What is soy good for?

by Abbas Jahangir · January 13, 2024

Soy is one of the oldest cultivated plants in the popular legume family. The fruits of this unique plant contain more than 30% protein, which has the best combination of amino acids. Soy is rich in medicinal and nutritional substances.

Soy is an annual herbaceous crop belonging to the Legume family. China is considered her homeland. Like many legumes, soybeans are a source of valuable plant protein and other beneficial substances. Its use in the food industry in many countries has made it possible to produce a wide range of products: cheese, milk, chocolate, cottage cheese and soy meat. But not everything is so simple – the discussions of doctors and nutritionists about the benefits and harms of soy have not subsided so far.

Soy is an excellent garnish and base for vegetable stews and soups. Boiled soybeans make delicious patties and cutlets. Healthy soy sauce can be a great substitute for salt. Natural soy products contain soluble fiber that the human body needs. Soy meat is a great addition to pasta and grains. Dry soy cream is designed to give a specific taste to soups.

Scientific data on the benefits of soy

Soy is rich in nutrients and therefore can be included in your diet even on a diet. It is known that soy lowers blood sugar levels, affects the functioning of the cardiovascular system and helps reduce unpleasant symptoms during menopause.

Soy helps to remove radionuclides and salts of heavy metals from the body. Therefore, it is actively included in the diet in areas with unfavorable environmental conditions or with an increased radioactive background.

The chemical composition and calorie content of soybeans

The protein contained in soy is easily absorbed by the body, contains a balanced set of amino acids. The large amount of complete protein contained in soybeans (about 35%, this is more than in meat and chicken), makes it a desirable element in the diet of vegetarians and bodybuilders.

Nutritional enzymes, especially phytic acid, which are abundant in soybeans, help break down and digest protein. Lecithin and choline from soybeans accelerate metabolism, help reduce the level of “bad” cholesterol, restore cells of the nervous system and brain. Such valuable properties give reason to nutritionists to include soy products in the menu of overweight or metabolically impaired patients.

Calories 364 kcal

fat: 19.9 g
proteins : 36.5 g
Carbohydrates: 30.2 g
water: 8.5 g
Ash: 4.9 g
Fibers: 13.5 g

Vitamins (in 100 g):	Quantity	% PDP
Vitamin B7 (Biotin)	60 mcg	120%
Vitamin B9 (folic acid)	200-375 mcg	71.9%
Vitamin B1 (thiamine)	0.87-0.94 mg	53.4%
Vitamin B4 (choline)	115.9-270 mg	38.6%
Vitamin K	37-47 mcg	35%
Vitamin B6 (pyridoxine)	0.38-0.85 mg	30.7%
Vitamin B2 (riboflavin)	0.22-0.87 mg	27.3%
Vitamin B3 (PP, nicotinic acid)	0.79-1.75 mg	25.4%

Minerals (in 100 g):	Quantity	% PDP
Pine	177-750 mcg	662.1%
Silicon	177 mg	590%
Vanadium	130.4 mcg	326%
Cobalt	31.2 mcg	312%
Rubidium	220 mcg	220%
nickel	42.5-533 mcg	191.8%
Molybdenum	99 mcg	141.4%
Manganese	2000-2800 mcg	120%
Iron	9.7-15.7 mg	84.7%
lithium	67 mcg	67%
potassium	1370-1840 mg	64.2%
Phosphorus	390-603 mg	62.1%
Magnesium	160.0-246 mg	50.8%
Med	110-500 mcg	30.5%
Zinc	2010-4890 mcg	28.8%
Sulphur	244 mg	24.4%
Zirconium	11 mcg	22%
calcium	85.9-348 mg	19.7%
Selenium	8.8 mcg	13.5%
Strontium	67.0-97 mcg	10.3%

10 health benefits of soy – scientific evidence

1 Soy is high in nutrients

Soy contains essential amino acids and proteins that are necessary for the normal functioning of the body. Soy also contains vegetable fats, vitamins, plant compounds, 14% of the daily requirement of folic acid and vitamin B6, as well as 20% of magnesium and phosphorus.

