Soy is a popular legume of Asian origin. Soy is high in plant protein and people can consume it in a variety of ways. People who follow a vegetarian or vegan diet often use soy to replace meat.
Soybeans are healthful and rich in protein, giving them numerous nutritional uses. People can eat them, drink them in milk alternatives, and take them in the form of supplements.
However, there is some controversy surrounding the benefits and risks of consuming soy, as some producers now genetically modify the plant.
Outside of nutrition, soybeans also have other benefits. Manufacturers may also extract the oil from soy and use it to make ecologically friendly fuel, as well as candles, crayons, and engine lubricants.
In this article, learn more about soy, its potential health benefits and risks, and the best forms of soy to consume.
Soybeans are a high protein plant food that belong to the legume family. People can prepare and eat soy in a variety of ways, and it can provide a substitute for many meat or dairy products.
Soybeans come in many colors, including:
- Green soybeans: Young green soybeans are also called edamame. People can steam them and eat them out of the pod as an appetizer. Shelled edamame is also available in salads, stir-fries, and soups.
- Yellow soybeans: Producers typically use yellow soybeans to make soy milk, tofu, tempeh, and tamari. They also play a role in the production of soy flour for baking.
- Black soybeans: Several Asian food cultures use simmered or fermented black soybeans in traditional dishes.
Soybeans also provide soy oil, which people can use for cooking, biodiesel, and other industrial supplies. After removing the oil from soybeans, people can use the remaining material to make soyfoods like tofu and soy milk, as well as food for farm animals and pets.
Some manufacturers make
Less processed organic soy is the most healthful option. Some examples include:
- cooked soybeans
- edamame
- soy milk
- tofu
- tempeh
- soy nuts
Soy is a complete protein. This means that it contains all nine essential amino acids. It is an important source of protein for many people, especially those who follow a vegan or vegetarian diet.
The nutritional content of soy products may vary based on how manufacturers have processed them and which ingredients they have added. According to the United States Department of Agriculture (USDA), 100 grams (g) of raw mature soybeans
- 446 kilocalories
- 36.5 g of protein
- 19.9 g of fat
- 30.2 g of carbohydrate
- 9.3 g of fiber
Soybeans are generally low in saturated fat and high in protein, iron, and folate. They are also a good source of:
Some research suggests that including soy in the diet could have
Lowering cholesterol
Some evidence suggests that consuming soy may help to lower cholesterol. For example, a
Similarly, a 2022 study notes that a protein in soybeans can help lower triglyceride and LDL cholesterol levels by blocking an enzyme that plays a role in their production. This may help to reduce the risk of metabolic diseases.
Heart health
Some
Reducing breast cancer risk
According to a 2022 meta-analysis, both pre- and post-menopausal females who consume higher amounts of soy isoflavones may have a lower risk of breast cancer.
A
Reducing the risk of type 2 diabetes (T2DM)
According to the same
Reducing osteoporosis risk
Soy isoflavones may also
Although health experts generally consider soy to be safe to consume, some people may have
Soy allergy
Soy is one of the most common food allergens. When a person with a soy allergy has exposure to soy, it triggers their immune system, leading to reaction symptoms that can be mild or very severe. As such, it is advisable for people with a soy allergy to avoid products containing soy.
Thyroid function
Previously, there was some concern that soy intake may interfere with thyroid function. However, a
Although, it is worth noting that soy may interfere with levothyroxine absorption. This is a medication that people may take to treat hypothyroidism.
Genetically modified organisms
If a person wishes to avoid GMOs, they can look for 100% organic soy products or those labeled as non-GMO.
Some FAQs about soy may include:
What does soy do to your body?
Soy is rich in nutrients and beneficial plant compounds that may provide some health benefits. This can include improving heart health, improving bone health, and lowering the risk of certain cancers.
Some people claims that soy may also pose some health risks, particularly heavily processed soy with a high GMO content. Some possible concerns may include potential estrogen-like effects and long-term influence on growth, digestion, sexual maturation, and thyroid health.
However, there is currently limited research supporting these claims. As such, more research is still necessary.
Why avoid soy in diet?
Some people may wish to avoid soy if they have soy allergies. Soy is among one of the most common food allergens.
Is soy a nut or bean?
Soy is a bean and not a nut. Specifically, soybeans are a legume, which includes both beans and pulses. Other foods in the legume family include kidney beans, black beans, chickpeas, lentils, and peanuts.
Does soy affect estrogen?
Soy contains isoflavones, which are a type of plant estrogen. Soy isoflavones can bind to estrogen receptors in the human body and may cause either weak estrogenic or anti-estrogenic activity. However, there is no strong evidence to suggest a link between soy consumption and hormonal changes in the body.
Soy is a rich source of a complete plant protein. There are many different types of soy products that people can consume in different ways. People can include soy foods as part of a varied and healthful diet that may offer health benefits. This may include lowering the risk of metabolic conditions.
It may be advisable for some people to avoid soy products. This can include those with an allergy or those with hypothyroidism. More research is still necessary to assess their overall potential benefits and risks of soy.