Soy: Varieties, Advantages, and Nutritional Facts

Soybeans are widely recognized as a nourishing legume, originating from Asia. Containing substantial plant-based protein, they are versatile and can be consumed in various ways. Individuals following vegetarian or vegan diets often rely on soy as a substitute for meat or dairy products.

The healthful benefits of soybeans are numerous, and their nutritional uses are vast. They can be consumed directly, utilized in alternative milk beverages, or taken as supplements. However, there is ongoing debate concerning the advantages and disadvantages of consuming soy due to genetic modifications employed by some producers.

Beyond nutrition, soybeans hold a variety of other advantages. Manufacturers may extract oil from the soybeans to create environmentally friendly fuel and various industrial products such as candles, crayons, and engine lubricants.

This article delves into the potential health benefits and risks of soy, along with the best forms to consume.

Varieties of soy

Soybeans are recognized as a high-protein plant food, belonging to the legume family. Individuals can prepare and consume soy in numerous ways, providing alternatives to meat or dairy products.

Soybeans come in various colors, including:

Young green soybeans, known as edamame
Yellow soybeans, frequently used in producing soy milk, tofu, tempeh, and tamari, as well as in the production of soy flour for baking
Black soybeans, a staple in Asian culinary traditions, which are either simmered or fermented for use in traditional dishes

Applications of soybeans

Soybeans also yield soy oil, which can be utilized in culinary applications, biodiesel production, and various industrial sectors. Following the extraction of oil from soybeans, the remaining materials can be processed into soyfoods like tofu and soy milk, animal and pet feed, and plant-based alternatives.

Manufacturers produce and isolate genistein, a phytoestrogen with a similar structure to estrogen, from soy.

Unprocessed organic soy, such as cooked soybeans, edamame, soy milk, tofu, tempeh, and soy nuts, offers the most health benefits.

Nutritional aspects of soy

Soy is a complete protein as it contains all nine essential amino acids, making it a crucial source of protein for numerous individuals, particularly vegans and vegetarians.

The nutritional content of soy products can vary depending on processing methods and added ingredients. According to the United States Department of Agriculture (USDA), 100 grams (g) of raw mature soybeans:

Contain 446 kilocalories
Provide 36.5 g of protein
Offer 19.9 g of fat
Consist of 30.2 g of carbohydrate
Contain 9.3 g of fiber

Soybeans are usually low in saturated fat and high in protein, iron, and folate, offering various minerals and vitamins such as:

Calcium
Iron
Magnesium
Phosphorus
Potassium
Thiamin

Soy benefits

Some research indicates that incorporating soy into the diet may offer potential advantages.

Reducing cholesterol levels

Some evidence suggests that consuming soy may aid in lowering cholesterol levels, particularly LDL cholesterol. For instance, a study indicates that fermented soy products might help decrease total and LDL cholesterol levels.

Supporting heart health

Other research suggests that the components in soy may help lower the risk of cardiovascular disease. For example, a study highlights how the isoflavones found in soy might contribute to reducing coronary heart disease risk.

Lowering breast cancer risk

A 2022 meta-analysis indicates that pre- and post-menopausal females who consume high amounts of soy isoflavones may have a lower risk of breast cancer. Similarly, another study found that Asian females who consumed soy isoflavones had a decreased breast cancer risk.

Reducing the risk of type 2 diabetes

The same meta-analysis also suggests that soy isoflavones may reduce the risk of diabetes and contribute to lowering the risk of cardiovascular disease. A 2020 article also indicates that soy may aid in lowering the risk of developing type 2 diabetes due to its impact on blood sugar management.

Lowering the risk of osteoporosis

Soy isoflavones might help reduce the risk of osteoporosis in postmenopausal females, who are at risk of bone loss and fragility. Some studies have shown that soy isoflavones can be as effective as hormone replacement therapy (HRT) for increasing bone density.

Soy concerns

Although health experts generally consider soy safe for consumption, some individuals may have allergic reactions to it.

