PROTEIN: It can be hard to eat enough of
this important fuel for your body if you’re vegetarian or vegan, especially if
you’re an athlete or very active. Soybean, also called soya bean, can help.
Unlike most plant protein, soy has all nine essential amino acids you need for
healthy muscles and bone. Your body can’t make those compounds on its own, so
non-vegetarians mostly get them from animal protein like beef, chicken, and
eggs.
HEART-HEALTHY DIET: Only 10%-15% of the
total fat in soybeans is saturated. Other protein sources like ground beef or
pork chops have much more of this type of fat, which usually turns solid at
room temperature and which may raise your risk of heart disease. Swapping out
your meat dishes with soy products like tofu may benefit your ticker.
THE GOOD FATS: Most of the fats in soy
are polyunsaturated, including important omega-6 and omega-3 fats. As part of a
balanced diet, those may be good for your heart and help lower your chances of
certain diseases. Other sources of good fats include nuts, seeds, fish, and
vegetable oils.
ZERO CHOLESTEROL: Like all vegetables and grains, soy foods are naturally
cholesterol-free. A number of studies seem to suggest that simply adding soy
protein to your diet can help lower your LDL, or “bad,” cholesterol by 4%-6%.
So, try it in place of less healthy choices.
HIGHER FIBER: Soybeans have about 10
grams of fiber per cup. Compare that to 0 grams for animal proteins like steak,
chicken, and fish. What’s more, the high fiber in soy may help lower the
cholesterol you get from other foods. And oh yeah, fiber helps you poop
regularly.
LOADS OF POTASSIUM: A cup of soybeans has a
whopping 886 milligrams of potassium. That’s about double what you get in a
medium-sized banana, and as much as one-third of what your body needs for the
whole day. That could be important because many Americans don’t get enough of
this mineral, which your body needs to do pretty much everything, including for
your heart to beat, your kidneys to filter waste, and for your nerves to work.
IRON: Vegetarians need to double up on
iron because their bodies don’t absorb it as well from plant sources. A cup of
soybeans has about 9 milligrams of iron, which among its many jobs helps your
blood deliver oxygen throughout your body. Men need about 8 milligrams of iron
a day, and women need 18 milligrams.
EASE BLOOD PRESSURE: Making soy a regular
part of your diet may help you avoid high blood pressure, aka hypertension. To
start with, soy packs a lot of protein but few carbs, a mix that seems to help
bring your blood pressure down. Also, soy itself could help lower systolic
blood pressure -- the top number -- by 2 to 5 points. That may not seem like
much, but it could cut your odds of a stroke by as much as 14%.
STRONGER BONE: Some women can lose a
lot of bone mass after menopause. That makes your bones more brittle and more
likely to break. Doctors often prescribe estrogen to treat this and other
symptoms of menopause. Isoflavones, a plant chemical common in soy foods, seem
to mimic the effects of estrogen. Some research suggests that isoflavones may
help strengthen bones in women who’ve had menopause.
GMO:
Soybeans are
the world’s No. 1 genetically modified organism (GMO) crop. That means
scientists changed some of the genes in the seed, often to boost nutrients or
protect the plant against a disease or insecticide. Some people oppose GMO
foods, in part because they think they may not be safe. The FDA, which
regulates all “genetically engineered” foods, says credible research has shown
they’re just as safe as conventionally grown plants.
BREAST CANCER: Soy seems to help
protect against breast cancer in women, especially if you eat lots of it as a
child and teen. That may cut your chances of having breast cancer by as much as
half. Even some women who ate more soy only as an adult were less likely to get
breast cancer. Scientists think that isoflavone, the phytonutrient in soy, may
actually help shrink cancer tumors.
PROSTATE CANCER: It’s the second most
common cancer in men worldwide. In Asia, where people eat much more soy, men
are less likely to get prostate cancer. And their chances for the disease seem
to drop the more soy they eat. Scientists think isoflavones, mainly two called
genistein and daidzein, slow or stop tumor growth in the prostate.
Reviewed by: Christine Mikstas, RD, LD on June 13, 2019
Sources:
American Heart Association: “The Skinny on Fats.”
Circulation: “Effect of dietary protein supplementation on blood pressure: a randomized, controlled trial.”
Cleveland Clinic: “Yes, You Can Be a Vegetarian and an Athlete, Too,” “Soy Foods,” “What You Need to Know About Protein.”
Harvard School of Public Health: “Protein,” “Fats and Cholesterol,” “Straight Talk About Soy.”
Journal of Food Science Technology: “Genetically modified foods: safety, risks and public concerns -- a review.”
Mayo Clinic: “Dietary fiber: Essential for a healthy diet.”
National Institutes of Health Office of Dietary Supplements: “Iron,” “Potassium.”
Nutrients: “Soy Consumption and the Risk of Prostate Cancer: An Updated Systematic Review and Meta-Analysis,” “Soy, Soy Foods and Their Role in Vegetarian Diets.”
Stanford University SCOPE: “Ways to boost blood iron levels while eating a vegan or vegetarian diet.”
University of California, San Francisco: “Why Fiber Is So Good for You.”
FDA: “Consumer Info About Food from Genetically Engineered Plants.”
The Non-GMO Project: “Soy.”
Much Love, Dr.Shermaine,
#InformativeRead
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#HealthyBodySoulAndSpirit
#IWantYou2LiveWell
The Goal is to Always Make You Aware of What Concerns Your Body,
Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With
Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is
Sick.
"It's Not Selfish
to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority.
It's a Necessity." (Mandy Hale)
"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)
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