With that said, in this post, we will be discussing the health benefits of soybean, its nutritional facts, and the best soybean recipe that can be made at the comfort of your home.
Soybeans are composed of protein and also contain good amounts of fat and carbs. Soybean has been part of the traditional Indian diets for centuries. It contains phytonutrients and antioxidants that are linked to numerous health benefits. Here are the potential health benefits of soybeans. One of the primary benefits of soybean is that not many know that soybean can help relieve the symptoms of sleep disorder.
According to health professionals, soybeans can help in reducing the occurrence of insomnia along with other sleeping disorders. Since soybean contains magnesium in high amounts, which is linked to increasing the quality, restfulness, and duration of your sleep, it would be beneficial that you add it in your daily diet. Eating soybean is an effective way to manage and prevent diabetes. According to several studies, soybean has the ability to increase the insulin receptors in the body.
As a result, it can prevent diabetes from occurring in the first place or can help manage the disease effectively if you are already suffering from it. Further, the carbohydrate content in soybean is incredibly low, which makes it an excellent anti-diabetic food. Although the mechanism of how it works is still unknown, scientists say that soy isoflavones help improve insulin sensitivity, allowing the cells to absorb more glucose and respond more to insulin.
As per the Journal of the American Dietetic Association, iron and copper are two essential minerals that are found in abundance in soybean.
Both components are vital for the production of red blood cells RBCs. According to health experts, with an appropriate amount of red blood cells in the body, the essential organ systems, including the extremities of the body, can get proper oxygen and blood flow they need to function efficiently. With the increase in red blood cells, your body experiences a maximized metabolic activity.
Soybean is rich in folic acid and vitamin B complex that is very essential for pregnant women. Pregnant women are told to consume soy-based organic products as folic acid in soybean helps in the prevention of neural tube defects in infants, ensuring a healthy delivery as well as a healthy baby.
Therefore, it is important to consult with your concerned gynecologist and pen down the list of things to eat during pregnancy. Nutrition is not only important to the infant but the mother as well.
Soybeans have high mineral and vitamin content. The impressive levels of zinc, selenium, copper, magnesium, and calcium in soybean help in keeping the bones stronger and healthy. All these elements in soy can help in promoting the osteotropic activity, allowing the new bones to grow, making the existing ones stronger, and speed up the bone healing process. Doctors and health experts believe that eating soybean can be a long-term solution for treating problems like osteoporosis, which is a common condition affecting the old age.
With that said, you must include soybean in your daily diet to ensure your bones are strong and can evade any diseases. Dietary fiber is present in soybean in high quantities. Dietary fiber is essential for total body functioning and plays a vital role in the digestive system. Fiber helps in bulking up your stool, allowing it to move through the intestines smoothly and exit the body. Fiber helps in stimulating the peristaltic motion in the body, which is the contraction of the muscles in the digestive system that push food through the system.
People suffering from constipation are recommended to consume fiber-rich foods as it helps proper bowel movements. On the other hand, Soy vegetable oil is another product of processing the soybean crop used in many industrial applications.
Soybean oil contains about Furthermore, soybeans contain several bioactive compounds such as isoflavones among other, which possess many beneficial effects on animal and human health [ 8 ]. Soybean is very important for vegetarians and vegans because of its rich in several beneficial nutrients. In addition, it can be prepared into a different type of fermented and non-fermented soy foods.
Asians consume about 20—80 g daily of customary soy foods in many forms including soybean sprouts, toasted soy protein flours, soy milk, tofu and many more. Also fermented soy food products consumed include tempeh, miso, natto, soybean paste and soy sauce among other [ 9 , 10 ]. This quantity intake of soy foods is equivalent daily to 25 and mg total isoflavones [ 11 ] and between 8 and 50 g soy protein [ 12 ]. On the other hand, western people consume only about 1—3 g daily soy foods mostly as soy drinks, breakfast cereals, and soy burgers among other processed soy food forms [ 10 ].
