Over the past few decades, soy food nutrition’s versatility, nutritional content, potential health benefits, and environmental sustainability have made it a popular food choice. It is also considered a more sustainable protein source than animal-based because it requires less land, water, and resources.
Soy products are available in the form of soy flour, tofu, soy milk, soy sauce, soy protein, and soybean oil. Here we explore why it is essential to include soy nutrition in our diet and how we can include it with minimum effort. Soy products are the sources of innovative food and energy.
Many products that mimic plant and animal goods can be created using soybean. The only plant that has complete protein, or protein that contains all nine essential amino acids, is soy. Because animal products are the main source of complete protein, soy is the perfect alternative.
Soy milk
Soybeans can be ground, soaked, and strained to create soy milk, a beverage with a moderate flavor. Dairy milk can be substituted with soy milk, and boba tea can also be made with it. While unflavored soy milk is the norm, some producers and suppliers also provide chocolate and vanilla varieties. One cup of soy milk contains a lot of essential nutrients.
Protein Source
Soybeans contain all nine essential amino acids, making them a complete protein source. It acts as an alternative to meat for protein. About 100 grams of boiled soybeans contain 17 grams of proteins.
The abundant essential amino acids the body requires make Soy a popular plant-based protein source for vegetarians and vegans. Soy foods are a significant source of protein, vitamins, and minerals, especially for people relying on a plant-based diet or not eating dairy products.
Soy protein contains a protein content of around 30%, making it one of the highest-quality plant-based proteins. Besides proteins, a 100-gram serving of boiled soybean comprises 173 Calories, six grams of fiber, ten grams of carbohydrates, and 9 grams of good fat. Soy protein may also help lower blood pressure levels, which can also reduce the risk of heart disease.
The primary types of protein in soybeans are glycinin and conglycinin. These two types of protein make up approximately 80% of the total protein content. However, these proteins can trigger allergic reactions in some people. If you are on some medication, then it is advisable to consult your doctor before adding them to your diet…
Low in Saturated Fat
Soy foods are low in saturated fat, contributing to heart disease. They are also a good source of healthy fats, including omega-3 fatty acids. About 18% of the dry weight is the fat content— mainly polyunsaturated and monounsaturated fatty acids, with small amounts of saturated fat.
Eating soy protein — primarily whole and minimally processed foods like tofu, edamame, and tempeh — may offer numerous benefits for blood sugar control, heart health, weight loss, and even reducing cancer risk and recurrence.
Rich in Vitamins and Minerals
Soybeans are a good source of vitamins and minerals, including iron, potassium, calcium, magnesium, and vitamin B6. Some soy foods, such as tofu, are fortified with additional nutrients.
Soy foods contain phytoestrogens like isoflavones, which have health benefits. Recent studies have shown that soy isoflavones can assist in reducing the risk of breast cancer and improves bone health. Like most other beans, soybeans contain insoluble fibers, which may cause flatulence and diarrhea in sensitive individuals
The incredible versatility of Soy makes it easy to add to your diet. You can use tofu as salad toppers. Just drain a block of extra firm tofu and pat it dry. Cut it into cubes, season it, and roast it in the oven for a quick snack, salad topper, or stir fry ingredients.
Tofu can act as a replacement for scrambled eggs. You must crumble a block of extra firm soya and cook it on the stove with veggies for a vegan scrambled egg substitute. Many individuals have replaced cheese slices in sandwiches by slicing a block of extra firm tofu and grilling or frying it to use in sandwiches. If you like smoothies, then you can also add a slice of silken tofu to smoothies for additional protein.
Several individuals have replaced dairy milk with fortified soy milk in baked goods, soups, smoothies, sauces, and breakfast cereals. You can also add a scoop of soy protein powder to your pre-workout or post-workout smoothies. In a nutshell, you can prepare a variety of cuisine with Soy foods starting from stir-fries and salads to smoothies and desserts.
Why Should You Include Soy in Your Diet?
Soy protein may help lower LDL (“bad”) cholesterol levels, reducing cardiovascular disease risk. Intense levels of LDL cholesterol are a risk factor for heart disease, so lowering these levels can be beneficial for heart health. The richness of antioxidants and anti-inflammatory compounds protects against heart diseases.
Chronic inflammation is a risk factor for heart disease, so you can reduce inflammation and improve heart health by including soy in your diet. Recent research suggests that consuming Soy may help limit the risk of certain types of cancer, including breast, prostate, and colorectal cancer.
It may also help improve bone density, reducing the risk of osteoporosis. The presence of isoflavones can reduce menopause symptoms, such as hot flashes and night sweats. The fiber component in soybeans promotes digestive health by regulating the movements of the bowels. Results from a study suggest that supplementing the diet with soybean improved blood glucose control, lipid metabolism, and antioxidant enzyme activities in type 2 diabetes patients.
Bottom Line
No doubt, Soy is a powerhouse of nutrition, but it is also important to note that few people may be allergic or intolerant to Soy.
Consequently, talking to a doctor or dietitian before adding Soy to your diet is essential. Some soy products may be highly processed or contain added sugars and other additives, so choosing whole soy foods such as edamame, tofu, and soy milk without added sugars is essential.
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Guest Post By: Emma Wilson