Soy intolerance and allergy

Sensitivities to soy are not uncommon, although severe soy allergies are relatively rare. Soy intolerance can result in digestive discomfort, such as bloating or stomach pain, after consuming soy products. Severe soy allergies can cause a range of symptoms, including anaphylaxis.

Conclusion

Soy is a high-protein plant food, widely recognized for its health benefits. With numerous applications beyond nutrition, soybeans are a versatile and valuable resource. Individuals can enjoy the advantages of soy by integrating it into their diets as a substitute for meat or dairy products. Properly processed organic soy can offer a range of health benefits, making it an essential component of a balanced and nutritious diet.

Soy is quite prevalent as a common allergen in food. When an individual with a soy sensitivity comes into contact with soy, it provokes their immune system, inducing symptoms that can range from mild to extremely severe. So, for those with a soy sensitivity, it's recommended to steer clear of products containing soy.

Thyroid function

Previously, there were concerns about soy influencing thyroid function. However, a study suggests that soy is unlikely to significantly impact thyroid hormones.

It's important to note though, that soy can potentially hinder levothyroxine absorption. This is a medication commonly used to treat hypothyroidism.

Genetically Modified Organisms

Organisms engineered through genetic engineering techniques altering their DNA to create new varieties are known as GMOs. Concerns regarding GMOs' health impacts and environmental safety are widespread, especially regarding genetically modified crops.

In the US, the majority of GMO soy is grown for animal food, soybean oil, and processed food ingredients. A study suggests that GMO soy products are safe for consumption and unlikely to negatively impact the environment. Furthermore, the study indicates that GMO soybeans yield healthier oils and pose no greater risk than non-GMO food sources.

If a person wants to avoid GMOs, they can opt for 100% organic soy products or those labeled as non-GMO.

Frequently asked questions

Some frequently asked questions about soy include:

What are the effects of soy on your body?

Soy provides numerous nutrients and plant compounds, potentially offering heart health, bone health, and cancer risk reduction benefits. However, heavily processed soy with a high GMO content might trigger certain health concerns, such as potential estrogen-like effects and potential long-term impact on growth, digestion, sexual maturation, and thyroid health.

At present, there's limited research supportive of these claims, calling for more research.

Why should soy be avoided in diets?

People may wish to avoid soy if they have a soy sensitivity, given soy's prevalence as a common food allergen.

Is soy a nut or bean?

Soy is actually a bean, belonging to the legume family. Other legume family members include kidney beans, black beans, chickpeas, lentils, and peanuts.

Does soy impact estrogen levels?

Soy contains isoflavones, which behave like plant estrogens and can bind to estrogen receptors in the human body, promoting either weak estrogenic or anti-estrogenic activity. However, no conclusive evidence suggests a relationship between soy consumption and hormonal changes in the body.

Summary

Soy is a nutrient-rich source of plant protein, offering numerous types of soy products for consumption in various ways. Consuming soy foods as part of a balanced and healthy diet may offer potential health benefits, such as reducing the risk of metabolic conditions.

However, some individuals may need to avoid soy products, such as those with an allergy or those with hypothyroidism. Additional research is required to fully understand soy's overall benefits and risks.

Some individuals who follow vegetarian or vegan diets use soy as a substitute for meat or dairy products due to its high-protein content, originating from soybeans.
To extract oil from soybeans, manufacturers often utilize them in the production of various industrial products, such as candles and engine lubricants, in addition to creating environmentally friendly fuel.
Genetic modifications employed by some producers have sparked ongoing debate regarding the advantages and disadvantages of consuming soy due to potential concerns about its genetic composition.
Unprocessed organic soy, including cooked soybeans, edamame, soy milk, tofu, tempeh, and soy nuts, offers the most health benefits compared to processed soy products.
Soy intolerance and allergies can result in digestive discomfort or severe symptoms like anaphylaxis for some individuals, making it crucial to avoid soy products for those with sensitivities.