(also referred to as...)
Soybeans
Latin Name: Glycine max
Description
Soybeans are a staple of Asian diets and have long been known for their spectrum of health benefits. They contain all amino acids necessary to build protein and also contain B vitamins, iron, zinc, and essential fatty acids. This versatile bean is create many foods, including tofu, soymilk, miso, and more. Commercial preparations are also often fortified with calcium.
Soybeans are rich in isoflavones, particularly genistein and daidzein. Known for their antioxidant and anti-cancer properties, these substances convert to phytoestrogens during digestion.
Phytoestrogens are estrogen-like compounds that bind to estrogen-receptor sites and act as weak estrogens. They can displace natural estrogen, reducing negative effects often associated with high estrogen levels. Phytoestrogens can also mimic natural estrogen when bonded to an estrogen receptor site. As a result, there are a number of benefits, particularly for women, where hormonal balance is a concern.
Soy is an ideal food for vegetarians who must obtain protein from non-meat sources. Calcium fortification is also beneficial for vegans, who do not consume any animal products.
Ailments / Situations Where Used
Soy milk is an ideal alternative for those with lactose intolerance. Fortified varieties often contain Vitamins A, D, B2, B12, Calcium, and Zinc. Soymilk ice cream, tofu cheese, and soy yogurt are also available.
It is believed that soybeans lower the risk of hormone-related cancers such as breast and prostate cancer and help reduce cancer growth in general. Genistein blocks natural estrogen, which can induce and promote cancer. And though this isoflavone is 1,000 times weaker than estrogen, it promotes healthy bone development by encouraging calcium retention in bones. This can help reduce the risk of osteoporosis.
Soy isoflavones can reduce menopausal hot flashes and help alleviate a number of other menopause-related situations. Other potential benefits of soy include lowering LDL ("bad") cholesterol levels and reduce arterial build-up,
Source
Soybeans are found in many foods. These include soybeans themselves, miso, seitan, soy flour, soy protein, soy milk, soy lecithin, soy sauce, tamari, tempeh, Textured Vegetable Protein (TVP), and tofu (extra soft / soft / firm / extra firm / "silken" / light).
Isoflavones are also present in other legumes. Incorporate a variety into your diet.
Optimal Absorption
Incorporate a variety of soy products into your daily diet. Use soymilk in cereal and as a drink, shake, smoothie, or milk substitute in cooking. Add tofu or tempeh to soups, stir fries, salads, casseroles, tacos or as a general meat substitute, mix soy flour with others in muffins, cakes, or pancakes. Minced TVP works well in stuffed peppers or "meat" loaves. Use larger varieties as a meat substitute in stir-fry.
If you are following a dietary guideline, aim for a total daily soy intake of 30 to 160mg.
Contraindications / Precautions / Warnings
Soy is a common food allergy. If you are concerned, take an allergy test to confirm whether you are allergic to soy.
Ailment / Situation Listing
See also
Miso, Non-Dairy Milk, Tamari, Tempeh, and Tofu
See diet
Vegetarianism / Veganism
