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Health Benefits of Soy

There is no denying that soy is a nutrition powerhouse. But what has researchers intrigued these days is not soy’s nutrient density as much as its phytoestrogen profile, particularly its isoflavones and their potential impact on women’s midlife health. The two primary isoflavones in soy are genistein and daidzein.

Heart Health.

Research demonstrates that soy protein decreases LDL cholesterol, soy’s most well-documented effect, and tends to increase HDL cholesterol. Soy isoflavones also have antioxidant properties that protect LDL cholesterol from oxidation. The soy isoflavone genistein also may increase the flexibility of blood vessels.

Bone Health.

The role of soy in reducing osteoporosis risk comprises a relatively new and promising area of research. A primary motivator for studying the impact of soy on bone health is that soy isoflavones are similar to synthetic estrogens like tamoxifen and ipriflavone, which have been shown to be effective in preventing or reducing bone loss.

Menopausal Health.

The role of soy in reducing peri- and postmenopausal symptoms is one of the newest areas of research related to soy and health. Epidemiological data indicates that Asian women report lower levels of hot flashes and night sweats compared to Western women. One recent study showed that 60 g of soy protein isolate added to the daily diet substantially reduced the frequency of hot flashes in some postmenopausal women. Although phytoestrogens pills are available, no one really knows how beneficial they are, nor is it certain if such pills are safe. Many foods containing phytoestrogens, however, have been consumed safely for centuries. A soy beverage for breakfast. Soy milk in coffee. A handful of roasted soy nuts as a snack. A couple tablespoons of soy protein in a glass of juice. These options offer somewhere between 10 g to 30 g of soy protein and 20 mg to 60 mg of isoflavones.

A lot of soy protein contained in soybean and soy milk is very important for the body. Besides protein, soybean is also a source of calcium, iron, omega 3 fatty acids, vitamin-B, fiber, phytic acid and magnesium. Thus soybean can maintain healthy bones, prevent of cancer, reduce high cholesterol, and alleviate problems associated with menopause. Risk of heart disease and cholesterol can be reduced by consuming 25 grams of soy protein every day.

If your diet with eating lots of animal protein, the calcium on your bones will be quickly reduced so it can become causing of osteoporosis. But instead of soybean protein can increase the calcium into bone thus making bones stronger and inhibit the osteoporosis. The symptoms associated with menopause can be reduced by consuming Soybean and Soybean milk, because the content of estrogen and is flavones on Soybean can inhibit the symptoms of menopause.

Hot flashes and night sweats are an example of the symptoms of menopause. For women it is good to eat soy in the diet, because the protein on Soybean may help to prevent osteoporosis and heart disease are more common in menopausal women. Enormous benefits derived from Soybean and Soybean milk. Thus it is good for consumed. In addition with Soybean milk, Soybean can also though become variety of cuisine for example: soy sauce, tofu, soy cheese, soy snacks, soy ice cream etc., but soy properties suffer a considerable loss of nutrients in case of some processed products.

Soy Protein

Soybean protein is a “complete protein” since it provides all of the essential amino acids for human nutrition. Soybean protein is essentially identical to that of other legume pulses (that is to say, legume proteins in general consist of 7S and 11S storage proteins), and is one of the least expensive sources of dietary protein. For this reason, soy is important to many vegetarians and vegans. Of any studied legume, whole soybeans have the highest levels of phytic acid, an organic acid and mineral chelator present in many plant tissues, especially bran and seeds, which binds to certain ingested minerals: calcium, magnesium, iron, and especially zinc — in the intestinal tract, and reduces the amount the body assimilates.

For people with a particularly low intake of essential minerals, especially young children and those in developing countries, this effect can be undesirable. However, dietary mineral chelators help prevent over-mineralization of joints, blood vessels, and other parts of the body, which is most common in older persons. The digestibility of some soyfoods are as follows: steamed soybeans 65.3%, tofu 92.7%, soy milk 92.6%, soy protein isolate 93–97%. Some studies on rats have indicated that the biological value of soy protein isolates is comparable to animal proteins such as casein if enriched with the sulfur-containing amino acid methionine.

Soy Fiber

Soybeans, especially the outer hull, are an excellent source of dietary fiber (6 grams fiber per 1 cup cooked soybeans). During processing, the soybean hull is typically removed. This extracted hull can be further process to create a fiber additive for breads, cereals and snacks. Soybeans contain both soluble and insoluble fiber. Soluble fiber may help lower serum cholesterol and control blood sugar. Insoluble fiber increases stool bulk, may prevent colon cancer, and can help relieve symptoms of several digestive disorders. If you’re not yet convinced: The FDA also granted this health claim for soy — “25 grams of soy protein a day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.” One serving, (1 cup or 240 mL) of soy milk, for instance, contains 6 or 7 grams of soy protein.

Soybean Foods

For centuries, soybean have been mainstays of healthy diets throughout Asia and the East. today, Asian whole soybean foods are slowly gaining acceptance in the West as a unique source of nutrition that can help reduce saturated fat in the diet.
Tofu (soybean curd) is a bland, cheese-like cake formed from soymilk by adding a coagulant (typically calcium sulfate) to the milk to form curds that are shaped and pressed into cakes. Depending on the coagulant used, tofu is rich in minerals and is an excellent source of high-quality protein, polyunsaturated fats (including linoleic and linolenic acids) & B vitamins. Versatile and nutritious, tofu can be used in soups, salads, pastries, sandwiches, and spreads. It can also be used as an alternative to yogurt or soft cheese.

Miso is a thick, high-protein paste made from soybeans, salt and a fermenting agent (usually an Aspergillus oryzae mold culture), that is similar in taste and color to soy sauce. Sometimes a grain, such as rice and barley, is fermented with the soybeans for additional flavor. Miso is popular as a soup and breakfast drink in Japan.

Natto is made of fermented, cooked whole soybeans, and offers nutritional values similar to those found in miso. It has a sticky, viscous coating and is strong-smelling, with a cheesy texture. It is used as a spread or in soups. Tempeh is made of whole, cooked soybeans infused with a culture to form a dense, chewy cake. It is a good source of fiber protein, polyunsaturated fats and lecithin, as well as useful amounts of calcium, iron, magnesium, potassium, and some B vitamins.

Soy sauce is the most widely recognized soybean food. Soy sauce is fermented for about 18 months as a mixture of whole soybeans, wheat flour, and fermenting agents, such as yeast. The resulting liquid is extracted and processed. Soy sauce adds sodium and flavor to foods.

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