Soybeans are a type of legume native to Asia. They can be eaten whole or processed into a variety of different forms. The least processed include soybeans themself, and edamame. Edamame appears green and is the “immature” soybean. A couple others made from whole soybeans are soy milk and tofu. Soy milk is commonly used for those lactose intolerant.
Soy is a complete protein, meaning it contains all nine of the essential amino acids. Which comes to the reason why it is an important food staple for those who follow a vegan or vegetarian diet. Another source of soy is through fermented soy products. What is fermented soy? It’s soy that has gone through a long fermentation process adding some digestive friendliness through prebiotic fiber. Top fermented soy foods include natto, tempeh, and miso. The friendly prebiotic is a friendly bacteria that helps nourish the gut and digestive flora, boosting digestion and the absorption of nutrients.
However, soy has hit the headlines in the past years as a controversial food. Some praise it’s health benefits while others say it could be bad. After knowing all these benefits of soy, where could the idea of it being harmful come from?
That is isoflavones. Isoflavones are a form of plant estrogen, otherwise called phytoestrogen. They are released when you consume soy. They can imitate our bodies normal estrogen. High levels of estrogen have been linked to an increased risk of breast cancer in the paste, however through multiple researches and review of studies it was indicated that isoflavones in soy can actually help reduce the risk of hormone associated cancers, including prostate cancer and some breast cancers. It is not clear if these benefits are the same through the consumption of more processed soy products, such as soy protein isolates or textured vegetable protein than that of whole soy products.
Other Benefits
The potential health benefits of isoflavones fall outside of cancer prevention as well. Soy has been linked to healthy cholesterol levels, which can lower the risk of heart disease. The mechanism of action between isoflavones may relieve osteoporosis and menstrual symptoms through antioxidant activity too.
Overall, the benefits of incorporating soy into your diet most likely outweigh any potential risks. Next time feel free to eat t a source of whole or fermented soy in moderation.