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There is still much debate going on around the role of soy protein as well as its effect on cholesterol. A few meta-analyses have dug into the existing data and concluded that protein does indeed lower bad cholesterol levels.1. Soy protein
Soy protein is a nutritional ingredient derived from whole soybeans. It's high in protein but cholesterol-free and low in saturated fat. Soybeans are one of the few plant-based foods that include all the essential amino acids.The Food and Drug Administration (FDA) includes soy protein on its list of foods that can lower cholesterol.
Protein đậu nành là thành phần dinh dưỡng có nguồn gốc từ đậu nành nguyên chất
2. Soy and cholesterol control
Add tofu to a stir-fry, soy milk to your morning bowl of oatmeal, or edamame as a snack. This can be a good activity if you are trying to improve your cholesterol levels.Some studies suggest that soy protein may be helpful. But the evidence for these arguments is not strong. So it's possible that the evidence from this study means you'll definitely want to make changes to your diet to help lower your cholesterol and blood fats.
Eating soy foods can help reduce the body's bad LDL cholesterol by about 3%. That's very little, but when you're trying to take advantage of everything you can for your cholesterol, it's worth considering.
In addition, soybeans are also a good source of protein, fiber and heart-healthy omega-3s. Although, the nutritional composition of soybeans is not the same as those found in salmon or tuna. Plus, naturally derived soybeans have no cholesterol and are low in saturated fat.
3. How to use soybeans
The best way to benefit is to trade soy products for foods you normally eat that are high in animal fats. Here's how:Instead of using chicken in your meal, try a soy substitute like tofu pieces. Instead of using ground beef in your meal, try using soy protein. Instead of using regular sausage, choose a sausage made from soy. Instead of adding chili to the beef while it's cooking, cook the chili with the soybeans. Instead of drinking cow's milk, experiment with soy milk. Check the label to make sure it's fortified with calcium and vitamin D, and not too high in sugar. Instead of butter, use soy nut butter. Instead of eating lots of high-fat cheese, try soy cheese. Instead of processed snacks, enjoy a cup of edamame. However, you also need to be aware that there are no proven benefits to adding soy isoflavones supplements to your diet. Instead, eat whole-grain soy foods to meet your nutritional requirements from soy. In addition, you should also note:
Soy sauce and soybean oil do not contain soy protein, although soy is an ingredient in the manufacturing ingredient Read the manufacturer's label carefully. You should make sure that the soy products you buy are also low in saturated fat, cholesterol, salt and added sugar. If you see "soya" on packaged foods, it's another word for soy.
Hãy ăn những thực phẩm từ đậu nành nguyên hạt để đảm bảo yêu cầu dinh dưỡng từ đậu nành
4. Some soy products
Tofu is a solid extract of soybeans. Ruth Frechman, RD, spokeswoman for the American Dietetic Association (ADA.), says tofu has a mild, bean-like flavor. Tofu is often used in stir-fries, curries or stews. At the same time it also tends to pick up the flavor of the sauce. Soybeans are roasted soybeans that can be used as a delicious snack. And researchers suggest that soybeans are a convenient and crunchy source of protein. Soy milk is made from ground soybeans with water. You can replace soy milk with milk in your coffee or cereal. Or you can just drink it alone. ADA spokeswoman Suzanne Farrell, MS, RD says that many of his customers actually enjoy soy milk smoothies. It's a great way to include soy in your diet. Soy burgers, soy cheeses and other products now fill the freezer and fridge at your local supermarket. Manufacturers have come up with soy products that mimic most meats and dairy products. Buy a few different varieties and give them a try. Edamame is soybeans still in the pod. They are sold either frozen or fresh. Frechman recommends microwaving frozen edamame with a little water and chicken stock for easy access to soy protein. Tempeh is a cake made from fermented soybeans. It can be used as a meat substitute and works well in spaghetti sauces. Miso is a paste made from soybeans that is used to make soups or as a condiment. Soybean meal is a powder made from roasted soybeans. It can be added to pies. In the process of choosing food that you like. It's important to substitute soy for some meat-based protein products, especially those with saturated fat.
Điều quan trọng là thay thế đậu nành cho một số sản phẩm protein từ thịt
5. Soybean content used in the diet
The Food and Drug Administration (FDA) recommends eating 25 grams of soy protein per day. This amount can reduce bad cholesterol levels by up to 10%. On the other hand, some experts recommend higher levels of up to 50 grams per day.However, 50 grams is a lot of soy protein. Eating this much each day will require some careful planning and arrangement and should also be started slowly. Gradually increase the amount of soy in your diet as you find one that you like
If you are new to soy in your daily diet, add soy to your diet one at a time. a little. Replace soy protein with animal protein foods a few times a week. It's the best way to cut down on saturated fat and lower your overall disease risk.
For the best implementation of the diet requires a long-term plan. Because your best diet is one that has a wide variety of foods, like fruits, vegetables, nuts, seeds, whole grains, and beans. That's better than a diet high in soy products.
However, you just need to eat soy in moderation. To do this, you should experiment with how to prepare and enjoy them. It's rare, but some people experience digestive problems like stomach pain, loose stools, or diarrhea when they eat soy. This may be because these people are allergic to soy.
In addition, some people are concerned that too much soy may have a negative effect on hormones, especially for men. However, this theory still has no concrete scientific basis and is still controversial.
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Reference source: webmd.com