Soybean is used as the raw material for oil milling, and the residue soybean meal can be mainly used as source of protein feedstuff for domestic animals including pig, chicken, cattle, horse, sheep, and fish feed and many prepackaged meals as well [ 1 ]. It is widely used as a filler and source of protein in animal diets, including pig, chicken, cattle, horse, sheep, and fish feed [ 13 ].
The total estimates of feed consumed for broilers, turkeys, layers and associated breeders production over the world in was about million tones [ 16 ]. Therefore, million tones of soybean meal are used annually in poultry feeds.
As a generalization, the numbers shown can be multiplied by 0. Soy-based infant formula SBIF is another soybean product that can be used for infants who are allergic to pasteurized cow milk proteins.
It is sold in powdered, ready-to-feed, and concentrated liquid forms without side effects on human growth, development, or reproduction [ 17 , 18 , 19 ]. There are several types commercially available of non fermented soy foods, including soy milk, infant formulas, tofu soybean curd , soy sauce, soybean cake, tempeh, su-jae, and many more.
However, fermented foods include soy sauce, fermented bean paste, natto, and tempeh, among others. Korean soy foods including kochujang fermented red pepper paste with soybean flour and long-term fermented soybean pastes doenjang, chungkukjang, and chungkookjang are now internationally accepted foods [ 20 ]. Furthermore, natto and miso are originally Japanese soy food types of chungkukjang and doenjang, respectively.
China also has different fermented soybean products including doubanjiang, douche sweet noodle sauce , tauchu yellow soybean paste , and dajiang. Chungkukjang is a short-term fermented soy food similar to Japanese natto, whereas doenjang, kochujang, and kanjang fermented soy sauce undergo long term fermentation as do Chinese tauchu and Japanese miso.
In general, this fermentation of soy foods changes the physical and chemical properties of soy food products including the color, flavor and bioactive compounds content. These changes differ according to different production methods such as the conditions of fermentation, the additives, and the organisms used such as bacteria or yeasts during their manufacture.
These changes differ as well as whether the soybeans are roasted as in chunjang or aged as in tauchu before being ground. In addition to physicochemical properties, the fermentation of these soybean products changes the bioactive components, such as isoflavonoids and peptides, in ways which may alter their nutritional and health effects.
Also, the nutritional value of cooked soybean depends on the pre-processing and the method of cooking such as boiling, frying, roasting, baking, and many more.
The quality and quantity of soybean components is considerably changed by physical and chemical or enzymatic processes during the producing of soy-based foods [ 21 , 22 , 23 , 24 , 25 , 26 ]. Fermentation is a great processing method for improving nutritional and functional properties of soybeans due to the increased content of many bioactive compounds. On the other hand, the conformation of soy protein glycinin is easily altered by heat steaming and salt [ 27 ].
Many large molecules in raw soybean are broken down by enzymatic hydrolysis during fermentation to small molecules, which are responsible for producing new functional properties for the final products.
In general, the chemical profiles of various minor components related to health benefits and nutritional quality of products are also affected by fermentation [ 29 ]. It is usual to heat-treat legume components to denature the high levels of trypsin inhibitors soybean [ 30 ]. The digestibility of some soy foods are as follows: steamed soybeans Many bioactive compounds are isolated from soybean and soy food products including isoflavones, peptides, flavonoids, phytic acid, soy lipids, soy phytoalexins, soyasaponins, lectins, hemagglutinin, soy toxins, and vitamins and more [ 31 ].
Flavonoids are low-molecular-weight polyphenolic compounds classified according to their chemical structure into flavonols, flavones, flavanones, isoflavones, catechins, anthocyanidins and chalcones [ 32 ]. Typical flavonoids are kaempferol, quercetin and rutin the common glycoside of quercetin , belonging to the class of flavonols. Isoflavones soy phytoestrogens is a subgroup of flavonoids.
Soy isoflavones, daidzein and genistein, are present at high concentrations as a glycoside in many soybeans and soy food products such as miso, tofu, and soy milk. Soybeans contain 0. Formononetin is another form of isoflavone found in soybeans and can be converted in the rumen in sheep and cow into a potent phytoestrogen called equol [ 34 ].
