What Are the Health Benefits of Soy Foods?

The health benefits of soy foods are many. From one of the most easily digested and useful proteins of all foods to isoflavones and omega-3 fatty acids, the compounds contained in soy foods have been shown to decrease the risk of some types of cancer and heart disease, as well as help with weight loss. A rare-but-serious soy allergy outweighs the health benefits for some.

Tofu is a popular way to consume the soybean, which has many health benefits.

Soy Protein

The protein compounds found in soy foods--especially whole soybeans and soy milk-- are more complete than those found in animal products and casinate, the protein found in milk and yogurt. Because of the profoundly low ratio of fat-to-protein content in soy foods, they are a healthier source of protein than alternatives, especially in high-protein, low-carbohydrate diets.

Soy Isoflavones

Isoflavones--otherwise known as phytoestrogens--are a naturally occurring component of soy products known to fight certain types of cancers, specifically breast and prostate cancers. Isoflavones are similar in chemical structure to estrogen naturally found in the human body. An additional health benefit of soy isoflavones, duplicated in some but not all scientific studies, is their role in decreasing the risk of cardiovascular disease.

Omega-3

Soy foods and milks, like many salmon and other fish as well as flax seeds, contain omega-3 fatty acids. Omega-3 fatty acids, like isoflavones, have positive effects on heart health and cholesterol levels. In addition, these compounds are known to improve the immune system and lead to better brain health, specifically slowing the natural effects of aging on brain health. Omega-3 and omega-6 fatty acids are essential to a good diet, yet they must be obtained through food. Soybeans are a great alternative to fish in obtaining omega-3.

Soybean Oil

With polyunsaturated and monounsaturated fat levels of 61 percent and 24 percent, respectively, soybean oil is one of the healthiest forms of vegetable oil on the market. Look for margarines, oils and other products made from soybean oil rather than canola or corn. Soybean oil is rich in linoleic and linolenic acids, two essential fatty acids. Still, some soybean oil products are made from hydrogenated oils, which are much less healthy for the body.

Soy Fiber

The soybean is a greatly efficient food, where even the husks provide nutritional value to the body. Soy husks are rich in fiber, though they are usually removed when soybean foods such as soy milk, tofu and soy flour are produced. Thankfully, soy husks are not left lying around. They are used as a fiber additive for high-in-fiber breads and other products advertising high fiber content.

References

• Soy Protein, Isoflavones and Cardiovascular Health
• Soy Serves up Healthy Benefits
• Isoflavones