Soybeans are one of the trusted sources of protein. These legumes have been in use widely in Asia, as well as South and North America. Soybean is diverse in its usage and benefits. Specifically, the bean is used by vegetarians as an alternative to meat as it provides adequate protein to the body.
People consume soybean in many forms. Flour, tofu, milk, sauce, oil, chunks, boiled beans, salads are the most popular ways of consuming soybeans. Researches at the U.S. Soybean Export Council indicate that soybean oil has immense benefits in controlling and preventing various diseases. This article talks about the nutritional and health benefits of soy proteins.
Nutritional Facts of Soy Proteins (Beans):
100g of boiled soybeans provide 173 calories, 16.6 grams of protein, and 9.9 grams of sugar. It is also a source of 0.6 grams of Omega-3 and 4.47g of Omega-6 fatty acids, respectively.
- Glycinin and conglycinin are two critical types of protein that soybeans contain. This legume also holds a low glycemic index that makes it a healthier choice for weight watchers and diabetic patients.
- The fiber present in soya is proven to improve gut health, thus eliminating the colon and intestinal cancer risks.
- Soy is rich in isoflavones, phytic acid, and saponins. These are the bioactive plant compounds that impart many benefits to the human body.
- Soya beans are rich in essential minerals and nutrients such as Vitamin K1, Molybdenum, Manganese, Phosphorus, Folate, etc., that help pregnant women and everyone in general.
Soybean might inhibit iodine absorption by the body. It can also cause digestive health disorders in people with previous allergic histories. Individuals relying on soybean for their protein needs should consume sources of protein also for comprehensive benefits.
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Health Benefits of Soy Proteins (Soybeans):
Soy is rich in nutrition and offers health benefits in many ways:
Alleviate Menopause Symptoms:
Women of menopause age can benefit from adding soybeans to their diet. The isoflavones that are available in abundance in soybeans bind the estrogen receptors. As a result, soy helps bring down menopausal symptoms like hot flushes, abdominal cramps, hunger pains, and mood swings.
The menopausal symptoms are fewer in Japanese women compared to their counterparts. Dietary habits are one reason for this outcome. It is a known fact that Asians, especially Japanese, consume soy in various forms than the rest of the world.
Helps Reduce Cancer:
Antioxidants play an essential role in preventing many types of cancer. Soybean is rich in antioxidants besides fiber and essential nutrients. They help in eliminating free radicals that are the cause of various types of cancer. Soy is also potent enough to lessen the after-effects of cancer treatment.
Soy is rich not just in protein but also in minerals and vitamins too. The abundant magnesium, calcium, and copper levels in soy promote bone health and make them sturdy. Regular soybean intake in various forms is proven to delay osteoporosis, which is prevalent in women after a certain age.
Benefits of Pregnant Women:
Soybean comprises an essential part of pregnant women’s diet. Doctors suggest soy to carrying mothers as it is rich in folate and B-complex that are indispensable for both mother and fetus. Children born to women who consumed soy during pregnancy are less likely to experience neural tube defects.
Assists Weight Loss:
Another significant benefit of soy is its capacity to promote weight loss.
- Being rich in fiber, it develops a sense of fullness.
- It regulates the sugar levels, thus stops cravings.
- Its high protein content strengthens muscles and is beneficial for promoting leaner muscle.
Thus, Soy has all that it takes to manage weight.
People with diabetes can include soybeans in their diet without any concerns. Soy increases the insulin receptors in the human body that benefits diabetics. The low glycemic index of soy is another favorable aspect for them. Thus, adding soy to the diet helps in regulating sugar levels.
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Improves Sleep Quality:
Soy can improve insomnia and sleep disorders. You can relieve insomnia with the help of soy. Being rich in magnesium, consumption of soy promotes hormones that induce sleep. Thus, soy can be a natural solution to kick away all sleep-related problems and enhance sleep quality.
It is well-known that dietary fiber promotes smooth digestion. Soya beans being rich in fiber, play a crucial role in promoting digestion and gut health. It prevents colon cancer and constipation problems. Besides, oligosaccharides – a carbohydrate present in soy-are a proven prebiotic and support healthy gut bacteria.
Soy is one legume that has varied health benefits. It is rich in nutrition and acts as a meat supplement for vegetarians. Regular soy consumption is proven to assist weight loss, promote gut health, and keep cancers at bay. Individuals with allergies or thyroid disorders might need to consider the doctor’s advice before incorporating soy in their diet.