The soybean is the world's most-grown legume and the United States grows 50 percent of it. Soybeans have been studied extensively for their health-promoting benefits derived from their essential fatty acids, vitamins, minerals and protein content, fiber and isoflavones. Fermenting soybeans makes soy more easily digestible in forms such as tofu, tempeh and various products that can offer an alternative to animal protein that may be healthier for your body.
Sources
Soybeans are available green, roasted, as soy flour, tofu, soy noodles and as a substitute for dairy products including soy-milk, soy cheese, soy yogurt, soy butter and soy ice cream. Meat replacements made with soy include soy hot dogs, veggie burgers and meatless dinner entrees.
Nutrition
A good dietary source of soluble fiber, soybeans can help with keeping the digestive tract healthy and eliminate cholesterol from the body. Soybeans are a good source of folate, vitamins B-3, B-6 and E, magnesium, phosphorous, manganese, copper and iron, according to the Mayo Clinic.
Meat Substitute
Soybeans and soy products are excellent sources of protein and equal in quality to animal foods -- ideal if you are vegetarian. Soybeans are a complete protein, containing all eight essential amino acids. One cup of soybeans contains fewer than 300 calories and supplies about 57 percent of the Daily Value for protein with no cholesterol and minimal saturated fat, according to the Free Dieting website.
Cholesterol
Soybean contains no cholesterol, but more importantly, it may have the ability to lower cholesterol levels and be of long-term benefit to your cardiovascular system. Hypercholesterolaemia results from higher levels of LDL, the "bad" cholesterol, than HDL, the "good" cholesterol. In a study published in the "Archives for Diseases in Childhood," of 16 children with hypercholesterolaemia, those given a soybean-based diet showed a 21.8 percent reduction in total cholesterol, with more than half maintaining the reduced level for a year. Researchers suggested that a soybean diet might be a better option than low-lipid diets in treatment of cholesterol-related conditions.
Isoflavones
Soybeans contain isoflavones, sometimes called phyto-estrogens, which have estrogen-like effects that may help reduce menopausal symptoms. However, there is conflicting evidence as to whether isolavones cause tumor growth. A study by the Department of Environmental Medicine, New York University Medical Center Upton, suggests that diets rich in soybeans are protease inhibitors that may reduce cancer in humans. The work, published in the "Oxford Journal," found 44 percent of rats fed a raw soybean diet developed mammary tumors compared to 74 percent not fed soybeans.
Safety
Allergic reaction may be a concern from eating soybeans, causing symptoms including a runny nose, intestinal bloating, nausea, constipation, migraine headache or a drop in blood pressure. Because of the concern with the possible estrogen-like effects of soy, soybeans are not recommended if you have breast, ovarian or uterine cancers or endometriosis, advises the Mayo Clinic.
References
- EPA: Major Crops Grown in the United States: Soybeans
- Mayo Clinic: Soy (Glycine max): Background
- "Archives for Diseases in Childhood:" Hypercholesterolaemia Treated by Soybean Protein Diet; A Gaddi et al; 1987
- "Oxford Journals:" Carcinogenesis: Soybean Diet Lowers Breast Tumor Incidence in Irradiated Rats; Walter Troll et al.; 1980
- Mayo Clinic: Soy (Glycine max): Safety
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