Soybeans, along with kidney beans, pinto beans, chickpeas, lentils and peanuts, belong to the legume family of plant foods. Soybeans are used to make a variety of foods including soy milk, miso, tempeh, tofu, soy sauce and popular vegetarian meat substitute products such as soy burgers, soy hot dogs and chicken-style nuggets. Humans have eaten soybeans for thousands of years and soy-based meat substitutes are widely available in supermarkets.
Protein
Meat is an excellent source of protein and meat-eaters can easily obtain all the essential amino acids needed for good health. Many plant foods contain protein, but soybeans are a particularly good source. Soybean protein quality is equivalent to animal protein quality, according to MedlinePlus. Soy protein isolate, which is added to many foods such as soybean burgers, contains more soy protein than soy flour, whole soybeans or tofu.
Iron
Meat and soy meat products are good sources of iron, an important mineral needed for the transportation of oxygen. A ½-cup serving of cooked soybeans provides 4.4 mg of iron, 3 oz. of roast beef contains 3.1 mg and 3 oz. of roasted duck contains 2.3 mg of iron, according to the Centers for Disease Control and Prevention. Iron from meat, or heme iron, is absorbed well, compared with nonheme iron from soy foods. Eating foods containing vitamin C with soy meat improves the absorption of nonheme iron.
Fat
The biggest difference between meat and soy meat substitutes is the amount of saturated fat they contain, says the American Diabetes Association. Red meats such as pork, beef and lamb contain more saturated fat and cholesterol than chicken, fish and beans. Soy meat products are often low in fat and calories and are a healthy alternative to fat-containing animal products.
Disease Prevention
To reduce the risk of high cholesterol and heart disease, people should eat no more than 6 oz. of lean meat, chicken and fish in total per day, says the American Heart Association. Including 25 g of soy protein daily as part of a low fat diet can lower cholesterol, notes MedlinePlus. Soy may also have other health benefits including preventing some hormone-related cancers, reducing menopause symptoms and lowering the risk of osteoporosis.
Allergy
People may limit their meat consumption for health reasons or because they choose vegetarianism. They may also avoid soy meat products due to soy allergy. Symptoms of soy allergy vary but may include itching, a skin rash, eczema and tingling lips and tongue. Throat swelling, breathing difficulties, abdominal pain, nausea, dizziness and fainting are severe allergic reactions to eating soy foods. Soy allergy is more common among children and infants than adults but often disappears by 5 years of age, says the Cleveland Clinic.
Member Comments