Soybeans are naturally high in protein and contain all the essential amino acids the body needs. They are also rich in vegetable fats, fiber and several important vitamins, minerals and beneficial plant compounds. Soybeans are also a natural source of polyphenols, a type of antioxidant that can help protect the body from cell damage and conditions such as heart disease.
Soybeans are particularly rich in isoflavones, a subclass of polyphenols called phytoestrogens due to their ability to attach to and activate estrogen receptors in the body. Soy isoflavones are believed to be one of the main reasons behind the many purported health benefits of soy foods. Because of their similar structure, soy isoflavones are often thought to mimic the hormone estrogen. However, research suggests that soy isoflavones differ from estrogen in many ways, each of which has unique effects on the human body.
. Several studies suggest that diets rich in soy foods can help lower LDL (bad) cholesterol and raise HDL (good) cholesterol. The average intake of 25 grams of soy protein per day can help reduce total and LDL (bad) cholesterol levels by about 3%. In addition, minimally processed soy foods, such as soy, tofu, tempeh and edamame, appear to improve cholesterol levels more than processed soy products and supplements.
. Mixed opinions on soy isoflavones that may increase the risk of breast or endometrial cancer. However, most studies have found no negative effects. In some cases, they may even offer some protection against certain types of cancer. the reduced thyroid function, as has long been thought, caused by some compounds found in soy, has no scientific evidence: several studies have found little or no negative effects.
Downsides:
- GMOs. Soybeans are often genetically modified (GMO). GMO soy may contain fewer nutrients and more herbicide residues than conventional or organic soy.
- Antinutrients. Soybeans contain compounds that can reduce the body's ability to absorb the vitamins and minerals they contain. Soaking, sprouting, fermenting and cooking are ways to reduce these antinutrient levels in soy.
- Digestive problems. The antinutrients in soy can reduce the barrier function of the gut, possibly resulting in inflammation and digestive problems.
In this sense, prefer lightly processed or fermented soy-based foods, such as:
- soya beans,
- tofu,
- tempeh,
- edamame,
- unsweetened soy milk and yogurt,
- miso,
- natto,
- soy sauce.
Fermented soy foods are more beneficial
Fermented soy products, such as: soy sauce, miso, natto and tempeh, are often considered more beneficial than unfermented soy products. This is because fermentation helps reduce some of the antinutrients naturally found in soy foods. Cooking, sprouting and soaking are additional preparation techniques that can help reduce the antinutrient content of soy foods and improve digestibility.
