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Soybeans are a snack made from fresh soybeans that are soaked in water then drained and toasted. They taste similar to other soy products but have a hazelnut-like texture, and are even ground into soy butter. Soybeans are rich in fiber, plant protein, isoflavones and several other nutrients, and they can promote weight loss and promote heart and bone health...
1. Soybeans can promote heart health
The first use of soy is that it can help lower cholesterol levels and improve other risk factors for heart disease. Although the exact mechanism of action of soybeans is not completely understood, the fiber, protein, and alpha-linolenic acid (ALA) in soybeans may play a role in the body.
Soy also contains isoflavones, and this compound mimics estrogen while also acting as an antioxidant in the body. A review of 35 studies on this association found that eating soy products significantly lowered levels of LDL cholesterol - the bad cholesterol - while increasing levels of HDL - good cholesterol. Furthermore, it is known to be particularly effective in those with high cholesterol.
Other studies have shown similar results with the use of soybeans can affect the body's cholesterol levels.
Hạt đậu nành giúp ngăn ngừa các bệnh lý về tim mạch
Furthermore, an 8-week study conducted in 60 women consuming 25 grams of soy protein per day found that the rates of reduction in systolic and diastolic blood pressure were 9.9% and 6.8%, respectively. in people with high blood pressure compared with those who did not have a soy protein diet.
2. Soybeans can aid in weight loss
Roasted soybeans can aid in weight loss due to their high protein content. Consuming a lot of protein can boost metabolism and increase satiety, thus helping with weight loss.
Soy protein can work with fiber and isoflavones also provide additional benefits for fat metabolism and weight loss.
In an 8-week study in 30 adults with obesity, who were followed by a low-calorie diet with soy protein and the results showed that those who ate this diet They lost significantly more body fat than people who ate a low-calorie diet with mostly animal protein.
Hạt đậu nành có lợi trong việc giảm cân
Or another study conducted for 12 weeks in 39 adults who were obese or overweight and the results showed that those who ate soy fiber crackers for breakfast every day significantly reduced body weight , compared to eating fiber-free cookies from soy.
These studies have, in part, shown positive associations between soybeans and body weight loss. However, more in-depth studies with long-term models are still needed to further demonstrate this association.
3. Soybeans can promote bone health
Isoflavones in soybeans can strengthen bones and help prevent osteoporosis. It is a disease characterized by thin bones and an increased risk of fractures.
Furthermore, genistein and other isoflavones in soybeans have been shown to increase bone mineral density in postmenopausal women. This may be because they are beneficial for markers that control bone formation in the body.
A review of 10 studies in postmenopausal women determined that supplementing with 90 mg of soy isoflavones daily for a period of at least 6 months showed a significant increase in bone mineral density compared with placebo.
Although some other studies have not found a new link between isoflavones intake and improved bone strength, these were studies that used isoflavones supplements rather than real soy isoflavones.
Plus, there are also some studies that show soy foods can help increase isoflavones levels more than supplements
Những người bị loãng xương nên bổ sung thực phẩm từ đậu nành
4. Soybeans can help ease menopausal symptoms
During menopause, estrogen levels drop, leading to hot flashes, mood swings, and other symptoms. Because the isoflavones in soy can mimic estrogenic activity, they may help alleviate symptoms of menopause.
An 8-week study in 60 older women found that those who ate a daily diet of 86 grams of soybeans per day experienced a 40% reduction in hot flashes compared to those who did not. eat the same diet without the soybeans.
Or a review of 17 studies in postmenopausal women found that eating isoflavones for 6 weeks to 12 months reduced the severity of hot flashes by more than 20% compared with a placebo.
Hạt đậu nành có thể giúp giảm bớt các triệu chứng mãn kinh
However, there are a few other studies that provide inconsistent results. A review of 10 studies found little evidence that soy improves menopausal symptoms. Research also shows that soy's effects on estrogen levels and menopausal symptoms depend on how women process individual isoflavones.
5. Soybeans may fight some cancers
Current observational research shows that soy foods can reduce the risk of breast cancer and prostate cancer. However, the effect of soybeans on cancer risk is still highly debated. Animal studies have shown mixed results regarding soy isoflavones and tumor growth, particularly for breast cancer.
A review of 35 studies found a significant association between soy bean use and a reduced risk of breast cancer in women in Asian countries, but found no significant association between soy consumption and breast cancer in women in Western countries. What's more, studies have linked soy bean consumption with an approximately 30% lower risk of prostate cancer.
The anti-cancer effects of soy may be due to the ability of isoflavones to act as antioxidants, as well as lunasin to promote cancer cell death in test-tube and animal studies. . However, more research is needed on the link between soy and cancer.
Ngăn ngừa ung thư vú là một lợi ích đáng kể của đậu nành
6. Soybeans are very versatile
Soybeans and soy butter are readily available at grocery stores. They are also very easy to use with meals and snacks including: salads, sugar mixes, yogurts, stir-fries, pasta dishes. They come in a variety of flavors such as salted, unsalted and seasoned. Furthermore, soybeans are a suitable choice for people with peanut allergies.
Soy butter can be used spread on toast, added to smoothies, mixed into oatmeal... or can also be mixed with orange juice or vinegar to make a sauce.
Bơ đậu nành là một thực phẩm có lợi cho cơ thể từ hạt đậu nành
For the healthiest soy bean options, look for nuts that have been dry-roasted or toasted and contain no vegetable oils, residual salts or preservatives.
In a nutshell, soybeans are a crunchy, delicious snack made with fresh soybeans. They are rich in protein, fiber, fatty acids and beneficial plant compounds like isoflavones. They may not only help with weight loss, but also promote heart and bone health.
Customers can directly go to Vinmec Health system nationwide to visit or contact the hotline here for support.
Articles refer to the source: healthline.com
