Soybean (Glycinemax) is a legume species native to east Asia. It constitutes an important part of the diet of people in this region. Today it mostly grows in Asia, South and North America.
It is eaten in its natural form in Asia, while heavily processed soy products are much more common in Western countries. Various soy products are available, such as soy flour, soy protein, tofu, soy milk, soy sauce, and soybean oil.
It contains antioxidants and phytonutrients that provide a variety of benefits. It is a good source of unsaturated fatty acids, vitamins B and E, fiber, iron, calcium, zinc and other bioactive compounds such as isoflavones.
Nutrient profile, soybeanmakes it useful for human health. Some studies indicate that it is also beneficial for skin health. Interestingly, both fermented and unfermented soybean It has important features.
However, there are concerns that it may have some negative effects. In the article “soybean benefits, harms and nutritional value " telling information about soybeans It will be given.
What is Soybean?
It is a type of legume native to Asia. B.C. There is evidence that it was cultivated in the period up to 9000 BC.
It is now widely consumed not only as a plant-based protein source but also as an ingredient in many processed foods.
Nutritional Value of Soybeans
It consists mainly of protein but also contains a good amount of carbohydrates and fat. 100 grams of boiled soybean nutritional content is as follows:
Calories: 173
Water: 63%
Protein: 16.6 grams
Carbs: 9,9 grams
Sugar: 3 grams
Fiber: 6 grams
Fat: 9 grams
Saturated: 1.3 grams
Monounsaturated: 1.98 grams
Polyunsaturated: 5.06 grams
Omega 3: 0.6 grams
Omega 6: 4,47 g
Soybean Protein Value
This vegetable is among the best sources of plant-based protein. Soybean protein ratio it is 36-56% of its dry weight. One bowl (172 grams) boiled soybeansprovides about 29 grams of protein.
Soy protein has good nutritional value, but its quality is not as high as animal protein. The main protein types here are glycine and conglycine, which make up about 80% of the total protein content. These proteins can cause allergic reactions in some people.
Soybean Oil Value
SoybeanIt is classified as oilseed and this plant is used in oil making. The fat content is about 18% of the dry weight, which are mostly polyunsaturated and monounsaturated fatty acids, containing small amounts of saturated fat. The predominant type of oil, accounting for about 50% of the total oil content linoleic acidTruck.
Soybean Carbohydrate Value
Because it is low in carbohydrates, its glycemic index (GI) is also low, which means it won't change blood sugar levels too much after eating. So it is a suitable food for diabetics.
Soybean Fiber
It contains both soluble and insoluble fiber. Insoluble fibers are alpha-galactocytes that can cause bloating and diarrhea in sensitive individuals.
Alpha-galactocytes belong to a class of fiber called FODMAPs that may aggravate the symptoms of irritable bowel syndrome (IBS).
Although it causes unwanted side effects in some people, soybeanThe soluble fibers in it are generally considered healthy.
They are fermented by bacteria in the colon, boosting gut health and may reduce the risk of colon cancer. short chain fatty acids(SCFAs).
Vitamins and Minerals Found in Soybeans
This beneficial vegetable is a good source of various vitamins and minerals:
Molybdenum
An essential trace element mainly found in seeds, grains and legumes molybdenum rich in terms.
Vitamin K1
It is the form of vitamin K found in legumes. It plays an important role in blood clotting.
Also known as vitamin B9 folat It has various functions in our body and is particularly important during pregnancy.
Virgin
Copper is an essential mineral for our body. Deficiency can have negative effects on heart health.
Manganese
A trace element found in most foods and drinking water. Manganesedue to its high phytic acid content soybeanIt is poorly absorbed from the inside.
Phosphorus
Soybeana good mineral, which is an important phosphorus is the source.
thiamine
Also known as vitamin B1, thiamine plays an important role in many body functions.
Other Plant Compounds Found in Soybeans
Soybean rich in various bioactive plant compounds:
Isoflavones
Isoflavones, a family of antioxidant polyphenols, have a variety of health effects. Soybean Contains more isoflavones than other common foods.
Isoflavones are phyto-nutrients similar to the female sex hormone estrogen, and they belong to the family of substances called phytoestrogens (plant estrogens). SoybeanThe main isoflavone types in it are genistein (50%), daidzein (40%) and glycitin (10%).
Phytic acid
Found in all plant seeds phytic acid (phytate)affects the absorption of minerals such as zinc and iron. Levels of this acid can be reduced by cooking, sprouting or fermenting the beans.
Saponins
Saponins, one of the main classes of plant compounds, have been found to lower cholesterol in animals.
What Are the Benefits of Soybeans?
Reduces cancer risk
Cancer is one of the leading causes of death in the world today. Eating soybeansis linked to increased breast tissue in women, hypothetically increasing the risk of breast cancer.
However, most observational studies show that consumption of soy products can reduce the risk of breast cancer.
Studies also show that it has a protective effect against prostate cancer in men. Isoflavones and lunacin compounds are responsible for anti-cancer effects.
Alleviation of menopausal symptoms
Menopauseis the period in a woman's life when her menstrual cycle stops. Usually, there is a decrease in estrogen levels; It causes unpleasant symptoms such as sweating, hot flashes, and mood swings.
