Are you looking to embrace a healthy lifestyle that is more vegan and vegetarian?
If so, you should be prepared to adopt more beneficial protein sources. Soy is an excellent option for those who want tasty, practical, unique protein foods. However, to embrace soy and make it a staple in your diet, it is best to know more about it.
There are numerous advantages and reasons for adopting soy in your diet. This article captures some top facts and ways to include soy in your life. Keep reading to understand why there is so much hype about soy in the health and nutrition world.
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1. The Nutrition Profile of Soy is Fantastic
When choosing the right foods for you or your animals, nutrition is undoubtedly one of your top points. Generally, soy is a high-quality protein food that is worth including in your diet.
One thing that stands out is that it is one of the few plant proteins containing amino acids that resemble those in meat. However, that is not the only reason why soy is easily regarded as a robust and sustainable protein.
The following breakdown of the nutrition profile should also convince you to include it in your diet.
- It is high in fiber. This makes it excellent for digestive health. Consuming fiber-rich foods ensures better digestion and prevents certain conditions and diseases, including bowel cancer, constipation, irritable bowel syndrome, and hemorrhoids.
- Soy is very high in protein content. Protein is a building block needed for body repairs and growth. Therefore, eating foods rich in protein ensures that the body is adequately nourished and maintained in a state of health. Soy contains 35 to 38 percent protein which is higher than you would get in most other legumes. This sets it apart and makes it a valuable plant-based protein.
- Soy has low saturated fat. Saturated fats are commonly regarded as bad fats since they contribute to cardiovascular diseases and are responsible for hindering the absorption of certain nutrients. The fact that soy contains fewer fats is an advantage since consumers are not at risk of contracting such ailments.
- Soy is cholesterol and lactose-free. You do not have to worry about obesity and lactose intolerance issues when consuming dairy protein.
- Soy is an excellent source of antioxidants. These compounds locate and neutralize harmful free radicals—moreover, naturally occurring antioxidants found in food work better than those supplemented.
2. Soy has Diverse Products
If you have been wondering how to enjoy soy, you should be pleased to note that there are many ways to enjoy this food. You can always tweak the taste to match your preference by choosing the form of soy that you consider savory or sweet.
For example, some people can only consume soy as soy milk when they add it to their beverages, smoothies, or breakfast cereals. On the other hand, some prefer taking soybeans in different dishes, soups, and main meals. Besides these, you can also consume soy as tofu or in fermented foods.
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Traditionally, soy was considered a versatile product utilized in almost all dishes without being boring. The secret is to convert the ingredients in unique ways that make the dishes enjoyable without losing the much-needed nutrition from the soy.
If you love to play around with recipes and try out different tastes of the same product, soy is a great candidate for experimentation. Moreover, all this can happen, and you still enjoy soy’s nutritional value.
3. Soy has a Ton of Health Benefits
Another fact about soy is that it comes loaded with numerous health benefits. These range from heart health to visual and brain health. Some of these gains are highlighted below.
- Consuming soy foods can help reduce the risk of coronary heart disease and stroke. It is an excellent food for cardiovascular diseases thanks to its low cholesterol levels.
- Soybean is excellent for menopause support. Soy has high levels of phytoestrogen content, which can help reduce menopausal symptoms such as hot flashes. This often works like hormone replacement therapy. It is, therefore, better to consume soy as a natural option, making sure to moderate the amounts, especially if you are potentially at risk of breast cancer or are a survivor of the same.
- Soy can lower blood pressure
- It can help improve bone health because of the high contents of calcium
- It may improve the elasticity of blood vessels
- Soy improves cognitive function and aids better memory
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4. Different Amounts of Soy Have Varied Benefits
Depending on the deficiency one has, you may be advised to consume specific amounts of the substance you are deficient in.
Since soy is great in most healthy ingredients, it is vital to regulate the quantities consumed to avoid causing an adverse effect of overconsumption. Below are some of the healing benefits you will get from taking different amounts of soy.
Understand the specifics to make informed decisions always. You need 30 to 50mg of isoflavones to get soy’s health benefits. This should guide your dosage depending on the soy product you opt for.
- Half a cup of soybeans – 40 to 75 mg isoflavones
- One 110g block of tempeh – 41 mg isoflavones
- A quarter cup of soy flour – 45 to 69 mg of isoflavones
- One container of soy yogurt – 26 mg isoflavones
- One 250ml glass of soy drink – 15 to 60 mg isoflavones
- One 115g block of tofu – 13 to 43 mg isoflavones
- A teaspoon of soy sauce – 0.4 to 2.2mg isoflavones.
- Two slices of soy bread – 7 to 15 mg isoflavones
5. Soy Should be Consumed in Moderation
Soy is a rich and wholesome food and a source of numerous beneficial nutrients. However, it should be consumed in moderation to avoid triggering other conditions. There are safe ways of increasing your soy intake without causing harm. For example, you could try adding tofu, soy milk, and tempeh.
Also, always check the ingredient list of the products you get and ensure that you are getting whole soy and not over-processed products with excessive amounts of specific elements since this is what causes harm to the body.
Above all, talk to your doctor before introducing soy to a regular diet if you have hormonal concerns or are predisposed to cancer because of family history. The same should apply to children’s diets.
Final Thoughts
Soy is considered a superfood in many quarters because it is nutritious and power-packed. However, there is more to it. Learn and understand what you will likely benefit from before incorporating it into your diet.
