The soybean, a type of high-protein legume, originated in Asia and has been used as food for thousands of years. Recent research into potential health benefits of soy, often based on studies of people in Japan and China who consume soy as part of their daily diet, has brought soy to the discussion table in the Western world.
Foods
Soybeans can be steamed or boiled and eaten straight from the pod, or processed into a wide range of food products. Tofu and soy milk are two of the most popular and well-known soy products. Soy sauce, soybean paste and tempeh are other soy-based foods. Soy protein isolate is an extracted version of soy protein used to make many vegetarian products, such as meat substitutes, soy-based cheese and soy ice creams. Soy isoflavone supplements, concentrated tablets or soy protein capsules are also available.
Nutrition
Soy is one of the best vegetarian protein sources, since it contains both an abundance and a complete complement of all amino acids needed for human health. Soy also contains fiber, omega-3 fatty acids, potassium, phosphorus, manganese and many of the B vitamins. Soy contains high levels of phytochemical compounds called isoflavones. Some isoflavones in soy mimic the hormone estrogen in the body, which might provide protection against diseases such as osteoporosis, high cholesterol and reproductive cancers.
Health Benefits
Consuming soy protein every day may lower LDL cholesterol levels slightly. Soy infant formula is sometimes fed to babies who are allergic to cow's milk, as well as those experiencing severe episodes of diarrhea. Some women use soy supplements to try and reduce hot flashes and other menopause symptoms. Other people consume soy to treat or prevent intestinal disorders, Crohn's disease, diabetes, osteoporosis, high blood pressure, gallstones, cardiovascular disease and various types of cancer, although studies on its effectiveness have had mixed or inconclusive results.
Concerns
Some people are allergic to soy, and can have severe reactions if they eat or drink soy products. People with soy allergies must check product labels -- soy may be in packaged or prepared foods. Women who have had or who are at high risk of breast cancer may want to avoid soy, since its safety in such cases is not known.
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