soybean is a type of legume native to East Asia, They are an important component of Asian diets and have been consumed for thousands of years. Today, they are mainly cultivated in Asia and South and North America. In Asia, soy is often eaten whole, but heavily processed soy products are much more common in Western countries. Various soy products are available including soy flour, soy protein, tofu, soy milk, soy sauce, and soy oil. Soy contains antioxidants and phytonutrients which are linked to various health benefits. However, concerns have been raised regarding potential adverse effects.
What are soybeans?
Soybean is a type of legume native to East Asia, They are an important component of Asian diets and have been consumed for thousands of years. Today, they are mainly cultivated in Asia and South and North America. In Asia, soy is often eaten whole, but heavily processed soy products are much more common in Western countries. Various soy products are available including soy flour, soy protein, tofu, soy milk, soy sauce, and soy oil. Soy contains antioxidants and phytonutrients which are linked to various health benefits. However, concerns have been raised regarding potential adverse effects.
Nutrition facts of soybeans:
Soy is mostly protein but also contains good amounts of carbohydrates and fat.
The nutrition facts for 100 grams of boiled soybeans are:
- Calories: 173
- Water: 63%
- Protein: 16.6 grams
- Carbs: 9.9 grams
- Sugar: 3 grams
- Fiber: 6 grams
- Fat: 9 grams
- Saturated Fats: 1.3 grams
- Monounsaturated Fats: 1.98 grams
- Polyunsaturated Fats: 5.06 grams
- Omega-3 Fats: 0.6 grams
- Omega-6 Fats: 4.47 g
Vitamins and minerals in soybeans:
Soy is a good source of various vitamins and minerals, including:
Soy is rich in molybdenum, an essential trace element found primarily in seeds, grains, and legumes.
The form of vitamin K found in legumes is called phylloquinone. It plays a major role in blood clotting.
Also known as vitamin B9, folate has various functions in your body and is considered especially important during pregnancy.
Dietary copper intake is often low in Western populations. A deficiency can have adverse effects on heart health.
A trace element found in most foods and drinking water. Manganese is poorly absorbed by soybeans due to their high content of phytic acid.
Soy is a good source of phosphorus, an essential mineral abundant in the Western diet.
Also known as vitamin B1, thiamine plays an important role in many bodily functions.
Other causes of peeling skin:
- Certain acne treatments, such as those containing retinol or benzoyl peroxide
- Chemical peels or use of facial creams containing retinol to reduce aging
- Harsh soaps and detergents can cause drying of the skin
- Peeling skin syndrome (a rare genetic disorder)
- Side effects of some drugs and vitamins
- Skin irritation or damage
- Some types of cancer treatments
- Vitamin deficiencies or toxicities
Types of Peeling Skin Syndrome:
Soybeans contain phytonutrients and antioxidants, which link to many health benefits. And don't forget about the protein content, which is in abundance. Here are the potential health benefits of soy.
Helps relieve sleep disturbances:
One of the major benefits of soy is that few people know that soy can help relieve the symptoms of sleep disturbances. According to health professionals, soy may help reduce the onset of insomnia and other sleep disorders. Since soy contains high amounts of magnesium, which link to increasing the quality, rest, and duration of your sleep, it would be beneficial if you add it to your daily diet.
Soy can help manage diabetes:
Eating soy is an effective way to manage and prevent diabetes. According to several studies, soy can increase insulin receptors in the body. As a result, it can prevent the onset of diabetes in the first place or can help manage the disease effectively if you already have it. Plus, soy's carbohydrate content is incredibly low, making it a great anti-diabetic food. Eating soybeans will keep your blood sugar levels under control and keep them from spiking thanks to soy isoflavones. Although the mechanism of how it works is still unknown, scientists say that soy isoflavones help improve insulin sensitivity, allowing cells to absorb more glucose and respond better to insulin.
Helps improve blood circulation:
According to the Journal of the American Dietetic Association, iron and copper are two essential minerals found in abundance in soybeans. Both components are vital for the production of red blood cells (RBC). According to health experts, with the right amount of red blood cells in the body, essential organ systems, including the extremities of the body, can get the oxygen and blood flow needed to function efficiently. With the increase in red blood cells, your body undergoes maximized metabolic activity.
Indispensable for pregnancy:
Soy is rich in folic acid and vitamin B complex, which is very essential for pregnant women. Pregnant women are told to consume organic soy products, as the folic acid in soy helps prevent neural tube defects in infants, ensuring a healthy delivery and healthy baby. Birth defects are normal if the expectant mother does not take care of the nutritional needs. Hence, it is important to consult your concerned gynecologist and write the list of things to eat during pregnancy. Nutrition is not only important for the infant but also the mother.
Soy for healthy bones:
Soy has a high content of minerals and vitamins. The impressive levels of zinc, selenium, copper, magnesium, and calcium in soybeans help keep bones stronger and healthy. These elements in soy can help promote osteotropic activity, allow new bones to grow, strengthen existing bones, and speed up the bone healing process. Doctors and health experts believe that consuming soybeans may be a long-term solution to treating problems like osteoporosis, which is a common condition affecting old age. With that said, you need to include soy in your daily diet to make sure your bones are strong and can be free from disease.
