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Bullet Soy – the Wonder Bean

Numerous studies indicate that soy beans and its various products offer positive nutritional and health benefits.

Soya bean belongs to the legume family and is one of the most versatile foods, packed with essential nutrients. It is a good source of good quality proteins with all the essential amino acids, calcium, iron, phosphorous, magnesium, zinc, B vitamins, fiber and omega 3 fats. It is also cholesterol free.
Studies have indicated that if consumed regularly, soy bean has a cholesterol lowering effect and helps preserve HDL or the good cholesterol. It is a good source of two important essential fatty acids – linoleic and linolenic acids. These ESA’s are precursors of hormones that regulate blood pressure and healthy cell growth.

Soya has anti cancer properties and reduces the risk of developing cancer of the prostate, breast, endometrium and colon. Research indicates that the cancer protective effects of soy are due to the presence of a group of active plant compounds called ‘Isoflavones’. These compounds act by inhibiting the growth of existing tumor cells. Soy bean compounds block the formation of carcinogens like nitrosamines that often lead to liver cancer. In places like Japan and China, where soy based foods are part of their meal, death rates from breast and prostate cancer have been found to be low.

Menopause Relief – studies indicate that soybeans can ease menopausal discomforts like hot flashes, excessive sweating and mood swings. Soybeans contain phytoestrogens known as isoflavones that have estrogenic activity which help in alleviating these symptoms. Research also suggests that the isoflavones help to prevent bone loss.

Soybean is also high in dietary fiber. It contains both soluble and insoluble fiber. The presence of soluble fiber is helpful in lowering blood cholesterol and in regulating blood sugar. The insoluble fiber promotes regular bowel movements, prevents constipation and helps prevent colon cancer by balancing the PH in the intestines.

Potential benefits of soy are listed below :

  1. Ideal food for vegetarians as soy beans provide high quality, first class proteins.
  2. Gives protection against breast and endometrial cancers.
  3. It helps to manage symptoms of menopause like hot flushes.
  4. Acts a natural alternative to hormone replacement therapy.
  5. Helps to maintain strong and healthy bones and helps to prevent osteoporosis.
  6. Helps to lower LDL or the bad cholesterol .
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Soy products are widely available in stores as soy milk, tofu, soy flour and textured soy products. Well processed soy foods have high digestibility value and with its amino acid profile can be relied on as an excellent source of proteins. Soybean is also an excellent substitute for meats in casseroles, pie and salads especially for vegetarians. Soy milk is a good food for babies, children, pregnant and lactating women and is an ideal drink for people who are lactose intolerant.

Soy curd or tofu has high content of proteins, calcium and iron. It can be used in salads, stir fries and sandwich fillings. Tofu is a bland cheese like product and has gained popularity because of its high nutritive value.

Thus, there is more than one reason why one should incorporate soy or its products in one’s diet. It is also important to note that too much soy products can cause digestive problems and gas. Small or moderate amounts of soybean, tofu or miso in your diet can be healthy.