What is soy? Soy is a high protein plant food that is part of the legume family. Soybeans come in distinct colors such as yellow, black, green, etc. Soy contains all the nine essential amino acids which constitute complete protein.
What is soy? iStock-photo credit: branex
The nutritional contents of 100 grams of soybeans are the following:
- 36.5 grams of protein’
- 19.9 grams of fat
- 30.2 grams of carbohydrate
- 9.3 grams of fat
Cholesterol Levels
Soybeans contain the following important minerals such as calcium, potassium, iron, magnesium, phosphorus, thiamin, etc. It is high in protein, iron and folate and low in saturated fat. Some of the health benefits of soy is it will lower cholesterol levels, particularly bad cholesterol, which would be your LDL levels.
Heart Disease
Other studies have shown that compounds in soy can lower the risk of coronary heart disease. A 2019 review study showed that Asian females who consumed soy flavones reduce the risk of cancer, and this study was done before and after menopause.
Menopause
Soy flavones have been shown in research studies to improve bone density in postmenopausal women. Post menopausal women are at the highest risk of osteoporosis. Soy is one of the most common allergens and if you have a soy allergy it is best to avoid it. When a person with soy allergy is exposed to soy this will negatively affect their immune system. And the reaction symptoms can be mild or severe.
The Bottom Line soy is a high protein plant food that is associated with legumes. Vegetarians use this as a substitute for most meat and dairy products.
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References
- USDA- https://fdc.nal.usda.gov/food-details/174270/nutrients
- Messina M, Duncan A, Messina V, Lynch H, Kiel J, Erdman JW Jr. The health effects of soy: A reference guide for health professionals. Front Nutr. 2022 Aug 11;9:970364. doi: 10.3389/fnut.2022.970364. PMID: 36034914; PMCID: PMC9410752.
- Jung SM, Haddad EH, Kaur A, Sirirat R, Kim AY, Oda K, Rajaram S, Sabaté J. A Non-Probiotic Fermented Soy Product Reduces Total and LDL Cholesterol: A Randomized Controlled Crossover Trial. Nutrients. 2021 Feb 6;13(2):535. doi: 10.3390/nu13020535. PMID: 33562090; PMCID: PMC7915103.
- Rebollo-Hernanz, M.; Bringe, N.A.; Gonzalez de Mejia, E. Selected Soybean Varieties Regulate Hepatic LDL-Cholesterol Homeostasis Depending on Their Glycinin:β-Conglycinin Ratio. Antioxidants 2023, 12, 20. https://doi.org/10.3390/antiox12010020
- Zampelas A. The Effects of Soy and its Components on Risk Factors and End Points of Cardiovascular Diseases. Nutrients. 2019 Nov 1;11(11):2621. doi: 10.3390/nu11112621. PMID: 31683934; PMCID: PMC6893684.
- Food labeling: health claims; soy protein and coronary heart disease. Food and Drug Administration, HHS. Final rule. Fed Regist. 1999;64:57700–33
- Pabich M, Materska M. Biological Effect of Soy Isoflavones in the Prevention of Civilization Diseases. Nutrients. 2019 Jul 20;11(7):1660. doi: 10.3390/nu11071660. PMID: 31330799; PMCID: PMC6683102.
- Tit DM, Bungau S, Iovan C, Nistor Cseppento DC, Endres L, Sava C, Sabau AM, Furau G, Furau C. Effects of the Hormone Replacement Therapy and of Soy Isoflavones on Bone Resorption in Postmenopause. J Clin Med. 2018 Sep 21;7(10):297. doi: 10.3390/jcm7100297. PMID: 30248918; PMCID: PMC6210155.
