If you are looking to improve your diet and heart health, choosing soybeans and soy products might be a good move. The FDA has advised including 25 g of soy protein daily, along with a diet low in saturated fats, to reduce your chances of heart disease. There are many soybean products that will meet this recommendation and provide you with additional health benefits.
Isoflavones
Soybeans are rich in isoflavones, chemical compounds also known as phytoestrogens, meaning plant-based estrogens. Isoflavones are not as strong as human estrogen, but they exhibit weak estrogen activity by binding to receptors. Some women find that soy isoflavones improve their symptoms of menopause, specifically reducing hot flashes. According to a 12-week study published in the January 2008 issue of "Menopause," 190 menopausal women who took 40 to 60 mg of soy isoflavones daily had a 52 percent reduction in hot flashes.
High Protein
Soybeans are a unique food because they belong to the vegetable group as well as the protein group. They are high in protein, containing 22.23 g of protein in 1 cup of boiled, green soybeans, or edamame. Roasted soybeans, called soy nuts, pack in 60.58 g of protein per cup, according to the USDA. The protein in soybeans also is considered a complete protein, containing all of the essential amino acids.
Low Fat
Soybeans are low in saturated fats, especially when compared with other protein sources. In 1 cup of green soybeans there are 5.4 g of polyunsaturated fats, 2.17 g of monounsaturated fats and only 1.3 g of saturated fats. The Harvard School of Public Medicine identifies saturated fats as the ones that are bad for you. The polyunsaturated and monounsaturated fats reduce your risk of heart disease.
Improve Cholesterol
Soybeans are not only a cholesterol-free food, but research also has found that soybeans have the ability to reduce cholesterol. According to a review of 11 studies published in the Dec. 1, 2010 issue of the "Journal of Nutrition," soy protein reduces serum cholesterol. With the addition of 20 to 120 g of soy protein daily, LDL cholesterol was reduced by 7.9 percent to 10 percent; there was no change in HDL cholesterol level. LDL cholesterol is considered the "bad" cholesterol because it contributes to hardening of the arteries and heart disease.
Soybean Products
There are a variety of soybean products on the market. Besides fresh green soybeans, called edamame, there are soy nuts, tofu, tempeh, soy milk, soy yogurt, soy cheeses, soy flour and soy-based energy bars. Some people have allergies to soy products, so always seek medical advice if you have any concerns.
References
- American Heart Association: Cholesterol
- Illinois Soybean Association: Soy Health Claim
- "The Journal of Nutrition"; Soy Protein Reduces Serum Cholesterol by Both Intrinsic and Food Displacement Mechanisms, David J. A. Jenkins, et al.; Oct. 13, 2010
- USDA Agricultural Research Service: Nutrient Data Lab, Soybeans, Soymilk
- "Menopause"; Daidzein-rich Isoflavone Aglycones are Potentially Effective in Reducing Hot Flashes in Menopausal Women; Lalita Khaodhair, et. al.; January 2008
- Harvard School of Public Health: The Nutrition Source: Fats and Cholesterol