Soy also contains polyphenols, which are able to cleanse the body of damaged cells and reduce the risk of developing diseases of the cardiovascular system ^[1] , ^[2] , ^[3] .

Soy contains isoflavones, which explain the main benefits for the human body ^[4] , ^[5] .

Because of the structure, there is speculation that the isoflavones found in soy mimic the action of the hormone estrogen. But they differ significantly in their structure and impact on the body ^[6] .

2 Reduces cholesterol

Some studies claim that soy can lower bad cholesterol (LDL) while raising the good cholesterol that the body needs. A recent study concluded that eating 25 grams of soy per day reduced total and bad cholesterol by 3% ^[7] .

In another study, the result of reducing total and bad cholesterol after including soy in the diet was 2-3%. Soy also increases the content of triglycerides and good cholesterol by 4% ^[8] .

Soy products with minimal processing are considered the most useful – tempeh, tofu, soy.

3 Reduces the risk of heart disease and stroke

Daily consumption of soy foods may reduce the risk of heart disease ^[9] .

The isoflavones contained in soy affect the elasticity of the vascular wall and reduce the level of inflammatory processes. It is thanks to this effect that the positive effect of soy on the heart is possible ^[10] .

Also, soy can reduce the risk of stroke by 20% and reduce heart disease by 16% ^[11] .

Additional studies have claimed that soy can reduce the risk of death from heart disease by 15% ^[12] .

4 Reduces pressure

Soy products contain arginine. This is an amino acid that can have an effect on blood pressure. Soy contains isoflavones, which may have the same effect on blood pressure. One study concluded that eating 43 grams of soy each day can help lower diastolic blood pressure by 8%. But such an effect was not observed in all women studied ^[13] .

In another study, 153 grams of soy per day can reduce blood pressure by up to 6 mm. Hg ^[14] .

5 Soy reduces sugar

One study claims that isoflavones found in soy can lower insulin and sugar levels in women who are going through menopause. Isoflavones can reduce the level of insulin resistance, which can provoke the release of sugar into the blood and the development of type 2 diabetes ^[15] .

6 Reduces the risk of cancer

Soy products may reduce the risk of cancer. One study confirmed that soy isoflavones reduced the risk of endometrial cancer by 19% ^[16] , ^[17] .

In another study, soy reduced the risk of developing digestive system cancer by 7% and colon cancer by 8-12% ^[18] , ^[19] , ^[20] .

Men who include soy products in their diet may reduce their risk of prostate cancer ^[21] .

A recent study concluded that soy products reduced cancer-related deaths by 12%. This applies to lung, stomach and colon cancer ^[12] .

7 Reduces the risk of obesity

Soy, due to the control of sugar levels, which allows you to control weight and reduce the risk of obesity. Soy proteins also reduce the release of insulin into the blood. Therefore, soy products should be included in the diet of people with a history of diabetes.

8 Supports the digestive system

Digestive problems often arise from a lack of fiber. It is fiber that plays a crucial role in digestion. It affects the volume of stools and also contributes to the normal emptying of the intestines. Fiber can also affect peristalsis, which causes intestinal smooth muscle to contract and promote the food bolus through the digestive tract. Soy contains a fairly large amount of fiber, which is necessary for the normal functioning of the digestive system.

9 Normalizes sleep

In case of sleep disorders, soy can be a great help in the fight against insomnia. The main thing is to include this protein in your daily diet. However, soy should not be overdone, as it contains magnesium, which can cause irritation and a feeling of cheerfulness.

10 Supports the hematopoietic system

Soy contains a large amount of copper and iron, which play a role in the development of blood cells. It is these compounds that affect the blood supply to the organs and the functioning of the entire circulatory system. This is why soy reduces the risk of anemia and improves blood circulation.

