14 years ago
Health Benefits of Soybean
Classed under the plant legume, Soybeans (or Soya beans) is mostly found in Southeast Asia. It is found in varied of sizes as well as seed coat colors, right from black, brown, blue, and yellow. Soybeans contain all three of the macro-nutrients required for good nutrition: complete protein, carbohydrate and fat, as well as vitamins and minerals, including calcium, folic acid and iron.
Soybeans originated in China over 13,000 years ago where they were considered one of the most important crops in the area. They were introduced into Japan in the 8th century and many centuries later into other regions of Asia including Thailand, Malaysia, Korea and Vietnam.
In the past 15 years, soyfoods have attracted the attention of research scientists around the world for health properties beyond basic nutrition as well. Soybeans are regarded as equal in protein quality to animal foods. Just one cup of soybeans provides 57.2% of the Daily Value (DV) for protein for less than 300 calories and only 2.2 grams of saturated fat. While a complete review of all the benefits soybeans offer could easily fill a large book, here is a gist of what's in store for you:
* Lowers Blood Pressure and Cholesterol in Men
The researchers concluded that daily intake of at least 20 grams of soy protein including 80 mg of isoflavones for a minimum of 5 weeks would be effective in reducing the risk of cardiovascular disease in high-risk, middle-aged men. Some studies have even shown that soy protein may be able to raise good (HDL) cholesterol levels. In addition, soybeans also contain very good amounts of fiber. When eaten, the fiber in soybeans binds to fats and cholesterol in food, so less is absorbed.
* Beneficial Effects on Platelets
Yet another way in which soy provides cardiovascular protection is by promoting the production of prostacyclin, a potent natural inhibitor of platelet aggregation and a powerful blood vessel wall dilator.
* Special Benefits for Women Bones
Enjoying soy foods daily for just 6 months can be enough to exert beneficial effects on bone in menopausal women. All the traditional soyfoods (tofu, soy milk, tempeh and miso) provide 30 to 40 mg isoflavones per serving. Roasted soybeans are an especially good source; just one-half cup contains 167 mg of isoflavones. However, neither soy sauce nor soy oil contain isoflavones.
* Decrease Menopausal Symptoms in Postmenopausal Women
If you're postmenopausal or heading towards menopause, including a half-cup of unsalted soy nuts in your healthy way of eating is an easy, delicious way to lower your blood pressure and bad (LDL) cholesterol, while greatly reducing hot flashes and other menopausal symptoms. Divide your soy nuts into 3 or 4 handfuls and use as a snack or a crunchy topping for soups, salads and steamed vegetables.
* Stabilize Blood Sugar
Another condition for which soybeans can be very beneficial is diabetes, particularly type 2 diabetes. The protein in soybeans, and also in other legumes, is excellent for diabetic patients, who tend to have problems with animal sources of protein. The protein and fiber in soybeans can also prevent high blood sugar levels and help in keeping blood sugar levels under control. Some diabetics even find that the effects of soybeans and other legumes on blood sugar are so profound that they need to monitor their new blood sugar levels and adjust their medications accordingly.
* Promote Gastrointestinal Health
The cancer-protective substance called soy glucosylceramide may reduce colon cancer risk. While other plants also contain sphingolipids, soy contains relatively high amounts of glucosylceramide.
* Protection against Prostate Cancer
A 9-year Japanese study involving 43,509 men ranging in age from 45 to 74 years found that those eating the most soy food and therefore consuming more genistein and daidzein, the isoflavones found in soybeans had a significantly lower risk of localized prostate cancer.
* Rich source of fiber
The fiber in soybeans also provides preventative therapy for several other conditions. Fiber is able to bind to cancer-causing toxins and remove them from the body, so they can't damage colon cells. High-fiber soybeans may be able to help reduce the risk of colon cancer. As a matter of fact, in areas of the world where soybeans are eaten regularly, rates of colon cancer, as well as some other cancers, including breast cancer, tend to be low.
For those of you who are lactose-intolerant, you can try soybean milk instead. It's not the best of substitutes though, as there is a lack of calcium in soybean milk compared to regular dairy milk. Soy is a great food and can be effective in supplemental form as well, but only as a part of a much larger and robust whole. Get to know yourself, get to know soy!
