemical composition, soy contains active molecules such as isoflavones, tocopherols, phospholipids, sphingolipids, carotenoids, lunasin, saponins and phytates.
Amount of Soy to Consume for Health Benefits
Soy is safe for consumption by all people, but moderation is key. Excess intake may lead to allergies and adverse effects. In general, 30 to 50mg of isoflavones is adequate to provide health benefits. For instance, the average isoflavone content in soy foods is as follows;
- Half a cup of soybeans contains 40 to 75mg of isoflavones
- A quarter cup of soy flour contains 45 to 69 mg of isoflavones
- A teaspoon of soy sauce contains 0.4 to 2.2mg of isoflavones
Tips for Increasing Soy Intake
Here is how you can increase your intake of soy;
- Choose whole soy foods like soy milk
- Ensure soy products contain soy protein rather than added isoflavone
Conclusion
Soy is an excellent source of protein with numerous health benefits. Thus, you can enjoy all the perks of soy products to help treat health issues. As much as evidence suggests it’s wise to include soy in your daily diet, more research is required to prove health benefits.
