Soybeans may help with heart health, fewer menopause symptoms, and a lower risk of certain cancers. But soy may also have long-term influence on growth, digestion, sexual maturation, thyroid health and breast cancer risk.
Soybeans are commonly consumed in Asia in several different forms, including tofu สมัคร UFABET
One cup (172 grams) of cooked soybeans contains:
- Calories:296
- Protein: 31.3 grams
- Fat: 15.4 grams
- Carbs: 14.4 grams
- Fiber: 10.3 grams
- Riboflavin (vitamin B2): 38% of the DV
- Folate (vitamin B9): 23% of the DV
- Vitamin K: 28% of the DV
- Iron: 49% of the DV
- Manganese: 62% of the DV
- Phosphorus: 34% of the DV
In addition to these nutrients, soybeans contain high levels of antioxidants called isoflavones, which are responsible for many health benefits.
Evidence suggests that consuming soybeans and their isoflavones is associated with reduced cancer risk.
However, many of these studies are observational, meaning the participants’ diets weren’t controlled so that other factors could affect the risk of cancer.
A large study combining the results of 21 other studies found that eating high amounts of soybeans was associated with a 15% lower risk of stomach and other gastrointestinal cancers. Soybeans’ effectiveness appears especially significant in females.
Many of these benefits may be because soy isoflavones are phytoestrogens. That means they can mimic the effect of the hormone estrogen in the body. Which tends to decline during menopause.
Research suggests that taking isoflavone supplements during menopause may help reduce hot flashes and prevent loss of bone mineral density.
Dietary isoflavone consumption from soy may also help reduce heart disease risk in women.
Soy is arguably one of the most controversial nutrition topics.
On one hand, it’s rich in nutrients, and diets containing it appear to be linked to health benefits. Such as lower blood sugar levels, improved heart health, fewer menopause symptoms, and perhaps even a lower risk of certain cancers.
Yet, on the other hand, some people are concerned about the healthfulness of soy-rich diets. For instance, some fear that eating too much soy may increase the risk of breast cancer, hinder thyroid function, or have feminizing effects in men, to name a few.