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Significant Soy Food Benefits
Significant Soy Food Benefits
From pod to plate, soy foods help improve overall health
By Mark Messina
In Iowa, farmers grow two crops that put them first and second in the nation for production: corn and soybeans, respectively. Soybeans are well known for being used in animal feed and producing biodiesel, but the abundant legume has many other uses and benefits.
Soybeans are higher in protein and healthy fat than other beans. They’re also one of the most environmentally friendly crops. And because of the range of foods produced from soybeans, they’re easy to incorporate into your diet. Beyond all those attributes, soy foods offer significant health benefits.
Gut Health
Over the past 15 years, the scientific community has come to realize that our gut microbiota (the bacteria residing in our large intestine or colon) have a significant impact on our health — not only concerning our gastrointestinal system, but also concerning obesity, cancer and heart disease. So, your health depends, at least in part, on the health of your microbiota.
There are several ways soy contributes to microbial health. Fermented soy foods like miso, tempeh and natto contain microbes that make their way down to the gut, directly contributing healthy bacteria. Soybeans contain sugars that are not easily digested (unlike table sugar), so they travel to the colon, where they stimulate the growth of friendly bacteria. In addition, the polyunsaturated fat in soybeans make a difference. One study found that when compared to coconut oil, soybean oil increased microbial diversity. Having a more diverse range of microbes is generally good for health.
Reducing Risk
More than 30 years ago, historically low rates of breast cancer in several Asian countries prompted scientists to investigate whether soy foods help prevent the risk of developing this disease. Over the years, population studies led to inconsistent findings. New research by Chinese experts indicates that soy foods help protect against breast cancer and provides an explanation for the inconsistent findings: When all 24 population studies were included in their analysis, regular soy food consumers were 29% less likely to develop breast cancer than women who infrequently consumed soy. However, soy was protective only in studies involving Asian women, because non-Asian women typically don’t eat enough soy to derive its benefits. For reference, women in Japan typically consume about 1½ servings of soy foods daily.
Healthy Aging
As people age, most experience a dramatic loss in muscle and strength. This phenomenon is referred to as sarcopenia. Sarcopenia affects the ability to perform basic activities of daily living. It’s metabolically harmful and increases the risk of some chronic diseases. A great way to maintain muscle and strength is to engage in regular resistance exercise, or weightlifting. You also need to increase the amount of protein you consume, such as soy protein. In fact, a recent study found that daily consumption of soy foods was related to higher handgrip strength, a general measure of frailty. In this study, which involved almost 30,000 older individuals, the more soy consumed, the greater the handgrip strength.
Soybean Oil
Soybean oil plays a huge role in the U.S. and world food supply. It provides 7% of our total caloric intake, and over 40% of our intake of essential fatty acids, which are required for survival. Despite its widespread use, many Americans may not realize they consume soybean oil, because it’s typically marketed as vegetable oil. Soybean oil is comprised primarily of polyunsaturated fat, which is the type of fat that lowers blood cholesterol levels. Studies in humans show that when soybean oil replaces sources of saturated fat in the diet, blood cholesterol levels are reduced. The cholesterollowering ability of soybean oil was formally recognized by the U.S. Food and Drug Administration when it approved a health claim for the role of soybean oil in reducing the risk of coronary heart disease. Soybean oil is also high in vitamin K, which benefits your bones, and one type of vitamin E, a potent antioxidant.
Wrinkle Reduction?
Much of the interest in the health benefits of soy foods is because the soybean is a uniquely rich source of isoflavones, naturally occurring plant compounds. Isoflavones have been studied for several benefits, but one of the most intriguing is their proposed effect on the skin, particularly on reducing skin wrinkling. Isoflavones are commonly classified as plant estrogens, although they differ from the hormone estrogen in important ways. Because estrogen promotes skin health, scientists have begun examining whether isoflavones and soy foods have similar effects. The research conducted to date is quite encouraging. Furthermore, soon-to-be published research highlights this proposed benefit of soy.
Edamame and Corn Salad
2 tablespoons balsamic vinegar
2 tablespoons cider vinegar
1 tablespoon brown sugar
½ teaspoon ground cumin
½ teaspoon onion powder
1 clove garlic, minced
½ cup cooked shelled edamame
1½ cup cooked corn
½ cup chopped red bell pepper
¼ cup chopped red or white onion
In a small saucepan combine vinegars, sugar, cumin, onion powder and garlic. Heat until sugar is dissolved. Remove from heat.
Place edamame, corn, red pepper and onion in a medium bowl. Pour vinegar mixture over vegetables. Stir to mix. Cover and refrigerate 1-4 hours or until chilled, stirring once.
It’s easy to add protein to everyday meals and snacks. Start today with these four easy ideas.
Try 8 ounces of soymilk with cereal or in smoothies.
Add ½ cup of shelled edamame to salads and soups, or eat as a side dish.
Snack on ¼ cup of soynuts.
Enjoy 2 tablespoons of soynut butter with a banana or crackers.
