Top 5 health benefits:
- Source of protective antioxidants: Soya beans contain natural compounds called “isoflavones”. These polyphenols are powerful antioxidants and as such help minimize the damage known as oxidative stress, done by molecules called free radicals. It’s this oxidative stress which is involved in both aging and the onset of chronic disease. Soya beans are especially rich in isoflavones and provide other active plant compounds such as saponins.
- May alleviate menopausal symptoms: Some studies even suggest that certain women with a soya-rich diet may experience a lower risk of breast cancer. This is in part because isoflavones are known as phytoestrogens; this means they mimic a weak form of the hormone estrogen in the body. Some women find this helps with peri-menopausal symptoms such as poor mood and hot flushes. (Genetics, your gut microbiota and environmental factors play a huge part in how our bodies react to certain foods, so as yet, we can’t say whether a diet rich in phytoestrogen foods is beneficial for all women or not.)
- Source of ‘complete’ plant protein: Soya beans are a useful source of plant protein, providing all nine of the essential amino acids we need for growth, repair and functions like immunity. The digestibility of the protein in soya, which refers to how well our body can use the protein is good, with some studies suggesting it may even be comparable to that of animal protein.
- May support heart health: Soya beans also contain compounds called phytosterols. These plant compounds are structurally similar to cholesterol and work in the body by inhibiting cholesterols absorption. This explains why regularly eating foods like soya has been associated with reduced cholesterol levels. Studies suggest this includes a reduction in low-density lipoprotein (LDL), the type often referred to as ‘bad’ cholesterol, as well as total cholesterol. Regular consumption of legumes, including soya beans, has also been linked to a lower risk of heart disease; this is thought to be because they are a rich source of phytochemicals as well as fibre.
- May support bone health: Soya foods may be a beneficial inclusion for mid-life women; this is because lower levels of estrogen after the menopause may lead to a greater reduction in calcium levels in the bone. Some studies suggest that including 40-110mg of soy isoflavones each day may reduce this bone loss and improve bone mineral density. From a practical perspective, this would be the equivalent to eating 140-440g of tofu or 35-100g of cooked soya beans each day.
This article was last reviewed on 6 October 2021 by Kerry Torrens. (https://www.bbcgoodfood.com/)