Helps in healthy digestion:
Dietary fibers are present in soybeans in large quantities. Dietary fiber is essential for the functioning of the entire body and plays a vital role in the digestive system. Fiber helps swell your stool, allowing it to slide through the bowels and out of the body. Fiber helps stimulate peristaltic movement in the body, which is the contraction of muscles in the digestive system that pushes food through the system. It is recommended that people with constipation consume foods rich in fiber, as they promote good bowel movements. Constipation, if left unchecked, can lead to serious conditions such as bleeding, pain while cleaning the bowel, and even colorectal cancer. Soy is a high fiber dietary source that also contains oligosaccharides, a carbohydrate known to stimulate the growth of healthy gut bacteria, acting as a prebiotic.
Relieve the symptoms of menopause:
Soy contains abundant isoflavones, which are a vital component of the female reproductive system. When women reach menopause, they experience an extreme drop in estrogen levels. This can lead to several symptoms of menopause such as hot flashes, abdominal cramps, hunger pains, mood swings, etc. Including soy in your daily diet can help relieve symptoms of menopause.
Improves heart health:
Soy is an excellent source of healthy unsaturated fat (with 2 grams of Monounsaturated fatty acids (MUFA) and 5.06 grams of Polyunsaturated fatty acids (PUFA)) which can help you lower your cholesterol level in the body. People with high LDL cholesterol are prone to conditions such as coronary heart disease and atherosclerosis. These conditions have a wrong repo because they can lead to a stroke and heart attack. According to health experts, certain fatty acids are necessary for a healthy cardiovascular system. Two of them are found in soybeans called linolenic acid and linoleic acid, popularly known as omega-3 fatty acids. Omega-3 fatty acids enhance anti-inflammatory effects and play a crucial role in brain and eye health. Consuming soy can help boost your cardiovascular system by lowering bad cholesterol levels and taking care of your brain and vision.
Has anticancer properties:
Most people don't know it, but the high levels of antioxidants in soybeans may help prevent the onset of many cancers. According to a study conducted at Purdue University, the antioxidants in soy can help kill many cancer cells and remove free radicals from the body. Antioxidants neutralize free radicals, which, if left unsupported, can turn healthy cells into deadly tumors and cancer cells. Free radicals are dangerous byproducts of cell metabolism, which must neutralize. Besides preventing the development of carcinogenic cells in the first place, soy can also help reduce the side effects of cancer treatment. A study conducted by the American Institute of Cancer Research found that women with breast cancer experienced reduced fatigue and fewer symptoms of menopause after consuming soy derivatives.
Helps in healthy weight management:
One of the major reasons soy is a famous food around the world is that it can help you lose weight. The high protein content of soybeans helps build leaner muscles. And also, protein helps keep you full, keeping you from munching on unhealthy snacks during odd hours. Also, it helps to regulate insulin levels, thus curbing obesity healthily. Several studies have shown that soy incorporates anti-obesity effects.
Soybeans for weight loss:
Part of the pea family, soybeans are rich in protein, vitamins, minerals, and insoluble fiber. It is the most widely cultivated legume in the world. Green, yellow, brown, or black; soybeans come in different colors and are known for their long list of benefits.
This Japanese secret to a longer life also has impressive cholesterol-lowering properties. Unlike most protein foods, which are acidic, soy is alkaline.
Benefits of Soybeans for Weight loss:
When eaten in moderation and with other low-calorie foods, studies have shown soya beans to be beneficial for weight loss.
Rich in protein:
Soybeans are high in protein - half a cup of green soybeans provides the body with around 17 grams of protein. That's 34% of the Daily Value. You can add it to salads and soups to get the maximum benefit from soy for weight loss.
Half a cup of soybeans contains 5.4 grams of fiber, while half a cup of boiled soybeans provides 2.6 grams. Every day, your body needs at least 25 grams of fiber to help you control your weight. So include soybeans, especially the roasted type, in your weight-loss diet plan.
Low in sugar:
Soy milk is low in sugar compared to other milk. Whole soy milk only has 80 calories, just like skim milk. The monounsaturated fatty acids in soy milk can prevent the intestinal absorption of fats that help you lose weight.
To lose weight, you can skip all other high-fiber foods and just eat soybeans every day. Soy is also beneficial for those who want to gain weight. The facts they provide protect your body from diabetes and cardiovascular disease.
Is soybean good for weight loss:
- Studies indicate that high-protein diets can lead to weight loss, even without limiting calories or nutrients.
- However, the evidence is mixed regarding the relationship between soy protein and weight loss.
- Some studies show that soy protein can stimulate weight loss as effectively as animal protein.
- In one study, 20 men with obesity participated in both a high protein soy diet and a high protein meat diet. Real food was used rather than soy-based meal replacements.
- Appetite control and weight loss were similar in both groups. The researchers concluded that high protein soy-based diets were as effective for weight loss as high-protein animal-based diets.
- Another 12-week weight-loss study found similar results with soy protein powder. The participants were given meal replacements, with or without soy. Both resulted in an average weight loss of 7.8 kg at the end of the study.
- Additionally, a study in people with diabetes and obesity showed that soy protein meal replacements, such as shakes, may be superior to standard weight-loss diets.
- Those who consumed the soy protein meal replacement lost an average of 2 kg more than those who followed a standard diet.
- However, while some studies see benefits for weight loss, a review of 40 studies testing the effect of soy protein on weight, waist circumference, and body fat found no significant positive effects.
- Overall, the evidence for consuming soy protein for weight loss is not as strong as it is for other proteins like whey and casein.