Recently, there has been increased interest in the potential health benefits of other bioactive polypeptides and proteins from soybean, including lectins soy lectins are glycoprotein and lunasin. Lunasin is a novel peptide originally isolated from soybean foods [ 35 ]. Lunasin concentration is ranged from 0. Triterpenoid saponins in the mature soybean are divided into two groups; group A soy saponins have undesirable astringent taste, and group B soy saponins have the health promoting properties [ 39 , 40 ].
Group A soy saponins are found only in soybean hypocotyls, while group B soy saponins are widely distributed in legume seeds in both hypocotyls germ and cotyledons [ 39 ]. Saponin concentrations in soybean seed are ranged from 0. Soybeans also contain isoflavones called genistein and daidzein, which are one source of phytoestrogens in the human diet. Another phytoestrogen in the human diet with estrogen activity is coumestans, which are found in soybean sprouts.
Coumestrol, an isoflavone coumarin derivative is the only coumestan in foods [ 44 , 45 ]. Soybeans and processed soy foods are among the richest foods in total phytoestrogens present primarily in the form of the isoflavones daidzein and genistein [ 46 ]. Recent research of the health effects of soy foods and soybean containing several bioactive compounds received significant attention to support the health improvements or health risks observed clinically or in vitro experiments in animal and human.
Recent studies suggested that soy food soy milk and soybean protein containing flavonoid genistein, Biochanin A, phytoestrogens isoflavones consumption is associated with lowered risks for several cancers including breast [ 11 , 47 , 48 , 49 , 50 , 51 , 52 ], prostate [ 53 , 54 ], endometrial [ 52 , 55 ], lung [ 56 ], colon [ 57 ], liver [ 58 ], and bladder [ 59 ] cancers.
Other nonhormonal mechanisms by which isoflavones are believed to increase their anticarcinogenic effects are via their anti-oxidant, anti-proliferative, anti-angiogenic and anti-inflammatory properties [ 62 ]. On the other hand, soy proteins and peptides showed potential results in preventing the different stages of cancer including initiation, promotion, and progression [ 63 ]. They noted that Kunitz trypsin inhibitor KTI , a protease inhibitor originally isolated from soybean, inhibited carcinogenesis due to its ability to suppress invasion and metastasis of cancer cells.
Also, [ 64 ] found that soybean lectins and lunasin were able to possess cancer chemopreventive activity in vitro , in vivo in human. Cell culture experiments have demonstrated that a novel soybean seed peptide lunasin prevented mammalian cells transformation induced by chemical carcinogens without affecting morphology and proliferation of normal cells [ 65 ].
Lunasin purified from defatted soybean flour showed potent activity against human metastatic colon cancer cells. Lunasin caused cytotoxicity in four different human colon cancer cell lines [ 66 ]. It has been also demonstrated that lunasin causes a dose-dependent inhibition of the growth of estrogen independent for human breast cancer [ 67 ].
Soy food and soybean protein containing isoflavones consumption lowered hypercholesterolemia [ 68 , 69 , 70 , 71 ]. Many studies reported that soybean protein consumption lowered incidence of cardiovascular diseases [ 68 ].
The authors explain that soy is likely to be safe. However, consuming excessive amounts may create health risks in some people, such as those with undiagnosed hypothyroidism. There are many concerns around the health impacts and environmental safety of genetically modified crops.
In one review, researchers suggest that eating GMOs could lead to illnesses that are resistant to antibiotics. Its authors also questioned the long term safety of GMOs, as they are a relatively recent development. Also, the amount of potentially beneficial isoflavones may be lower in genetically modified soybeans. The transfer of allergens and the formation of new allergens are additional risks of GMOs. Moderate amounts of whole soy foods included as part of a varied and healthful diet may offer health benefits.
Soy isoflavone supplements in particular can also help reduce the risk of hormone associated cancers and osteoporosis in women, as well as type 2 diabetes in both men and women. More research is necessary on both organic and genetically modified soy to assess their overall benefits and risks. In this Honest Nutrition feature, we explore the practice of "clean eating," and why this concept has been a controversial one for researchers. A recent study found several phthalates and other plasticizers in food items from leading fast-food chains, highlighting the need for more regulation.
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