Soybean

The question, ‘Is soybean good for health?’ can be answered by understanding its benefits. Soybean is one of the legumes that holds enormous importance in agriculture and is a food security crop worldwide. It is well-known for its significantly high levels of protein and food value and is helpful to humans and animals. 

Soybean health benefits are abundant as it contains omega-3 fatty acids, which are rare in plant-based products, making it a perfect vegetarian option for good fats. Also, soybeans are rich in biotin, which is more important in various metabolic activities than fruits, vegetables, and even meats, although soybeans are more ranked in biotin content.

Soybean use in the human diet goes beyond direct usage in soy products, including tofu, tempeh, soy milk, and soy protein. Soybeans are also converted to vegetable oil, which makes up approximately 35% of the world’s production. The residue obtained from oil extraction is an excellent protein feed that has found extensive applications as animal feed.

Source of Soybean

Soybean is a legume crop grown in East Asia. It belongs to the family Leguminosae. It is recorded that they originated in China. 

The United States produces the most considerable quantity of soybeans, followed by Brazil. People worldwide enjoy soybeans in the form of protein foods and drinks. It is also found in the most significant meals in parts of the world, like Japan (Miso soup), Korea (Doenjang), China (Tofu, also known as bean curd), and Indonesia (Tempeh), and the list is endless.

The soybean plant has been known by several names, including: 

• Glycine ma
• Wonder bean
• Miracle bean 
• Golden grain
• Phaseolus max 
• Dolichos soja Soja hispida
• Soja japonica

Properties of Soybean

The health benefits of Soybeans mainly come from a variety of phytochemical constituents. These properties make soybeans a beneficial addition to various diets, promoting overall health. Here are the critical properties of soybeans:

• Rich in Phytochemicals: Other ingredients in soybean include Isoflavones (genistein and daidzein), Saponins, Phenolic acids, and Phytic acid, which have multiple health-promoting functionalities.
• Dietary Fibre: The food is rich in dietary fibre, which helps digestion and is very healthy for the human digestive system.
• Prevention of Chronic Diseases: The specified bioactive compounds present in the soybeans have been tested scientifically for success in preventing chronic diseases ranging from arteriosclerosis, cardiac diseases, and diabetes, to senile dementia.
• Cancer Treatment: Soybeans have anticarcinogenic effects that can be used to treat and even prevent specific types of cancers.
• Bone Health: Certain ingredients, such as phytoestrogen lignans, which are abundant in soybeans, act to suppress the diseases leading to bone strength.
• Fibrinolytic Activity: Soybeans may increase fibrinolytic activity since they break blood clots and thus improve the cardiovascular system.

There are various soya benefits. Soybeans are a rich source of nutrients as they positively impact an individual's health. Here is a list of particular health rewards and benefits of soybeans:

1. Soybeans for Breast Cancer

Isoflavones are plant estrogens that are found abundantly in soybeans. Some research suggests that soy intake, due to its isoflavones (plant-derived compounds with estrogen-like effects), may influence hormone-dependent cancers by lowering the risk. This effect is noted in some populations, especially postmenopausal women, as soy isoflavones may protect against certain cancers, although findings are not entirely consistent across studies.

2. Soybean for Diabetes

Soybeans have a nutritional value, especially for diabetics, due to their capacity to control blood sugar levels. Recent research has revealed that soy protein reduces blood glucose concentrations and thus prevents insulin resistance. Furthermore, soy's glycemic index is low, so soy foods should be included in the diets of patients with diabetes.

3. Soybean for High Cholesterol

Consumption of soy protein has been associated with lowering LDL (bad) cholesterol. Soy has constituents that enhance improved lipid metabolism, which means improved cholesterol status and lowered cardiovascular disease risks.

4. Soybean to lower Hypertension 

The findings on the fibrinolytic activity and the isoflavones make soybeans helpful in reducing high blood pressure. These compounds assist the body in controlling blood pressure by enhancing blood vessel elasticity and decreasing anteriority.

5. Soybean for Osteoporosis

Soybeans contain isoflavones and calcium, which are essential for bone health. They play a vital role in preventing osteoporosis, and attention is being paid to post-menopausal women because they can help decrease the rate of bone loss or increase bone density.

6. Soybean for Inflammatory Bowel Disease

Much of the inflammation of soy components that can serve as some form of IBD management includes saponins and phenolic acid. Here, it could be seen that intake of soy may have cathartic effects in the lower gastrointestinal tract due to the reduced inflammation in the gut lining.

7. Soybean for Menopausal Symptoms

Soy is perhaps best known for its ability to mitigate some symptoms of menopause, including hot flashes and night sweats. It is also used to boost estrogen levels, which fluctuate during the menopause period. Since it’s derived from soy, it’s a natural estrogen tonic.