Asian women - especially Japanese women - are less likely to experience menopausal symptoms than women in other parts of the world. Experts attribute this to the high consumption of soy products in Asia.
Studies soybeanIt shows that isoflavones, a family of phytoestrogens, can alleviate these symptoms.
Protects bone health
Osteoporosis causes a decrease in bone density and an increased risk of fractures, especially in older women. Consumption of soy products reduces the risk of osteoporosis in women who have gone through menopause. These beneficial effects are due to isoflavones.
May control weight gain and cholesterol levels
Several animal and human studies have proven that soy protein consumption reduces body weight and fat mass. SoybeanHelps by lowering plasma cholesterol and triglyceride levels.
In one rat study, obese / fatty rats were fed soy protein or casein isolates along with other ingredients for three weeks.
It was observed that rats fed soy protein had lower body weight than casein. Plasma and liver triglyceride levels have also been reported to be low.
Human studies and metadata, soybean It clearly demonstrates the positive effect of supplementation on body weight. Isoflavones are thought to be the active ingredients behind this effect.
Eating soybeans It can control body weight in both obese individuals and those with normal body weight (BMI <30).
May help manage diabetes
Your diet soybean Supplementing with it can help improve blood sugar control in patients with type 2 diabetes.
Complex carbohydrates, protein, dietary fiber, and minerals can contribute to this effect. Phytoestrogens and soy peptides can also help with this. This lowers the glycemic value of legumes and benefits individuals with diabetes.
SoybeanPhytochemicals in it are powerful antioxidants. Consuming them can protect people with diabetes from oxidative damage that can worsen diabetes.
Can promote heart health
SoybeanIt is also associated with cardiovascular benefits thanks to its isoflavones.
Soybean Its isoflavones lower the bad cholesterol (LDL) levels in the blood so that it is not activated by free radicals to form atherosclerotic plaques. If these plaques form, it causes inflammation of the blood vessels, triggering atherosclerosis.
Animal and human studies state that the presence of soy in the diet can improve cardiovascular health. Soybeans can help fight inflammation, which is one of the main causes of heart disease.
This is supported by an increase in sodium excretion through the urine. These phytoestrogens act on estrogen receptors and inhibit the key enzyme system that causes hypertension.
It can treat sleep disorders and depression
In one Japanese study, higher isoflavone intake was linked to better sleep time and quality. Rich sources of isoflavones soybean may be useful in this regard.
Estrogen is one of the hormones that affect the brain and play a role in sleep regulation. Many hormone replacement therapy studies have shown that estrogen insomniaProves its ability to alleviate restlessness and depression.
Soybean benefits for skin
Soybeanhas many benefits for the skin. It is a good moisturizer, prevents signs of aging such as wrinkles and fine lines. Contains Vitamin E It provides the formation of new ones instead of dead skin cells. It also strengthens the nails.
SoybeanIt shows anti-inflammatory, collagen-stimulating, antioxidant, skin-lightening and UV protection effects.
They contain bioactive ingredients such as tannins, isoflavonoids, trypsin inhibitors and proanthocyanidins. It is reported that extracts rich in these ingredients are useful in cosmetology and dermatology.
Soybean Trypsin inhibitors (a specific protein in soybeans) have been found to have depigmentation properties. They can reduce pigment accumulation in studies. SoybeanAnthocyanins in it also inhibit melanin production.
In rat studies soybean extractsReduced wrinkles and inflammation caused by UV rays. It also increases collagen and skin elasticity.
Daidzein from soy isoflavones, these rats atopic dermatitisIt has inhibited the cellular mechanisms that lead to e.
Numerous studies, soybeanIt strongly supports the anticancer properties of. Oral and topical administration of genistein has shown that UV-induced skin cancer and aging are significantly inhibited in mouse models.
Soybean benefits for hair
Some research, soybeanIt suggests that beverages made from pomegranate can help treat baldness.
According to reports, frequent soybean Drinking intake has been found to protect against moderate to severe androgenic alopecia (a common form of baldness).
Soybean their drinks are rich in isoflavones. Several reports state that isoflavones may protect against baldness.
What Are the Harms of Soybeans?
Soybean Although rich in nutrients such as calcium, iron, zinc and amino acids, it can cause some side effects.
When consumed in excess, it can interfere with thyroid regulating drugs and cause testosterone imbalance, allergies, and cancer proliferation.
Also, long-term use of large quantities of soy products can be unsafe.
Soybean The biggest problem with it is its isoflavone content. Soybeanis a reservoir of phytoestrogens (isoflavones) that are structurally and functionally similar to the estrogen hormone in the body. Isoflavones are a class of phytoestrogens (also called soy proteins) found in soy and soy products.
Soy phytoestrogens have been used to compensate for the estrogen hormone deficiency. Soy protein is part of estrogen replacement therapy given to women going through menopause.
Some epidemiological studies suggest that dietary intake of phytoestrogens may reduce the frequency of postmenopausal cardiovascular disease, osteoporosis, and hot flashes, among other symptoms. In addition, conflicting data have been reported regarding the potential of phytoestrogens to prevent breast and prostate cancers.
