Most of the health subject on ‘ proteins’. There are lots of literatures or researches published by institutes or doctors on Soy benefits for health. So we have gathered all information around a world. There are lots of myths, dos and don’ts associated with Soybean benefits. Let’s first see where Soy/soybean is originated.
Invention: Soybeans originally began in Southeast Asia and were first farm around 1100 BC by Chinese farmers. By the first century AD, soybeans used to grow in Japan and many other countries. Around 1765, British colony of Georgia planted soybean seed from China.
Soy Contains: Per 100 grams of soybeans (cooked/heated) contains:
Calories – 170-173, Fibre – 6 to 8 grams, Carbohydrates – 9.0- 9.9 grams, Protein – 15.5-16.5 grams and Fat – 9 grams.
Soya Products: Some of the most common products produced with soybeans are tofu, soy milk, soy sauce, tempeh, TVP (textured vegetable protein), and soy flour. Roughly 85 percent of soybean is used to make vegetable oils.
Soy benefits for health :- how Soybean helps your body?
It improves heart health. Specifically to the people suffering from high LDL cholesterol are prone to experiencing conditions like coronary heart disease and atherosclerosis Soybeans are a good source of healthy unsaturated fats (with 2 grams MUFA and 5.06 grams PUFA) that can help to lower cholesterol in the body.
It helps to manage diabetes, relieve sleep disorders and improve blood circulations (Journal of the American Dietetic Association). It is maintaining healthy digestion due to fibre. Soybean is rich in folic acid and vitamin B complex that is very essential for pregnant women.
It helps to keep bones stronger due to its mineral and vitamin content like zinc, selenium, copper, magnesium, and calcium.
Per Purdue University, the antioxidants found in soybean can help kill numerous cancer cells and remove free radicals from the body.
According to a study published in the journal Molecules, it is found that soy isoflavones present in these chunks discourage fat build up around the organs, thus making it a great weight-loss aid as well. There is no weight gain as per the researches and so healthy weight management.
Other Usage of Soybeans:
There are more benefits of Soybean products or soy products as an alternative. It is a food for human and feed for animal. It can be used to produce Soy Biodiesel by a simple process called transesterification. This process removes the glycerine from the oil, leaving soy biodiesel. Soy biodiesel being natural helps to reduce particulate emissions, and it is non-toxic, renewable and environmentally friendly.
Product with soy as an ingredient replaces other products traditionally made from wood, such as furniture, flooring, and countertops. It also is being used to manufacture soy- based wood adhesive. Soy is the best ingredients for many industrial lubricants, solvents, cleaners, soy ink which is non toxic and paints and soybean oil based make candles that burn longer but with less smoke and soot. Soy crayons are safer for children.
Side effects and alleviation:
Raw soybean aren’t safe to eat because of some of the components found in raw soybeans can cause short term digestive problems and possible long-term health issues. Most adverse effect is due its estrogen-like compounds called isoflavones, according to some studies.
So the only cooking or fermentation neutralizes some of the negative side effects raw soybeans could have on your health. Soybean oil is low in saturated fat and high in unsaturated fats. Its high smoke point (256 °C) and inexpensive price make it ideal for deep-frying.
Consumption of Soy to get Soy benefits for Health:
As per one of the study claims that it’s fine to eat moderate amounts of soy foods as part of a balanced diet. One to 3 servings of soy a day (a serving is about a half cup) is similar.
Some study advices for a reasonable intake goal for adults is 15 g soy protein and about 50 mg total isoflavones per day.
According to the United States Food and Drug Administration also found adults who include at least 25g soy protein (about four servings of soy) daily in a diet low in saturated fat and cholesterol can reduce LDL cholesterol by about 3–4%.
Soybean oil comparison with Olive Oil:
While both soybean oil and olive oil are low in saturated fat, soybean is rich in polyunsaturated fat, with a total composition of 61%, as opposed to 9% present in olive oil. Thus soybean oil is better for overall heart health.
So nevertheless, use soy proteins in daily diets because high in fibre.high in protein.low in saturated fat.cholesterol free.lactose free, a good source of omega-3 fatty acids,a source of antioxidants and high in phytoestrogens.