8. Soybean for Metabolic Syndrome

Soybeans may help manage metabolic syndrome, a condition characterised by high blood pressure, elevated blood sugar levels, obesity, and high-fat levels. Consuming soybeans can improve insulin receptor function, help regulate blood sugar levels, and enhance cholesterol ratios.

9. Soybean for Vaginitis

The presence of antibacterial compounds in soybeans may contribute to the prevention of vaginitis – inflammation of the vagina. Soy isoflavones may also be helpful in the regulation of excessive growth of bacteria within the vagina.

10. Soybean for Wrinkles

Since isoflavones are rich in antioxidants, they can help prevent wrinkles and other signs of aging. Consequently, soy can help reverse signs of aging by enhancing skin texture and elasticity, stimulating collagen formation, and treating fine lines and wrinkles.

Safety Measures for Using Soybean

When using Soybean, consider the following safety measures:

• Soy Allergies: While most people should have no problem-consuming soy, it is important to note that individuals with soy allergies should avoid soy products entirely.
• Digestive Upsets: Taking soy-based foods can cause problems in the digestion system, resulting in constipation or diarrhea. If you suffer from any of these symptoms, it is better to pay attention to your consumption of it.
• Thyroid Function: Soy products should especially be avoided by people who suffer from iodine deficiency as they do not positively influence thyroids. When taking soy foods, ensure you take enough iodine in your diet.
• Breast Cancer Concerns: Consumption of soy foods is not known to be hazardous to women with or at risk of breast cancer. One has to be careful with soy isoflavone supplements, but their safety is still unknown, so one must consult a doctor.
• Pregnancy and Breastfeeding: Soy taken in excessive portions than what is usually consumed as food may be dangerous for pregnant women because of the oestrogen-like substances. Soy is not non-harmful and should not be taken in large quantities during pregnancy and while breastfeeding.

Soybean seeds can be used in various ways in your food to increase your protein and macros intake. Here’s how to eat soybeans in different ways, along with steps for preparation:

1. Soy Nuts

Soy nuts are crunchy, roasted soybeans that are a nutritious snack, rich in protein and fibre. They can be eaten plain or flavoured with spices for a tasty treat.

How to Use:

• Clean the soybeans by removing any extraneous matter, then wash and boil for 10 minutes.
• Soak the boiled soybeans for 2-3 hours, drain the water, sun dry for 1 hour, and then fry or roast. Add spices, salt, and condiments to taste.

2. Soy Milk

Soy milk is a dairy alternative made from soybean seeds, ideal for people who are lactose intolerant. It’s rich in protein and free from cholesterol and saturated fats.

How to Use:

• Boil 125g of soybeans for 10-15 minutes, soak them in water for 3-4 hours, and remove the skins by rubbing them between your palms.
• Blend the soybeans with water, add hot water, and boil. Sieve the mixture using a clean cloth to separate the milk.

3. Soy Curd (Soy Dahi)

Soy curd is made by combining soy milk and dairy milk with dahi (yogurt) culture. It’s a nutrient-dense curd, offering a plant-based alternative to traditional dairy curd.

How to Use:

• Mix equal parts of soy and dairy milk, then add dahi culture to the lukewarm mixture.
• Let it sit to set and refrigerate once the curd is formed.

4. Tofu

Tofu, also known as bean curd, is made from soy milk and is a versatile, protein-rich substitute for paneer. It’s often used in savory dishes as a meat alternative.

How to Use:

• Boil soy milk, then add lemon juice to curdle it. Stir lightly and let the curds separate from the whey.
• Strain the curds through a muslin cloth and press with a heavy object. Once firm, cut into pieces for use.

• Soybeans are highly nutritious legumes that provide proteins and essential fatty acids and have numerous health benefits. 
• People consider them a good source of protein, especially those who consume plant-based foods because they are vegetarians or vegans. 
• Soybeans have phytochemical compounds like Isoflavones, which contribute to a decrease in chronic diseases like breast cancer, heart disease, and osteoporosis. 
• One must ensure that the soy being taken is safe, especially for those with a soy allergy or thyroid disorder. Everything taken in moderation isn’t dangerous, but when consumed in large quantities, especially during pregnancy or when breastfeeding, complications might be expected.

Conclusion

In conclusion, soybeans are a powerhouse of nutrition, widely valued for their high protein content, healthy fats, and essential vitamins like biotin. As a rich source of omega-3 fatty acids, particularly alpha-linolenic acid, soybeans support heart health and overall well-being. Their versatility as a food ingredient and role in global oil production make them a vital crop both nutritionally and economically. Whether consumed as whole beans, soy milk, tofu, or oil, incorporating soybeans into the diet can contribute to a balanced and healthful lifestyle.