This subject along with many others are quite common. We will do our best to answer this and many other similar questions in this article which should ease your mind regarding this subject.
Types And Uses
Soybeans come in many colors, including: Green soybeans: Young green soybeans are also called edamame. People can steam them and eat them out of the pod as an appetizer. Shelled edamame is also available in salads, stir-fries, and soups.
They also play a role in the production of soy flour for baking. Producers typically use yellow soybeans to make soy milk, tofu, tempeh, and tamari. Black soybeans: Several Asian food cultures use simmered or fermented black soybeans in traditional dishes.
Soy milk and cheese are also options for those looking to replace dairy in the diet. After removing the oil from soybeans, people can use the remaining material to make food for farm animals and pets. Some manufacturers make protein powder and isoflavone supplements from soy.
Less processed organic soy is the most healthful option. Some examples include: cooked soybeans
edamame
soy milk
tofu
tempeh
soy nuts.
Nutrition
They are also a good source of: calcium
iron
magnesium
phosphorus
potassium
thiamin The nutritional content of other soy products may vary based on how manufacturers have processed them and which ingredients they have added.
In one 2016 study of 548 women and 295 men who ate soy foods as part of a vegetarian diet, researchers found that women with higher soy intake had a higher chance of having elevated levels of thyroid stimulating hormone (TSH). A high TSH level may signify an underactive thyroid. Researchers did not find the same results in men.
The authors explain that soy is likely to be safe. However, consuming excessive amounts may create health risks in some people, such as those with undiagnosed hypothyroidism. According to the World Health Organization (WHO), genetically modified organisms (GMOs) are “organisms (i.e.
Plants, animals or microorganisms) in which the genetic material (DNA) has been altered in a way that does not occur naturally by mating and/or natural recombination.” There are many concerns around the health impacts and environmental safety of genetically modified crops. According to the USDA, in 2014, farmers used 94% of soybean farmland in the U.S. To grow genetically engineered soybeans. In one review, researchers suggest that eating GMOs could lead to illnesses that are resistant to antibiotics.
Its authors also questioned the long term safety of GMOs, as they are a relatively recent development. Also, the amount of potentially beneficial isoflavones may be lower in genetically modified soybeans. The transfer of allergens and the formation of new allergens are additional risks of GMOs.
Despite concerns about GMO crops, the WHO also state that “GM foods currently available on the international market have passed safety assessments and are not likely to present risks for human health.” However, more research needs to take place on the real health impact of genetically modified crops. To avoid GMOs, look for 100% organic soy products or those labeled as non-GMO.
How Nutritious Is Soy?
“Soybeans provide a slew of vitamins and minerals crucial for reducing risk of chronic disease; and fiber that helps you fill up and feel satisfied,” adds Jaclyn London, MS, RD, CDN.
Tempeh: A half-cup has about 110 calories, about 15 g protein and 9g of fat, depending on brand. Soy milk: One cup has 110 calories, 8g protein and hardly any fat (though it often contains added sugar). Of course, one thing to remember when you’re choosing which type of soy to try is that whole foods are always better.
Many of the inflammatory articles about the “risks” of eating soy are based on eating products made from soy protein isolates (think supplements, protein bars and “fake” meats). In addition, things you don’t want in your body, such as chemicals, could potentially be introduced.”.
Soy Protein Tips
According to Harvard School of Public Health, soy is a plant-based complete protein, containing all nine essential amino acids, making it a “high-quality” source of protein that is not from an animal.
How Is Soy Beneficial?
Soy contains phytochemicals and antioxidants to help protect against chronic diseases including type 2 diabetes and some cancers. Lowers blood pressure and cholesterol
Soy is high in protein and fiber
Low in calories
Contains healthy polyunsaturated fats, which is the healthy fat to consume.
What Food Contain Soy?
Try this Edamame Greek Salad recipe at home. Edamame Greek Salad (Source: Soy food Council)
Ingredients
¼ cup red wine vinegar
3 Tablespoons soybean oil
¼ teaspoon salt
¼ teaspoon ground pepper
8 cups chopped romaine lettuce
16 ounces frozen shelled edamame, about 3 cups, thawed
1 cup halved cherry tomatoes
1 cucumber. The Pros and Cons of Soy in Women.
Simply-Soy Teaching Package. The Soy Foods Council – Edamame Greek Salad. Crediting Tempah in the Child Nutrition Program.