The benefits of soy for women

Soy is characterized by a high content of phytosterols (292.7% of the daily norm per 100 g), the main part of which is beta-sitosterol (99.8%), which allows to attribute soy to women’s products.

Women during menopause can afford a daily soy intake of 150-200 g per day.

1 Affects fertility

In some studies, you can find the claim that soy in a woman’s diet can improve fertility. In one study involving women, it was shown that soy helped increase the chance of having a child after infertility treatment by 1.3-1.8 times. But this effect of soy may not affect the male body in any way ^[22] , ^[23] .

Soy foods can protect the body from BPA, a compound that can suppress fertility in women ^[24] .

There is also a study in which women consumed 40 mg of soy isoflavones per day. As a result, their fertility decreased by 13% more than women who used 10 mg. soy ^[25] .

But most studies show that taking up to 25 mg. soy has no effect on fertility and ovulation ^[26] .

2 Relieves symptoms during menopause

Soy contains isoflavones, which can also be called plant estrogens. It is this compound that can bind to estrogen receptors. During menopause, the amount of estrogen in a woman’s body is significantly reduced, which leads to the appearance of unpleasant symptoms – fever, general weakness, dryness of the vagina. Thanks to the connection with estrogen receptors, isoflavones relieve symptoms, making it easier to tolerate the menopausal period. Some studies have shown the effect of isoflavones on the severity and frequency of symptoms ^[27] , ^[28] .

Isoflavones reduce general body fatigue, relieve joint pain, fight insomnia and depression ^[29] .

But not all studies have proven the relationship of soy with estrogens, and therefore more research is needed ^[30] .

3 Improves bone health

Low estrogen levels, especially during menopause, cause calcium to be washed out of bone tissue. During menopause, bone tissue becomes brittle and weak, leading to the development of osteoporosis.

Some studies claim that 110 mg of soy isoflavones per day can reduce the risk of bone loss. But more precise statements require further clinical and laboratory studies ^[31] , ^[32] .

4 Suppresses breast cancer cells

Soy products may reduce the risk of some cancers. In one study, it was confirmed that women who included soy in their diet had a 16% reduction in cancer deaths . Soy is also able to reduce the risk of developing breast cancer by 28%. But not all menopausal women can be exposed to soy products ^[33] .

In another study, it was confirmed that for women in and before menopause, soy consumption reduces the risk of developing cancer by 27%. The greatest effect of soy extended to Asian women, while Western women had no such benefits ^[34] .

It can be concluded that women who include soy in their diet are less likely to suffer from breast cancer. But for a more accurate statement, further research is needed.

5 Soy has a toning effect on the body of a pregnant woman

Soy in the diet of a pregnant woman has a general positive effect on the body and the developing fetus. Soy milk is high in vitamin D. Lactose intolerance is common in pregnant women and soy milk can be an alternative to regular milk. Soy has a tonic effect on the pregnant woman’s body and gives her strength.

6 Improves skin condition

Soy proteins are often added to various cosmetic products, which is explained by the ability of soy to moisturize the epidermis of the skin. Soy can also even out skin tone and fight age spots. Soy proteins are able to give the skin shine and radiance.

The benefits of soy for men

1 Improves the growth of muscle tissue

Soy products, when consumed daily, can affect the growth of muscle tissue. This is especially important for athletes after physical exertion. According to some studies, soy promotes the synthesis of muscle protein, increases endurance and muscle mass.

2 Reduces the risk of developing prostate cancer

Prostate cancer is considered the most common malignancy in Western countries. In Asian countries, such a disease is much less common, which is associated with the regular use of soy products.

One study concluded that prostate cancer was more common in Japanese and Chinese men who moved west and adopted non-traditional diets ^[35] .

Soy contains daidzein and genistein, which are found in prostate tissue. They can act like estrogen in the body and thus reduce the risk of developing prostate cancer. One study concluded that soy products containing daidzein and genistein reduced the risk of prostate cancer ^[36] .

