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Soybeans: Nourish Your Body, Love Your Heart
A Wholesome Combination of Carbohydrates, Proteins, and Micronutrients
Soybeans, part of the legume family, have been one of the staple foods in Asian cuisines for many years. It is also an important source of protein for vegetarians. The appearance of soybeans is plain and ordinary; however, the use of soybeans is remarkable.
One cup of cooked soybeans contains 28g of protein, 10g of dietary fibre, 3.4g of monounsaturated fats, and 8.7g of polyunsaturated fats.
Soybeans are a high quality protein. They have a complete amino acid profile that is similar to that of animal proteins. Other than that, soybeans are also high in fibre, rich in omega-3 fatty acids, and high in phytoestrogens. It also contains a variety of vitamins and minerals, including folate, vitamin K, calcium, iron, and magnesium. Hence, there are lots of benefits for our health.
There are numerous ways to enjoy soybeans in one’s diet. Soybean-based foods can be categorized into unfermented and fermented varieties.
- Unfermented soy products included tofu, edamame, soy milk, soy nuts, and sprouts
- Fermented soy products included miso, tempeh, natto, and soy sauce
Some soy-based products serve as excellent sources of calcium and iron as well. For example, tofu, tempeh, and calcium-fortified soy drinks.
Soybean and health benefits
A. How do soybeans help with coronary heart disease (CHD)?
Coronary heart disease is a common form of cardiovascular disease (CVD) that primarily affects the blood vessels supplying the heart muscle. It occurs when the coronary arteries, which carry oxygen-rich blood to the heart, become narrowed or blocked due to a buildup of plaque. In severe cases, a complete blockage of a coronary artery can result in a heart attack.
Soybeans, on the other hand, offer potential benefits for heart health. They are a rich source of polyunsaturated fats, including omega-3 and omega-6 fatty acids. These healthy fats have been shown to have cholesterol-lowering effects, particularly by reducing LDL (bad) cholesterol levels. By incorporating soybeans into the diet, individuals may help reduce the risk of plaque buildup in the coronary arteries, thereby mitigating the progression of CHD.
The polyunsaturated fats found in soybeans contribute to the overall heart-healthy profile of this legume. They can help maintain optimal blood lipid levels, improve blood vessel function, and reduce inflammation, all of which are crucial for the prevention and management of CHD.
B. How do soybeans help with menopause symptoms?
Soybeans contain compounds called phytoestrogens, specifically isoflavones like genistein and daidzein. Phytoestrogens are plant-based substances that have a structure similar to estrogen, the primary female hormone.
During menopause, when estrogen levels decline, phytoestrogens in soy can act as weak estrogen agonists, binding to estrogen receptors in the body and exerting mild estrogenic effects. This can help alleviate symptoms associated with hormonal fluctuations during menopause.
Hot flashes and night sweats are common symptoms experienced during menopause. They were thought to be caused by fluctuations in hormone levels, particularly estrogen. Studies suggest that consuming soy foods rich in isoflavones may help reduce the frequency and severity of hot flashes. The mild estrogenic effects of soy isoflavones are believed to play a role in regulating body temperature and reducing the intensity of these symptoms. However, the efficacy of soy in managing menopausal symptoms can depend on factors such as dosage, frequency of consumption, and individual physiology.
C. Soy and other health benefits
Soybean consumption has been associated with various health benefits, including lower blood pressure, enhanced arterial elasticity, improved bone health, reduced risk of certain cancers (including breast cancer), and better cognitive function and visual memory.
Allergies and Side Effects of Soybean
Although soybeans have many potential benefits for our health, some individuals may not be suitable for them. Here are some possible side effects of soybeans:
- Soy Allergies: Soy acts as an allergen. Some individuals’ immune systems may overreact and experience adverse reactions after consuming the soy products.
- Digestive Issues: Soy-based products contain sugars and fibres, which are not easy to digest for everyone. Therefore, some individuals may experience digestive discomfort like gas, bloating, or diarrhoea after consuming it. Therefore, it’s better to introduce soy into your diet in moderation to mitigate these symptoms.
- Thyroid Function: Soybeans contain compounds called goitrogens, which can interfere with thyroid function. In individuals with an underactive thyroid or hypothyroidism, excessive consumption of soy products may further hinder thyroid hormone production.
- Interference with Nutrient Absorption: Soybeans contain substances called phytates that can bind to minerals like iron, calcium, and zinc, potentially inhibiting their absorption.
Frequently Asked Questions (FAQ)
1. How much protein is in a soybean?
Soy is rich in protein. Every 100 g of soy contains 16.6 g of protein.
2. Should you swap all your meat for soy products?
The answer is NO. This is because not all the nutrients can be easily absorbed, like those in meat, poultry, and fish. You are recommended to have a balanced diet, which includes a variety of foods from different food groups, to ensure you get enough nutrients. Hence, as a general guide, you can choose to substitute meat, poultry, or fish with soy products a few times a week as part of a healthy, balanced diet.
Furthermore, soy-based foods, such as tofu and soy milk, are often used as substitutes for animal-based protein sources. This dietary shift can have additional benefits for heart health, as soy protein has been shown to have cholesterol-lowering properties. By incorporating soybeans and soy products into a balanced diet, individuals can take advantage of the potential cholesterol-lowering and heart-protective effects of soy.
Regular physical exercise, stopping smoking, and a diversified diet rich in fruits, vegetables, whole grains, and other nutrient-dense foods are all vital components of a heart-healthy diet. A healthcare specialist or trained dietitian can provide tailored advice on incorporating soybeans into a heart-healthy diet plan.
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