Because they are high in protein, low in saturated fat, and free of cholesterol, whole soy foods have many nutritional advantages because they are also loaded with vitamins and minerals!
Whole soy foods can help you in maintaining a healthy weight and building more lean muscle mass because they are excellent sources of lean protein. Soy is a complete protein, which means that it contains the proper proportions of amino acids for our bodies to employ to their fullest potential. Additionally, because soy is a plant, it naturally contains little saturated fat and no cholesterol. According to some research, consuming soy products may enhance heart health in general, lower cholesterol levels, and maintain blood sugar levels, all of which are particularly advantageous for those with type 2 diabetes.
There is some indication that women's bone density may rise after menopause thanks to the plant estrogens called isoflavones present in soy diets, which may help prevent osteoporosis. But before a verdict can be reached, more investigation is necessary.
Soy meals contain folate, vitamins B6 and B12, which may help lower your risk of cardiovascular disease and decrease the loss of memory that comes with getting older. These vitamins support the health of your hair follicles, scalp, and growing hair. Folate, for an instance, helps produce serotonin, which means it might prevent sadness and lift your mood. Dopamine is a mood neurotransmitter that can help with PMS symptoms, and vitamin B6 also aids in its production.
Calcium, magnesium, and potassium are minerals found in soy products that together reduce blood pressure. Magnesium helps the body digest carbs, so assisting in blood-sugar balance in people with type 2 diabetes or at risk for the disease. Calcium also helps maintain healthy bones and teeth and may help battle PMS symptoms. Magnesium may also lessen the likelihood of getting migraines.
Alpha-linolenic acid (ALA), a particular form of omega-3 fatty acid, is present in high concentrations in some soy foods, including edamame (whole green soybeans), which helps to reduce inflammation and may lower the risk of cardiovascular disease.
Some sufferers with irritable bowel syndrome (IBS) are particularly sensitive to soy meals and feel unwell after consuming them. It makes sense to minimize them in your diet if you have IBS and find that they are an issue for you.
Soy appears to help protect against breast cancer in women. Your likelihood of developing breast cancer could be reduced by up to 50% as a result. Even those women who started eating more soy as adults had a lower risk of developing breast cancer. Isoflavone, a phytonutrient found in soy, is thought by scientists to have the potential to reduce cancerous tumor size.
Products made from soy have a variety of health advantages. Consuming whole soy products may lower your risk of developing breast cancer as well as other cancers, fibroids, and even inflammation. Soy is beneficial for heart health, menopausal symptoms, and bone health. The advantages of soy, however, seem to be associated with foods made from whole soy. As part of a balanced plant-based diet, place an emphasis on tofu, tempeh, edamame, soy milk, and miso.
PDO I Kimberly Tanador, RND
References:
Foods that Lower Cholesterol
https://joybauer.com/photo-gallery/best-foods-for-high-cholesterol/beans-and-lentils/
Health Benefits of Soy
https://www.webmd.com/diet/ss/slideshow-soy-health-benefits
Soy and Health
https://www.pcrm.org/good-nutrition/nutrition-information/soy-and-health
Food Cures
https://joybauer.com/type-2-diabetes/