Unfortunately, a 2021 study proved that soy products did not affect PSA levels in prostate cancer.

What are the benefits of soy sauce?

Fans of Asian cuisine have long been familiar with soy sauce, which is used to prepare a huge number of dishes. It takes about a year to make natural soy sauce. It is produced from boiled soybeans and roasted wheat grains, which then go through an enzymatic fermentation process in special containers. A year later, the sauce is filtered and bottled.

Benefits of soy sauce:

Improving blood circulation;
Fighting free radicals with antioxidants;
Prevention of cardiovascular diseases;
Increased content of amino acids;
Low-calorie, cholesterol-free.

Unfortunately, the desire for profit drives soy sauce manufacturers to adulterate their product. To speed up the fermentation process, pathogenic bacterial cultures are added to the sauce, which makes it possible to get something like a sauce in a month instead of a year.

Soy harm

Soybeans and products derived from them have been part of the human diet for centuries. However, some people worry about including soy in their diet because of the following issues:

Estrogen-mimicking effects. Soy isoflavones are often thought to mimic the female reproductive hormone estrogen. Although structurally similar to this hormone, soy isoflavones have a weaker and slightly different effect than estrogen. ^[38]
Effect on the thyroid gland. Eighteen independent studies have found little effect of soy products on the hormone responsible for thyroid function. One study of 60 hypothyroid patients looked at the effects of soy on the gland. Subjects consumed phytoestrogens that contained up to 30 grams of soy protein. This is the optimal amount of soy that can be obtained on a vegetarian diet. In individuals who consume the most phytoestrogens and, accordingly, soy proteins, the risk of more pronounced development of hypothyroidism is higher. But the same study notes the effective effect of soy proteins in reducing the risk of heart disease. More clinical and laboratory research is needed to make more accurate claims about the effects of soy products on the thyroid gland. ^[39]
Decreased testosterone. Some fear that soy isoflavones may reduce the production of the male hormone testosterone. However, human studies show little connection between the two. ^[40]
Danger to babies. Some fear that the soy mixture may adversely affect brain, reproductive, thyroid, or immune system development. However, studies generally do not find any long-term negative effects of soy formulas in healthy full-term infants. ^[41] , ^[42] , ^[43]
GMO. Soybeans are often genetically modified (GMO). GMO soybeans may contain fewer nutrients and more herbicide residues than regular or organic soybeans. ^[44] , ^[45]
Antinutrients . Soybeans contain compounds that can reduce the body’s ability to absorb the vitamins and minerals they contain. Soaking, sprouting, fermenting, and cooking are ways to reduce the amount of these antinutrients in soybeans. ^[46] , ^[47] , ^[48]
Digestive problems. Animal studies show that antinutrients in soy can reduce intestinal barrier function, which can lead to inflammation and digestive problems. However, more human studies are needed to confirm this ^[49] , ^[50]

How Much Soy Can You Consume?

Soy is rich in nutrients that are essential in the daily diet. In order for soy products to have their beneficial effect, they must be consumed every day, including breakfast, lunch or dinner.

Soy products for breakfast:

Soy Upma;
soy patties;
Multigrain Soy Bread Sandwich;
Soy Pancake;
Soy milk cocktail.

Soy products for lunch:

Soy omelet;
Soy-based waffles;
Soy Pakora.

Soy products for dinner:

soy curry;
Zucchini stuffed with soy;
Braised cabbage with soy;
Soy skewers.

Tips for including soy in your daily diet

It is recommended to include soy in your diet in moderate amounts – up to 25 grams per day. You can eat one or two soy-based meals a day. For example, you can drink soy milk and eat a small piece of tofu. For those under 18, the recommended amount of soy per day is about 12 grams. Soy, in moderation, can lower cholesterol levels and ease the unpleasant symptoms of menopause. Excessive soy consumption can negatively affect women’s fertility, so it’s worth sticking to the recommended amount.

