• Nutritional value of soybeans
• Where can we find soybeans?
• The effect of soy products on the body
• Cardioprotection
• Antioxidant effect
• contraindications
• summary
• bibliography

Military is the most popular source of protein, excluding animal and animal products. Not only is it appreciated by vegetarians and vegans, but it can also be a nice stepping stone in your daily diet. It comes from the legume family and we distinguish no less than 16 of its varieties. On a large scale, however, mainly vegetable soybeans are used. Wild soybean species occur naturally in the tropics and northern hemisphere in temperate climates. Today, however, the soybeans that we find on store shelves are almost exclusively grown. It is important to note that, along with maize, a very high percentage of this is a transgenic plant. Popularly known as GMO, it arose due to the good assimilation of foreign genes by soybeans, but also the need to protect them from pests and adverse weather conditions{1}.

Nutritional value of soybeans

After thermal treatment, soybean seeds are a source of highly absorbable protein. In 100 grams it's even 37 grams, which is even a better result than pork, beef, fish or the popular chicken. However, keep in mind that protein of plant origin is poorly absorbed by the body and does not provide all biogenic amino acids. For this reason, it is advisable to mix different plant-based protein sources. After all, it is easy to digest and keeps you full for a long time. Let's get to the carbohydrates. In a 100-gram serving, there are about 30 grams of it and 9 grams of fiber. In addition, it contains healthy monounsaturated and polyunsaturated fats, which have a positive effect on the performance of the cardiovascular system{2}.

Vitamins and minerals are also a strength of the seeds of this plant. We find here a lot of potassium, phosphorus, magnesium and calcium. Selenium and iron too, but not as much. In addition, they contain vitamin A, which has a positive effect on vision, folic acid, which is especially recommended for people planning pregnancy, and vitamin K, which is irreplaceable for blood clotting. B vitamins are also present{2}.

It is worth mentioning the high content of phytoestrogens. These are chemical compounds with estrogen-like effects. Therefore, it is not recommended to consume large amounts of soy products for men as these compounds negatively affect potency and libido{3}.

Where can we find soybeans?

Contrary to appearances, finding soybeans yourself is not that easy. However, many widespread and well-known products are made from them. Soy itself is closely related to vegan and vegetarian diets as it is one of the best meat substitutes. Tofu won Something like cheese, particularly popular in Asia, but also in popularity Sojadrinks of all kinds, soy burgers and generally all those products that are based on meat. Soy itself does not have a special taste, but it is beneficial because it tolerates spices well and its taste can be changed at will by adding other substances. I was surprised myself when I first ate soy chops and to my surprise they tasted surprisingly similar to traditional ones. This is where the answer to the popularity of soy products comes into play. They are very versatile and everyone will find something for themselves.

You can also mention products like traditional soy sauce or soybean paste (miso), which are an inseparable part of Japanese cuisine. Unfortunately, these products contain large amounts of salt, so use common sense when consuming them. There are also soybean oils as an alternative to oils of animal origin, as well as various ointments made from soybean extracts or supplements. Sometimes soy protein is also used as a filler as we can find it in products where we wouldn't expect it at all. So I recommend you read the labels carefully.

Like rice, it owes its popularity to its ease of cultivation and price. In addition, you do not need to consume a lot of it because of its high nutrient density. It is still a paradox that in our country the prices of soy products are relatively higher than their traditional counterparts. This situation can be compared with the growing popularity of Japanese cuisine - sushi. In the land of cherry blossoms, it belongs alongside ramen (a type of Japanese thick broth with additives) or Kimchi to the basic dishes (Japanese sauerkraut), while in Poland it is considered the so-called. premium product. Nevertheless, I strongly recommend that you familiarize yourself with the topic.

The effect of soy products on the body

Consumed in reasonable amounts, soy has many health benefits. The phytoestrogens it contains have a positive effect on the bones and can increase their mineral density in particular. It is helpful in the prevention and treatment of osteoporosis or the prevention of broken bones, especially in the elderly and menopausal women. Women are more likely to experience bone loss at this point due to estrogen deficiency.

This can be seen in the example of women living in Asia. Next to fish, soy is the most important source of protein there. Studies of European and Asian women have shown that they suffer a much lower rate of hip fracture than European women{4}.

In addition, they support the proper functioning of the urinary system and reduce nervousness and irritability. For this reason, soybean extracts are a common ingredient in supplements that help women in perimenopause.

Cardioprotection

The high content of isoflavones has a positive effect on the cardiovascular system. They can make a significant contribution to reducing the risk of heart attack, but also to preventing coronary heart disease or arteriosclerosis. This is due to mono and polyunsaturated fatty acids. Isoflavones reduce the level of "bad" LDL cholesterol and increase the level of "good" or HDL cholesterol. They are also helpful in maintaining normal blood pressure and normal liver function{4}.

Antioxidant effect

Studies have been conducted to show the link between the consumption of soy products and the occurrence of cancer. Soy has been instrumental in reducing the incidence of prostate and breast cancer. We speak of the Asian population because consumption is highest there. This was due to a substance called genistein, a powerful antioxidant that effectively fights excessive amounts of free radicals.

contraindications

Naturally, people with a soy allergy should not eat any products rich in soy. Unfortunately, it is a strong allergen, and its addition to some products makes careful reading of labels and ingredients very important. The proportion of allergy sufferers is significantly higher in the European population than in the Asian population, since soy is a new product for us.

Doubts are also raised by the fact that soy reduces the absorption of iodine, which is crucial for the proper functioning of the thyroid gland. It also decreases the absorption of levothyroxine, a hormone used to treat hypothyroidism, which is why people struggling with disorders of this organ should eliminate soy from their diets after consulting a doctor. Additionally, feeding infants soy-based formula has been shown to increase the risk of developing thyroid disease in adulthood in some cases{3,4}

Do not overconsume phytoestrogens soy products. Despite the fact that estrogen is naturally present in the male system, too much of it can have negative effects on potency and libido and even lead to gynecomastia, resulting in breast enlargement or a reduction in semen quality{4}.

Phytic acid is another chemical compound with potentially harmful effects. It can decrease the absorption of certain vitamins and minerals including: calcium, iron and magnesium. This only happens after too much soy consumption, however people deficient in these micronutrients should definitely limit soy products{4}.

summary

Soy can be a great substitute for meat and a source of many health-promoting ingredients. Its positive effect on the body should not be overestimated. However, let's remember its reasonable amount in the daily menu so as not to overdo it due to side effects.

Bibliography:

Ren Sa & Michael G. Gilbert: Glycine. In: Flora of China [on-line]. eFloras.org. [Accessed 06/03/2014].

National Nutrient Database for Standard Reference Legacy Release, soybeans, mature seeds, raw, https://ndb.nal.usda.gov/ndb/search/list

1. Kwiatkowska, Soy phytoestrogens in the prevention of lifestyle diseases, Borgis - Postępy Fitoterapia 4/2007, http://www.czytelniamedyczna.pl/2590,fitoestrogeny-sojowe-w-profilaktyce-chorob-cywilizacyjny.html
2. Kwiatkowska, Phytoestrogens – health-promoting role and content in products, Borgis – Postępy Fitoterapia 2/2009, http://www.czytelniamedyczna.pl/2641,fitoestrogeny-rola-prozdrowotna-i-zawartosc-w-produktach.html