Soybeans are the most common type of legumes that people include in their plant-based diet. Alongside soybeans, soy products such as tofu, soy sauce, tempeh, and soybean oil, etc. are becoming very popular among westerners. Soy milk, one of the most popular plant-based milk is available in almost every supermarket in the United States. Soybeans have been an inevitable component of several dishes based on Asian cuisine for thousands of years.
There are several antioxidants and phytonutrients present in soybeans that can provide a wide range of health benefits. Soybeans are regarded as the best fount of plant-based protein. 100 grams of boiled soybeans contain 16.6 grams of protein, 9.9 grams of carbs, 6 grams of fiber, 9 grams of fat, and 173 calories.
All these nutrients are very helpful in improving your health and preventing many chronic health disorders. That is why dieticians and health experts often recommend soy products to be included in your diet. The paragraphs that follow, discuss a few of the significant health benefits that can be derived by consuming soybeans.
Reduce The Risk Of Cancer
It is well known that cancer is one of the leading causes of death around the world. Gazillions residing in the United States alone get diagnosed with different forms of cancer yearly. Several scientific studies revealed that healthy diets can help in shrinking the risk of developing cancer. A recent clinical study revealed that plant-based food such as soy products can reduce the risk of breast cancer in women.
Another study conducted in men showed that eating soybeans and various soy products can reduce prostate cancer risk. According to the scientists, the compounds such as lunasin and isoflavones present in soybeans are responsible for the cancer-preventive properties of soy products. If you include enough soybeans in your diet, it will help reduce the risk of developing breast cancer later in your life.
Reduce Cholesterol Levels
Several studies show that adding soy foods to your diet will help in lowering the LDL cholesterol levels in your body and raises the HDL cholesterol levels. A recent study revealed that a 3% reduction in the LDL cholesterol levels can be observed with daily consumption of 25 mg of soy protein. However, some studies showed an even higher reduction in LDL cholesterol levels due to the consumption of soy protein.
A more recent study is showing that a diet rich in soy products can reduce the levels of LDL cholesterol in your body by 2-3%. The soy-rich diet will also increase the HDL cholesterol levels by 3% and improve your health. It is also observed that a soy-rich diet can also reduce the triglyceride levels in your body by 4%. The health experts are now recommending soy products like tempeh, tofu, and edamame, etc., for people suffering from high cholesterol levels.
Improve Your Heart Health
Most dieticians and health experts may recommend you to add more legumes, including soybeans, to your diet. This is mainly because soybeans can help in reducing the risk of developing heart disease and improve your heart health. The isoflavones present in soybeans can help in reducing inflammation in your blood vessels and increase their elasticity.
A recent study revealed that eating enough soy products on a daily basis can help in reducing the risk of stroke by 20% and heart disease by 16%. You may need to include more soy products in your diet because it will also reduce the risk of dying from heart disease by 15%.
Alleviate Menopause Symptoms
Menopause is often associated with very unpleasant symptoms like mood swings, sweating, and hot flashes, etc. All these symptoms occur due to the reduction in the levels of estrogen in one’s body. It is observed that, when compared with western women, the Japanese women experience only a few of the symptoms related to menopause. Studies have revealed that this is because of their dietary habits. Most of the Japanese diets are rich in soy products that can alleviate menopause symptoms.
The soybeans contain a compound called isoflavones, which is responsible for alleviating the symptoms of menopause. In some women, the consumption of soy products will only be effective if they possess a certain type of gut bacteria that can convert isoflavones to equol. This compound will help in providing many other health benefits.
Reduce Blood Sugar Levels
The isoflavones present in soybeans can provide a lot of health benefits. Some studies also revealed that this compound can reduce insulin levels in menopausal women. Today, many health experts recommend adding soy products to their diet because it can manage type 2 diabetes by lowering insulin resistance, which is responsible for increasing the blood sugar levels.
Eating soy products is also beneficial for people with metabolic syndrome. This condition can escalate the risk of developing type 2 diabetes, heart diseases, and stroke. However, many of the studies have failed to find a strong connection between blood sugar levels and soybean consumption.