Reasons To Add Soybeans To Your Diet! Soybeans, also known as soya beans, are versatile legumes that have become key ingredients in kitchens around the world. While soya beans are native to East Asia, they have gained prominence globally due to their nutritional value and health benefits.
The legumes have a rich nutritional profile featuring essential proteins, healthy fats, fiber, vitamins, and minerals. All these important components explain why soy is becoming a perfect addition to the diet.
If you are curious about the advantages of adding soybeans to your diet, read on to find its benefits.
How To Increase Intake of Soybeans
Eating whole soy foods like soymilk, tempeh, tofu, and soy bread is the best approach to boost your soy consumption. With low saturated fats, they have significant effects that can help especially in managing cholesterol.
To increase your soy intake, swap meat for tofu or tempeh, use soymilk instead of dairy milk or switch to soy-based burgers or sausages. A healthy, balanced plant-based diet with careful portion control is the best. And you can try new ingredients and flavors to suit your preferences.
The global soy supply chain includes producers, traders, processors, and consumers. As the supply chain streamlines, soybean production, and supply will be enhanced to meet the growing demand. The players are also making efforts on developing a sustainable soy supply chain.
8 Reasons Why Should Make Soybeans Part of Your Daily Diet
Protects Your Skin
Soybeans can help to reduce inflammation, stimulate collagen production, fight free radicals, brighten skin tone, and shield against UV radiation. It has Isoflavonoids, proanthocyanidins, tannins, and trypsin inhibitors that provide cosmetic and dermatological benefits.
Additionally, trypsin inhibitors, a type of protein present in soybeans, can lighten dark spots and reduce pigment buildup. The Soybeans’ anthocyanins, on the other hand, play a key role in melanin synthesis.
Minerals found in abundance in soybeans, such as calcium, magnesium, zinc, and selenium, strengthen bones and speed up the healing process of broken bones. For instance, calcium is essential for skeleton mineralization, and the development of healthy bones. So, adding soy to your diet enhances the supply of such essential minerals and nutrients.
May Lower Cancer Risks
Soybeans contain a phytochemical called genistein, which has been shown to lower cancer risk. Genistein halts cancer progression by obstructing the growth of arteries that supply tumors with nutrients.
Healthy Digestive System
Lack of fiber is a common cause of constipation and diarrhea. The high fiber content of soy makes it a healthy addition to any diet. Fiber bulk promotes digestive health and makes morning bowel motions flow smoothly. Peristaltic motion, the contraction of the smooth muscles that propel food through the digestive tract is also improved by adequate fiber supply.
Helps in Weight Management
Soybean’s high protein level keeps you full for longer, lowering the need for snacks at undesirable times. In addition, it may help maintain blood cholesterol levels and triglycerides for proper weight management.
Getting adequate high-quality sleep is essential for overall well-being and optimal functioning. Soybeans are a rich source of magnesium, a mineral that has been associated with improved sleep quality and duration. Magnesium can promote sleep by easing anxiety and depression that interferes with your sleep.
Blood Sugar Control
Taking soybeans can help type 2 diabetics better manage their blood glucose levels. This effect could be a result of complex carbs, protein, fiber, and other essential minerals. Soy isoflavones increase the receptors for insulin in the body, which may lower the chance of developing diabetes. Studies show that soybeans may improve insulin sensitivity, increasing cell glucose uptake.
Promote Cardiovascular Health
The isoflavones in soybeans have positive effects on heart health. Plaques cause inflammation of blood arteries, which in turn causes atherosclerosis. Inflammation is a major contributor to heart disease. Soybean isoflavones prevent atherosclerotic plaque formation by reducing bad cholesterol (LDL), hence promoting heart health.
Why Are Soybeans Healthy?
Soybeans have gained recognition as nutritious and versatile food due to their abundant health benefits. Here is a table showing the various components of soybeans and the benefits they offer in promoting a healthy lifestyle:
|Essential Phytochemicals||Active molecules like isoflavones, lunasin, tocopherols, sphingolipids, phospholipids, and carotenoids, provide various health benefits, including potential benefits in breast cancer, menopause, and endometriosis.|
|Proteins||Comparable to animal protein, containing all nine essential amino acids for healthy muscles and bones. Reduces cholesterol levels compared to animal protein.|
|Beneficial Sterols||Phytosterols inhibit cholesterol absorption, helping lower body cholesterol levels.|
|Polyunsaturated Fat||It contains essential omega-6 and omega-3 fats, which are beneficial for heart health.|
|Fiber||Rich in fiber, promoting digestive health and gut health.|
|Potassium||A rich source of potassium, vital for proper bodily processes such as heart function and nerve impulses.|
|Other Nutrients||Contains minerals like molybdenum, vitamin K1, folate, copper, manganese, phosphorus, and thiamine.|
Soybeans are an excellent option for improving your health because they are high in proteins, lipids, fiber, vitamins, and vital minerals. They have been shown to positively affect various health markers, including skin health, bone health, cancer prevention, and digestive health. Soybeans also help in weight management, quality sleep, blood sugar control, and better cardiovascular health.
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