Soybeans are used in thousands of food products. They are also delicious eaten on their own, in the form of edamame or dried soy pods. However you enjoy them, soybeans are packed with nutrients, and have many health benefits that have been proven over time, from cancer prevention to cholesterol-lowering capabilities.
Significance as a Protein Source
According to the National Soybean Research Laboratory (NSRL) at the University of Illinois, soybeans are the only common plant food that contains complete protein. Soybean protein provides all the essential amino acids humans need, the same amino acids as meat, milk and egg protein. Soy protein, however, is low in saturated fat and cholesterol-free, unlike meat, eggs and milk. For vegetarians or those looking to cut down on meat consumption, soy is a great alternative to meat and poultry that still provides a healthy dose of protein.
Health Benefits
The NSRL reports that soybean oil is rich in linoleic and linolenic fatty acids, which aid the body's absorption of nutrients, help regulate blood pressure and promote the growth of healthy cells. According to the NSRL, soybeans are also an excellent source of both soluble and insoluble fiber. Soluble fiber can help lower cholesterol and control blood sugar, and insoluble fiber helps digestion and may prevent colon cancer. Fiber-rich foods can also help you lose weight, because smaller portions can make you feel full.
Potential
According to the Soybean Foods Association of North America (SFANA), scientists have found that eating soybeans can lower blood cholesterol and increase the flexibility of blood vessels. According to the Mayo Clinic, soybeans are also a good source of omega-3 fatty acids, which can lower blood fats called triglycerides.
According to Kristen Montgomery, a nursing professor at the University of South Carolina, genestein, one of the phytochemicals in soy, can reduce the risk of different types of cancer, especially cancer of the breast and prostate. Genistein blocks cancer development by preventing tumors from creating blood vessels that would provide nourishment for growth.
Types of Nutrients
Tofu, made from soybean curd, is rich in B vitamins, and soybean sprouts are good sources of vitamins A, B and C, according to the NSRL. SFANA reports that whole soybeans are great sources of potassium,folic acid and bioactive components called isoflavones, which may help maintain healthy bones.
Recommendations
If you have high cholesterol or are at risk for heart disease, substituting soy protein for meat or poultry at least once a week can reduce your fat and cholesterol intake significantly. SFANA reports that eating 25 grams of soy protein daily may help to reduce the risk of heart disease. According to Montgomery, eating half a cup of soybeans daily can help you ward off cancer.
