Soybean: Benefits, uses and side effects

Obesity is the main risk factor for chronic conditions such as diabetes, high blood pressure and cardiovascular diseases. Experts suggest that soybeans help you lose weight through multiple mechanisms and could be a healthy weight loss substitute. 

First, soybeans are loaded with proteins and it is a well-established fact that foods rich in protein promote the feeling of fullness. Regular consumption of soybeans will make you binge lesser on unhealthy foods. It will also help in losing fat and gaining muscle tissue.

In a clinical trial on obese subjects, a higher intake of protein-rich foods lead to weight loss and loss of body fat.

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Researchers showed that when protein intake is more, there is an increase in the hormone peptide YY, which is responsible for promoting the feeling of fullness.

Several preclinical studies indicated that regular consumption of soybeans leads to a decrease in bad cholesterol (LDL) and total cholesterol (TC) levels, in addition to reducing body weight.

Consumption of soy protein is also indicated to reduce the level of fat accumulation in the body. Furthermore, it increases the excretion of bile acids from the body, reducing fat accumulation in the liver.

Read more: Seven common weight loss mistakes

Diabetes is a chronic condition marked by high blood sugar levels due to impairment in glucose metabolism. Individuals become diabetic either because their body doesn't produce enough insulin, the hormone which is responsible for regulating glucose levels or the body does not use the insulin produced by the pancreas effectively. The latter occurs due to insulin resistance, which is caused due to obesity.

Researchers have demonstrated that soybean consumption aids in reducing insulin resistance by combating obesity.

A clinical study indicated that having soybean 60 minutes before a meal could help regulate the glucose level after a meal (postprandial glucose level). This is attributable to the presence of an anti-diabetic agent called pinitol in soybeans.

Read more: Blood sugar test

Another study done on 43,176 Chinese subjects revealed that the intake of unsweetened soy items helped reduce the risk of diabetes. Soy isoflavones and other components such as fibre, polysaccharides, phytosterol and unsaturated fatty acids were responsible for this inverse relationship between the greater consumption of soy foods and reduced risk of diabetes.

Read more: What is prediabetes

Anaemia is a condition that occurs when the number of red blood cells (haemoglobin) in the body reduces. There could be various causes for anaemia, but the most common cause is iron deficiency.

Research suggests that soybean can have a positive effect on iron deficiency anaemia. A study done on anaemia induced animal models indicated that soybean supplementation led to an increase in the number of red blood cells and an improvement in the haemoglobin values.

Read more: Hemoglobin deficiency symptoms

Ferritin is a type of protein that stores and releases iron when it is required. Some amount of ferritin is already present in soybean, which helps in the storage of iron. The process of biofortification with ferritin could further help to improve this value and lead to the prevention of anaemia.

Read more: What to eat and what not to eat in anemia

Cardiovascular diseases (CVDs)  affect the functioning of the heart and blood vessels. High cholesterol, high blood pressure and diabetes are the significant risk factors for cardiovascular diseases.

Some researchers have argued that soy protein and isoflavones play an important role in the prevention of cardiovascular diseases by lowering the levels of bad cholesterol.

However, another set of research demonstrated that the rich fibre, vitamin, mineral and polyunsaturated fat content of soybeans is responsible for an improvement in cardiac health.

Whatever may be the mechanism, it is established that soybeans are conducive to your heart health.

Read more: Heart disease treatment

Bones are the supporting structures of the body and aid in movement, function and protection of internal organs. They are also responsible for storing essential minerals and releasing them when needed for other body functions. Additionally, bones protect the other organs from getting injured.

Studies show that soybeans can help in keeping the bones stronger. They are a great source of the compound isoflavones, a type of chemical compound that has estrogenic activities and is similar in structure to osteoporosis treatment drugs. Estrogen is protective of bone structure and being rich in estrogen like compounds, soybean is the perfect food for preserving bone strength. Soybean isoflavones can increase bone density in women before and after their menopause. Researches make a strong recommendation for soybean to be included in the diet for improvement in bone health.

Read more: Osteoporosis diet

Sleeping disorders involve changes in sleeping patterns, which can have a negative impact on the body. Some common characteristics of sleeping disorders include sleeplessness, fatigue, anxiety and a strong urge to sleep during the day.

According to research, isoflavones present in soybean can help improve the quality of sleep. Isoflavone which is a type of phytoestrogen is similar in structured compared to the estrogen found in the human body. Estrogen is responsible for regulating the sleep-wake cycle.

Read more: Sleep chart by age and gender

A clinical study done on 1076 adults indicated that a higher intake of isoflavones can help regulate the duration of sleep while also improving sleep quality.

Another research on 169 postmenopausal women revealed that isoflavones were associated with better sleep quality.

So, indulge in a delicious bowl of soybeans to sleep better.

Read more: How to fall asleep

Irritable bowel syndrome (IBS) is a condition that affects the large intestine. It is characterised by digestive symptoms like stomach cramps, constipation, diarrhoea and bloating along with changes in bowel function. Although the condition is chronic, it can be kept under control by managing your diet and lifestyle.

Research indicates that soybeans supplementation in the diet can help control IBS by improving the quality of life. Although, it did not guarantee an improvement in the symptoms during the study period.

The study stated that isoflavones and their extracts daidzein and genistein improve the functions of the intestinal barrier. Isoflavones also protect the intestines because of their antioxidant properties.

It was further said that soy isoflavones can protect the gut from inflammatory cytokines that lead to the onset of irritable bowel syndrome.

Read more: Exercises for Irritable bowel syndrome

Cancer is one of the most dreaded diseases. It is caused due to abnormal cell growth and its risk factors include obesity, processed foods, environmental changes, smoking and chronic inflammation.

Research reveals that soy products and soy protein have antioxidant properties that can aid in the prevention of cancer. This is because of the presence of polyphenolic compounds present in them. These compounds include isoflavones, chlorogenic acid, caffeic acid, and ferulic acid.

A clinical study done on more than 6000 women with breast cancer revealed that consuming soy foods rich in isoflavones reduced the risk of mortality caused due to the disease.

Menopause is when a woman stops getting her periods. It happens because of the age-related decline in reproductive hormones and usually occurs when the woman is between 40-50 years of age. Some common menopausal symptoms include hot flashes (a feeling of warmth), sleep disturbances, anxiety and mood disorders.

According to research, soybeans can help alleviate symptoms in the beginning and end of menopause.

In addition, it was indicated that isoflavones present in soy can help to reduce the frequency and severity of hot flashes in women.

Read more: Early menopause and premature menopause