Benefits of Soybeans for Your Nutrition and Health
Soybeans, or Glycine max, are a type of legume that have been consumed for thousands of years. They are an excellent source of protein, vitamins, minerals and low saturated fats.
Soybeans also contain several phytonutrients, such as isoflavones and genistein, that have been shown to reduce the risk of certain cancers. Soy can also help protect against heart disease and lower blood pressure.
1. Boosts Immune System
Soybeans are rich in antioxidants, which are essential for reducing free radical formation that can damage your health. This helps prevent cancer and other diseases.
They are also good sources of protein and fiber, which improve blood glucose levels. Soybeans also boost the immune system and help in weight loss.
In addition to this, they are an excellent source of vitamins K1 and B9 and minerals like iron and zinc.
Soybeans are also a good source of omega-3 fatty acids and plant sterols, which can lower cholesterol levels. This helps reduce the risk of heart disease and stroke.
2. Lowers Cholesterol
Soybeans lower cholesterol by lowering triglycerides and LDL, the “bad” cholesterol that can build up in arteries and cause heart disease. Soybeans are rich in dietary fiber and protein, as well as vitamins and minerals that are good for your overall health.
According to a recent study, peptides from digested soybeans have lipid-reducing properties comparable to simvastatin.
The researchers studied 19 varieties of defatted soybean flours, each containing different amounts of glycinin and B-conglycinin. They conducted gastrointestinal digestion simulation experiments on the flours and measured how well they absorbed LDL cholesterol.
They found that the peptides reduced lipid accumulation by 50%-70%, which was similar to the effect of simvastatin. The study could offer a new approach to treat high cholesterol without the side effects associated with statins, says Wells.
3. Strengthens Bones
Soybeans are high in calcium and a great source of protein. They are also packed with various antioxidants and phytonutrients, which are beneficial for your nutrition and health.
Researchers have found that soy helps strengthen bones and reduces the risk of bone fracture. This is due to the plant chemicals that they contain, known as isoflavones.
Soybeans are an important part of Asian diets and have been consumed for thousands of years. They are now more common in Western countries, where they are processed into various food products.
4. Reduces Risk of Cancer
No single food causes cancer, but eating a healthy diet that includes plenty of fruits, vegetables and whole grains can help reduce your risk. Avoiding high-fat foods and red meats is also important.
Researchers found that eating a lot of red meat and processed meats increases your risk of colorectal cancer. Limiting your intake to less than 18 ounces (510 grams) per week of fresh meat can lower your cancer risk.
Physical activity can also lower your cancer risk, even if you are overweight or obese. Exercise lowers your blood pressure and reduces the amount of fat in your body, which may also decrease your risk for certain cancers.
5. Helps in Weight Loss
Soybeans are a protein-rich food with a healthy dose of fiber and low saturated fat. They also contain a range of vitamins and minerals, including potassium, folate, magnesium, iron and B vitamins.
A balanced diet with soybeans will help you maintain a healthy weight and keep your blood sugar in check. The glycemic index of soybeans is very low, which makes them the ideal choice for people with diabetes.
Soybeans are a good source of protein and can keep you feeling full for hours, keeping hunger at bay and curbing unhealthy snack cravings. The protein in soybeans also helps in regulating insulin levels, thereby curbing obesity.
