A lot of negative things are often said about soy. It is believed that products with the addition of soy are not the most useful and dangerous. But can an ordinary plant have as much harm as it is said to have? And what about the Japanese, who are known for their longevity and often eat soy? In this article, we will try to understand what is a myth and what is a fact. And find out what is the benefit and harm of soy.
The composition and nutritional value of soybeans
The properties of soy are unique. It can be an excellent substitute for most products in our daily diet. Before we understand whether soy is useful, we find out what is included in its composition.
The diverse chemical composition of this plant makes it possible to use it as a feed, in industry and, of course, for food. Soy is one of the components in products such as:
- Sausage goods;
- Dairy product;
Soy oil is used to prepare mayonnaise and margarine. Unrefined oil is used to create glycerol, plastic products, dyes, and even linoleum. And soy lecithin, which is extracted from filtered oil, is used in the manufacture of perfumes, cosmetics, rubber, ink and textiles.
So, what is the composition of soy? It contains a huge amount of vitamins:
- 100 g of grains contains 120% of the daily value of vitamin H;
- 62.7% of vitamin B1;
- 54% of choline;
- 50% folic acid;
- 48.5% of vitamin PP;
- 42.5% of vitamin B6;
- 35% of vitamin B5;
- 12.7% of tocopherol;
- 12.2% of riboflavin.
Also in the composition there is such a number of micro and macro elements:
- 590% silicon;
- 312% of cobalt;
- 141% molybdenum;
- 140% of manganese;
- 75.4% phosphorus;
- 64,3% of potassium;
- 56.5% of magnesium;
- 53,9% of iron;
- 50% copper;
- 34.8% calcium;
- 32% chromium;
- 16.8% of zinc;
- 5.5% of iodine.
The nutritional value of soy is as follows:
- To 36.7 g of protein (44,76% of the daily requirement);
- 17.8 g of fat (27.38%);
- 17.3 g of carbohydrates (13.52%);
- 13.5 g of dietary fiber (67.5%).
The calorie content of soy is 364 kcal per 100 g (this is equal to 25.56% of the daily calorie requirement for an adult).
What is soya useful for the body of women and men
What are the advantages of soy for the human body? Initially, I would like to note the huge amount of protein in 100 g of the product. Vegetable protein differs from animal protein in that it does not contain cholesterol, and it is perfectly absorbed in the human body. Thanks to this feature, the grain is a great substitute for meat and fish, which is very important for vegetarians.
Here are a few more health benefits:
- Soy is able to remove bad cholesterol. Lecithin helps in this. To feel the result, you need to consume at least 25 g of soy every day. Or it can be replaced with powdered soy protein, mixing it with oatmeal or stirring it with low-fat milk.
- Due to the presence of polyunsaturated fats, dietary fiber, vitamins and minerals, the use of soy makes it possible to reduce the risk of cardiovascular diseases.
It is useful to know that the phytic acids contained in these beans help to make the treatment of heart and vascular diseases more effective. Use soy is recommended for rehabilitation after heart attacks, as well as for atherosclerosis, hypertension and coronary heart disease.
- These beans protect against cancer. Isoflavones, phytic acids, and antioxidants prevent the development of cancer cells. They prolong the menstrual cycle and reduce the production of the hormone estrogen in the blood.
It is useful to know: soy can rightly be called an analogue of chemical drugs designed to fight cancer. The beans contain an organic substance called genistein. It acts as an antioxidant and antihelminthic agent. In its structure, the material is similar to the hormone estrogen. It interacts with estrogen receptors, stopping the development of prostate, colon, breast, ovarian, and endometrial tumors in the early stages.
- The benefits of soy for women’s bodies is that it helps fight the symptoms of menopause, osteoporosis and hot flashes. Thanks to calcium and replacement of estrogens with plant components, a woman’s well-being is significantly improved.
- Soy is very important for weight loss. Although the number of calories in it is quite large, eat a lot of grains still will not work, as it quickly saturates the body. In addition, its use begins to actively burn fat in the liver and improves metabolic processes, due to the presence of lecithin. This substance also performs the function of a choleretic drug.
- The benefit of soy for men is that these beans are a source of proteins with anabolic amino acids. They protect against the destruction of proteins that are found in the muscles. And estrogens of natural origin help to increase muscle mass, which is very important for athletes.
Due to the abundance of vitamins and minerals, soy is effective in:
- Huntington’s and Parkinson’s diseases;
- Kidney and gall stones;
- Disorders in the head, memory impairment;
- Muscular dystrophy;
- Premature aging;
What is harmful to soy for the body, and what are the contraindications to its use
And now let’s look at what is often said in the media — what is harmful to soy. There are many theories on this subject, and some of them have been tested by scientists. For example, one theory is that frequent soy consumption can cause Alzheimer’s disease. Scientists have investigated this issue and found that men who used soy tofu for a long time had more mental disabilities.
It is also believed that soy acts as an oral contraceptive, and that it can subsequently cause infertility. Therefore, it can not be used by pregnant women. It is difficult to confirm or challenge these theories.
As for GMO, many claim that modified varieties are treated with a special poison called glyphosate. It eliminates weeds and, as some believe, remains in the beans and poisons the person. However, there have been many studies that have found that there is nothing to be afraid of.
Although it is difficult to draw unambiguous conclusions about genetically modified soy, it is worth remembering that the homeland of this modified product is America, where it has been used for 20 years. At the moment, the picture is as follows: almost every third child is obese, and many suffer from allergies. But there is no evidence that this is caused by modified products.
So, use soy or not, you decide. On the one hand, it has a positive effect on health, on the other-it can be dangerous for those who want to get pregnant, who suffer from diseases associated with the endocrine system, and who are in old age. But even if you are very fond of this product, use it in a moderate amount no more than three times for 7 days and no more than 150 g per day.