Soya beans or soybeans are legumes native to eastern Asia. People have been consuming soybeans for thousands of years, which are essential to Asian diets. Soy-based foods are quite popular among vegetarians or those following a vegan diet. Due to their high protein content, they can easily substitute milk and meat with soy milk and soybeans.
Phytoestrogens, hormone-like compounds found in soybeans that mimic the action of the hormone estrogen, have been linked to favorable health benefits. Consuming meals made from soybeans may lower the risk of several illnesses, including stroke, coronary heart disease (CHD), heart disease, several malignancies, and bone health. Additionally, soybeans may be sprouted and consumed roasted as a snack dish or as a vegetable for a salad.
The global soy market has been growing gradually for the past several years. There are several reasons why traders should be optimistic about the rising demand for the soybean market. Read on to learn about everything you must know about soybeans.
Ways to Use Soybeans As Food
The versatile soy products have several uses as food for humans. The protein content of two pounds of soybeans is equal to that of five pounds of boneless beef, six dozen eggs, fifteen quarts of milk, and four pounds of cheese.
Soybeans are the only plant-based protein that includes all nine necessary amino acids for human health. You can consume this plant-based protein in more than one way, as discussed below:
1. Fresh Soybeans
Fresh beans from the soy plant can be great for cooking as green vegetables that you may shell or cook in the pod. It has a nutty and rich flavor in vitamin A, vitamin B, etc. To get the best nutritional value, you must cook it within 2 hours of picking it.
2. Dried Soybeans
Dried soybeans are among the common ways of consuming this food, and they are readily available as packaged soya chunks in the market. Before cooking them, you must first soak them in water to soften them. Then, you may cook them with other vegetables as per your choice. You can even smash them to make a burger patty, as most vegetarians prefer.
3. Soy Flour
Since soybeans are rich in protein, in their powder form, you can use it as soy flour which contains little to no gluten or starch. It is easy to make your soy flour at home by grinding the soybeans, and it’s healthy too.
4. Soy Milk
Soy milk is among the most common foods, preferred by vegans or those who are allergic to lactose. It’s proteinaceous and contains calcium that helps to keep the bones stronger. You can make soy milk at home by mixing soy flour and water and heating it on low flame. Then, strain the mixture to get homemade soy milk. Nevertheless, if you don’t want to make soy milk at home, you can also purchase it from the market as it is readily available now, owing to its increasing demand.
The Nutrition Profile of Soybeans
Soybeans, rich in high-quality protein, are one of the only plant meals that contain all the necessary amino acids, much like meat. They are
- high in fiber
- cholesterol free
- low in saturated fat
- lactose-free
- a source of antioxidants
- a good source of omega-3 fatty acids
- high in phytoestrogens
Benefits of Consuming Soybeans
There are several benefits of consuming soybeans:
1. Can Manage Diabetes
Several studies claim that soybean’s high protein content can help reduce blood sugar levels in people with diabetes and increase the insulin receptors in one’s body. Moreover, soybeans are low in carbs, making them an incredible food for people with diabetes. The isoflavones in soybeans also help to ensure that the blood sugar level does not spike while improving glucose control and reducing the insulin resistance in your body.
2. It Improves Blood Circulation
As per the Journal of the American Dietetic Association, soybeans are a rich source of iron and copper minerals necessary for blood circulation. Red blood cell formation depends on both elements (RBCs). Soy isoflavones increase Nitric Oxide levels in post-menopausal women and enhance vascular processes like blood flow.
3. Helps to Keep Bones Healthy
Soybeans are rich in minerals and vitamins. It has high levels of selenium, zinc, magnesium, calcium, and copper that help to keep the bones healthy and strong. These elements help promote osteotropic activities, enabling the growth of new bones, strengthening the existing bones, and speeding up bone recovery. Health experts suggest including soybeans in one’s diet to treat age-related and post-menopausal problems like osteoporosis.
4. Can Improve Heart Health
Soybeans are a great source of mono-unsaturated and poly-unsaturated fats. So, it helps to keep the cholesterol level in check and also aids in improving heart health. Soybeans are abundant in HDL and low in LDL; hence, they can also minimize the occurrence of heart attack and stroke.
5. It Possesses Anti-Cancer Properties
While this fact is unknown to most people, soybeans contain antioxidant properties which may help prevent the onset of various forms of cancer. The main function of antioxidants is to neutralize free radicals, and overlooking this factor may cause healthy body cells to give rise to tumors or cancerous cells. So, soybeans can help to kill these deadly cells while removing the free radicals from the body.
Final Note
Due to the benefits of soybeans and increasing demand, soy-based food is a good choice of nutritional food that one must include in their diet. If consumed in a healthy and planned manner, soybeans can help to maintain your overall well-being.
