Soybean has been a part of human diet for over 5000 years. Although soy is native to Asia, it has become the most widely grown crop around the world.

This legume is a rich source of proteins, vitamins, and minerals, so it is easy to see why soybean has gained popularity among nutritionists and health enthusiasts. Soy is also known for its alleged protective effects against cardiovascular diseases, osteoporosis, and some types of cancer.

A brief history of soybean consumption

Soybeans were first domesticated in China and were a major food crop in the country as early as the 11th century BCE. In the following centuries, soybean cultivation and consumption spread all over Asia.

Soy sauce, tofu, and tempeh are some of the most popular traditional soy products in Asia, all of which are still consumed today. Soybean started to enter the western diet only in the 19th century, when traders brought soybeans from China to Europe and America.

The nutritional value of soy

Soybean is an excellent source of protein, containing all nine essential amino acids. Soy is also an important source of essential fatty acids, fiber, vitamins, and minerals. Here are the nutritional values per 100g of soybeans:.

– Protein: 36g.

– Carbohydrates: 30g.

– Fat: 18g.

Soy is also rich in vitamins, particularly vitamin K, vitamin C, folate, and thiamin. Soybean also contains minerals like calcium, iron, magnesium, phosphorus, potassium, and zinc.

Soy and its health benefits

Soy has long been marketed as a health food. The claims about soy’s ability to prevent various diseases have been supported by some research, but not all. Here are some of the health benefits that have been attributed to soy:.

Soy and cardiovascular health

One of the most well-established benefits of soy is its ability to reduce the risk of heart disease. Soy contains plant-based compounds called isoflavones, which have been shown to improve cholesterol levels.

A meta-analysis of 35 studies found that consumption of soy protein significantly lowered total cholesterol, LDL cholesterol, and triglycerides, while increasing HDL cholesterol levels. The effects of soy on cholesterol levels are believed to be due to its phytosterol content.

Soy and bone health

Soy is an excellent source of calcium and other minerals that are essential for healthy bones. Soy also contains compounds called isoflavones, which may help to reduce the risk of osteoporosis.

However, studies investigating the effects of soy on bone health have produced mixed results. Some studies have found that soy isoflavones helped to maintain bone density in postmenopausal women, while other studies have found no significant effects.

Soy and cancer

There is some evidence to suggest that soy consumption may reduce the risk of some types of cancer. For example, a meta-analysis of 28 studies found that soy intake was associated with a reduced risk of breast cancer.

Soy consumption may also help to reduce the risk of prostate cancer. However, the evidence on the anti-cancer effects of soy is not conclusive. Some studies have even suggested that high consumption of soy might actually promote certain hormone-related cancers, such as breast cancer.

Soy and its potential risks

Although soy is generally considered safe for most people, there are some concerns about its potential risks. Here are some of the risks associated with soy consumption:.

Soy and thyroid function

There is evidence to suggest that soy consumption may interfere with thyroid function. Soy contains goitrogens, which are compounds that can interfere with the absorption of iodine.

Iodine is essential for the production of thyroid hormones, which regulate metabolism. Some studies have suggested that high consumption of soy may cause hypothyroidism in vulnerable populations, such as infants or people with existing thyroid problems.

Soy and fertility

There is some evidence to suggest that high consumption of soy might have negative effects on fertility in men. Soy contains phytoestrogens, which are plant compounds that mimic estrogens in the body.

Some studies have suggested that high consumption of soy may reduce sperm count and testosterone levels in men. However, more research is needed to confirm these findings.

Soy and food allergies

Soy is one of the most common food allergens, particularly in children. If you have a soy allergy, consuming soy can cause an allergic reaction, which can range from mild to severe.

Symptoms of soy allergy include hives, itching, swelling, vomiting, and difficulty breathing.

Conclusion: Is Soy Really a Longevity Factor or Just Another Overrated Food?

Soy is a highly nutritious legume that provides a range of health benefits. It is widely consumed in many parts of the world, particularly in Asia.

Soy has been marketed as a health food for many years, and its alleged protective effects against cardiovascular diseases, osteoporosis, and some types of cancer have been studied extensively. However, not all of the research has supported these claims. There are also concerns about the potential risks associated with soy consumption, particularly when consumed in high quantities.

Overall, soy can be a healthy addition to a balanced diet, but it is important to consume soy as part of a varied diet and to avoid consuming soy in large quantities.