Soybeans and soy foods

The soybean, soy bean, or soya bean is a species of legume native to East Asia, widely grown for its edible bean, which has numerous uses.

Soybean. Source: H. Zell, Wikipedia.

Traditional unfermented food uses of soybeans include soy milk, from which tofu and tofu skin are made. Fermented soy foods include soy sauce, fermented bean paste, nattō, and tempeh.

Fat-free (defatted) soybean meal is a significant and cheap source of protein for animal feeds and many packaged meals. For example, soybean products, such as textured vegetable protein, are ingredients in many meat and dairy substitutes.

Over the past 25 years, the nutritional aspects of soyfoods have been extensively studied, yielding over 2000 peer-reviewed articles annually.

Nutrition

• Protein. Soy protein, considered of high quality and comparable to animal protein, exhibits variations among different soy products.

• Carbohydrates. Soybeans are low in carbohydrates and offer advantages for individuals with diabetes. Oligosaccharides in soy are classified as prebiotics, promoting the growth of beneficial bacteria. Flatulence can be addressed through processing techniques.

• Fat. Soybeans contain a balanced mix of fatty acids, contributing to cardiovascular health.

• Vitamins and Minerals. Rich in nutrients like potassium and iron, soybeans' nutrient content varies across products due to manufacturing methods. Despite inhibitors like phytate, calcium absorption from soy remains good.

• Isoflavones. Soybeans are uniquely rich in isoflavones, exhibiting estrogen-like effects. Clinical evidence suggests that isoflavones have a neutral impact on certain organs in postmenopausal women.

Health Benefits

• Cardiovascular Health. Soy protein's impact on lipid levels, blood pressure, endothelial function, arterial stiffness, C-reactive protein, and carotid intima media thickness. Studies indicate cardiovascular benefits, especially in hypercholesterolemic individuals.

• Bone Health. In postmenopausal women, soy intake, particularly isoflavones, is speculated to promote bone health. The clinical studies reveal mixed results but suggest potential benefits with moderate isoflavone doses.

• Cancer Prevention. Soy consumption is associated with reduced risks of breast and prostate cancer. Clinical data supports safe soy consumption by cancer patients, even post-diagnosis.

Soyfoods are gaining popularity globally, offering nutritional advantages with a unique macronutrient composition. Isoflavones present varying health benefits, supported by extensive research.

Recommendations suggest around two to four servings per day for overall health benefits in a balanced diet.

Some soy based foods nutritional content per 100g (USDA).

Sources

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188409/
• https://en.wikipedia.org/wiki/Soybean
• USDA Nutrition Database

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