Soy Tips:

The best option is to use edamame (unripe soybeans boiled in water or steamed right in the pods). In this case, the soybean is eaten whole and all its beneficial substances are absorbed. Such soy is not subjected to aggressive heat treatment. Edamame can be steamed, used as a side dish or added to a salad.
You can include organic soy milk in your diet. It is better to choose milk without additives and not sweet, then it will bring more health benefits and saturate the body with useful substances.
Another tip for adding soy to your diet is to cook tofu. Tofu can be substituted for meat and combined with simple ingredients such as potatoes or eggs. Tofu can be made into delicious burgers or served grilled alongside vegetables.
Include fermented soybeans in your diet. Soy in fermented form is more easily absorbed by the body and is a good probiotic.
It is best not to consume processed soy products such as soy bars, soy oil, or soy proteins. Such products will not bring the desired healing effect and do not have such an amount of nutrients.
It is worth evaluating the importance of the phytoestrogens found in soy products. These compounds are structurally similar to human estrogen and can therefore affect fertility, the reproductive cycle and menopause.
For a children’s diet, it is better to exclude soy and not use it without the advice of a doctor. Formulas that contain soy can affect puberty in girls.

How to cook soy delicious?

Soy can be consumed in its pure form, as well as boiled, fried, fermented. It cooks for a long time, so before cooking it is better to soak it in water for 8-10 hours.

Fermentation of soybeans is most useful when it is not subjected to aggressive heat treatment and retains all useful properties.

Soy recipe in tomato sauce

Ingredients:

Soy – 2 cups;
Garlic – 3 cloves;
light bulb;
Carrot – 1 pc.;
Tomato puree – 4 tablespoons;
Vegetable oil;
Salt/pepper to taste.

Soak the soybeans overnight in water and then boil until fully cooked – 2 hours. Garlic, onion and carrot are cut into small cubes and added to the soybeans after stewing. Season the dish with black pepper and salt, add 4 tablespoons of tomato puree to it, let it simmer on low heat for about 15-20 minutes. The dish can be seasoned with fresh herbs and eaten hot.

Recipe for tofu with soy cheese

Ingredients:

Soy – 300 grams;
Water – 2 liters;
Citric acid – 1 teaspoon.

Such cheese can be prepared even at home, it does not require exotic ingredients. After the soybeans have been soaked for 8-10 hours in water, they are boiled until fully cooked and rolled through a meat grinder. Pour the resulting mixture with water and leave for another 6 hours, stirring occasionally. Using cheesecloth, separate the resulting mixture from the soy milk. To make cheese, we only need milk, and we can make delicious meatballs from the remaining soy pita.

Bring the soy milk to a boil over low heat. Add citric acid to two cups of water and pour the contents into soy milk. Once the curd starts to form from the milk, it will need to be passed through a cheesecloth to glass off all the whey. After a few hours you will have delicious tofu cheese that you can slice.

Contraindications for the use of soy

Young children should not be given soy products, as the isoflavones contained in them have a depressing effect on the nervous and endocrine systems, causing thyroid diseases. For adults who suffer from endocrinological diseases, soy dishes are also contraindicated. The high content of special hormone-like compounds makes the use of this plant extremely undesirable by expectant mothers.

Conclusion

Soybeans are rich in nutrients and beneficial plant compounds. Diets rich in minimally processed soy foods may have a variety of health benefits, including improved heart health, reduced menopausal symptoms, and reduced risk of certain cancers.

However, some worry about soy’s potential downsides, including its GMO content, possible estrogen-like effects, and long-term effects on growth, digestion, puberty, thyroid health, and breast cancer risk.

Few of these concerns are currently supported by strong scientific evidence. However, more research is needed. Those looking to include soy in their diet will benefit from choosing foods that are minimally processed rather than highly processed.

What is soy good for?

Scientific data on the benefits of soy

The chemical composition and calorie content of soybeans