Classed under the plant legume, Soybeans (or Soya beans) is mostly found in Southeast Asia. It is found in varied of sizes as well as seed coat colors, right from black, brown, blue, and yellow. Soybeans contain all three of the macro-nutrients required for good nutrition: complete protein, carbohydrate and fat, as well as vitamins and minerals, including calcium, folic acid and iron.
Soybeans originated in China over 13,000 years ago where they were considered one of the most important crops in the area. They were introduced into Japan in the 8th century and many centuries later into other regions of Asia including Thailand, Malaysia, Korea and Vietnam.
In the past 15 years, soyfoods have attracted the attention of research scientists around the world for health properties beyond basic nutrition as well. Soybeans are regarded as equal in protein quality to animal foods. Just one cup of soybeans provides 57.2% of the Daily Value (DV) for protein for less than 300 calories and only 2.2 grams of saturated fat. While a complete review of all the benefits soybeans offer could easily fill a large book, here is a gist of what's in store for you:
* Lowers Blood Pressure and Cholesterol in Men
The researchers concluded that daily intake of at least 20 grams of soy protein including 80 mg of isoflavones for a minimum of 5 weeks would be effective in reducing the risk of cardiovascular disease in high-risk, middle-aged men. Some studies have even shown that soy protein may be able to raise good (HDL) cholesterol levels. In addition, soybeans also contain very good amounts of fiber. When eaten, the fiber in soybeans binds to fats and cholesterol in food, so less is absorbed.
* Beneficial Effects on Platelets
Yet another way in which soy provides cardiovascular protection is by promoting the production of prostacyclin, a potent natural inhibitor of platelet aggregation and a powerful blood vessel wall dilator.
* Special Benefits for Women Bones
Enjoying soy foods daily for just 6 months can be enough to exert beneficial effects on bone in menopausal women. All the traditional soyfoods (tofu, soy milk, tempeh and miso) provide 30 to 40 mg isoflavones per serving. Roasted soybeans are an especially good source; just one-half cup contains 167 mg of isoflavones. However, neither soy sauce nor soy oil contain isoflavones.
* Decrease Menopausal Symptoms in Postmenopausal Women
If you're postmenopausal or heading towards menopause, including a half-cup of unsalted soy nuts in your healthy way of eating is an easy, delicious way to lower your blood pressure and bad (LDL) cholesterol, while greatly reducing hot flashes and other menopausal symptoms. Divide your soy nuts into 3 or 4 handfuls and use as a snack or a crunchy topping for soups, salads and steamed vegetables.
* Stabilize Blood Sugar
Another condition for which soybeans can be very beneficial is diabetes, particularly type 2 diabetes. The protein in soybeans, and also in other legumes, is excellent for diabetic patients, who tend to have problems with animal sources of protein. The protein and fiber in soybeans can also prevent high blood sugar levels and help in keeping blood sugar levels under control. Some diabetics even find that the effects of soybeans and other legumes on blood sugar are so profound that they need to monitor their new blood sugar levels and adjust their medications accordingly.
* Promote Gastrointestinal Health
The cancer-protective substance called soy glucosylceramide may reduce colon cancer risk. While other plants also contain sphingolipids, soy contains relatively high amounts of glucosylceramide.
* Protection against Prostate Cancer
A 9-year Japanese study involving 43,509 men ranging in age from 45 to 74 years found that those eating the most soy food and therefore consuming more genistein and daidzein, the isoflavones found in soybeans had a significantly lower risk of localized prostate cancer.
* Rich source of fiber
The fiber in soybeans also provides preventative therapy for several other conditions. Fiber is able to bind to cancer-causing toxins and remove them from the body, so they can't damage colon cells. High-fiber soybeans may be able to help reduce the risk of colon cancer. As a matter of fact, in areas of the world where soybeans are eaten regularly, rates of colon cancer, as well as some other cancers, including breast cancer, tend to be low.
For those of you who are lactose-intolerant, you can try soybean milk instead. It's not the best of substitutes though, as there is a lack of calcium in soybean milk compared to regular dairy milk. Soy is a great food and can be effective in supplemental form as well, but only as a part of a much larger and robust whole. Get to know yourself, get to know soy!