However, the benefits of soy are not clear. In fact, some other studies state that soy protein may cause potential harm. Request Side effects of soybeans...
May interfere with thyroid regulation
Soy foods can increase the risk of developing hypothyroidism in people with impaired thyroid function. Such individuals can develop goiter and autoimmune thyroid disease. This risk is further increased when an individual's iodine intake is low.
Soy isoflavones have been found to inhibit the activity of an enzyme called thyroid peroxidase. This enzyme is necessary for the synthesis of thyroid hormone. Therefore, you may be at risk of hypothyroidism when you eat too much soy protein.
Soy products also inhibit the absorption of levothyroxine (L-thyroxine), a drug used to treat thyroid hormone deficiency. You may be advised not to consume soy protein if you have a thyroid imbalance, as soy proteins seem to alter the availability of medications.
However, high intake of soy isoflavones alone does not increase the risk of hypothyroidism unless combined with inadequate dietary iodine consumption.
Therefore, the effect of soy protein on the thyroid gland is controversial. More research needs to be done on this subject.
May cause testosterone imbalance
A study was conducted on 56 male subjects consuming 12g of soy protein isolate daily for four weeks. As a result, serum testosterone levels dropped by 19%. Although the data are inconsistent, soy protein has been found to lower serum testosterone levels in healthy men.
Soy protein is also said to have negative effects on male reproductive function. However, there is no special study on this subject.
In fact, some animal studies state that soy isoflavones do not have any feminizing effects on males.
Most of the observations are based on laboratory and animal studies. Therefore, the relationship between soy isoflavones and testosterone is uncertain.
Soy products can cause allergies or hypersensitivity in children and adults. Usually soy allergystarts in infancy, with a reaction to soy products that can cause allergies or hypersensitivity in children and adults.
Soy allergy it usually starts with a reaction to soy-based infant formula during infancy. However, most children outgrow their soy allergy.
Usually, a soy allergy is uncomfortable but not severe. An allergic reaction to soy is rarely scary or fatal.
Soy allergySymptoms may include tingling in the mouth, eczema or itchy skin, wheezing, diarrhea, abdominal pain, vomiting, and skin rash.
If you experience any of these symptoms, soy allergyyou may have Get tested to confirm the allergy. If the test result is positive soybean and you should avoid soy products.
Can increase the risk of cancer proliferation
Soy isoflavones (one of which is genistein) can stimulate the proliferation of cancer cells in the body. This is especially true in the case of estrogen-dependent breast cancer, as soy isoflavones tend to have estrogenic effects.
According to animal studies, genistein can disrupt the cell cycle and trigger tumor development. It acts by triggering estrogen receptors.
On the contrary, human studies show an inverse relationship between cancer and isoflavones. Soy intake has also been found to reduce the incidence and mortality rate from breast cancer. This may be due to the anti-estrogenic effect exerted by phytoestrogens.
The amount and source of soy isoflavones also greatly influences breast cancer risk.
It can cause problems in babies
Baby food formulas contain a moderate amount of soy protein / isoflavones. Babies fed with these formulas are exposed to 5,7-11,9 mg isoflavones / kg body weight in the first four months of their life.
These children are exposed to 6-11 times more isoflavones than adults. This can lead to impairments in reproductive health and endocrine function in the child. The main isoflavones, daidzein and genistein, preferentially bind to estrogen receptors in the body.
However, these results are based on animal studies. Human studies may yield a different result. What's more, currently available soy-based formulas do not show obvious toxicity in healthy infants. Therefore, consult your pediatrician before using soy-based formula for your child.
Which soy products should I avoid?
It is important to be in moderation and to eat right. Choosing the right type of soy products can protect you from the negative effects mentioned above.
When choosing between natural soy foods and soy protein isolate, opt for natural options. If you have an iodine deficiency or thyroid imbalance, avoid industrial soy products.
How to Cook Soybeans?
Here soybean and a delicious and easy salad recipe prepared with quinoa ...
Quinoa and Soy Bean Salad
Materials
2 cups dry red quinoa
4-5 glasses of water
1 cup of soybeans
1 large apple
1 oranges
1 cup small flower broccoli
1/4 cup diced tomato
2 tablespoons finely chopped dill
Salt
How is it done?
Boil four glasses of water in a saucepan and add two cups of quinoa to it.
- Cook until the quinoa is well cooked (15-20 minutes after the water boils).
- Set it aside and let it cool.
- Chop the apple into small pieces.
Add the broccoli flowers and chopped tomatoes. (You can also add feta or cottage cheese to this salad.)
- Grate the orange over the cooked and cooled quinoa.
Add soybeans and chopped dill leaves.
Mix and sprinkle some salt to flavor.
- Serve the salad.
- BON APPETIT!
As a result;
Soybean It is high in protein and a convenient source of both carbohydrates and fat. It is rich in beneficial plant compounds such as various vitamins, minerals and isoflavones.
Therefore, regular consumption of soy products alleviates menopausal symptoms and reduces the risk of prostate and breast cancer. However, it can cause digestive problems and suppress thyroid function in susceptible individuals.
