Soybeans, healthy snacks with a myriad of benefits

Most people probably find wheat based snacks the healthiest and most nutritious. But did you know that soybeans are no less healthy than wheat? Come on, find out what are the benefits of soy for body health!

Nutritional content of soybeans

Soybeans are a type of legume that is often consumed by the public. Beans that have a Latin name Glycine Max It is popular because it can be processed into various kinds of food, from tofu, tempeh, milk, soy sauce, tauco, flour, to oil.

Based on the color of the seed coat, this bean has several types, namely green, yellow, black, and brown soybeans. In Indonesia, the types that are mostly planted are yellow and black. In general, all types of nuts are rich in nutrients.

Based on data from the United States Department of Agriculture's (USDA) which is equivalent to the Ministry of Agriculture in Indonesia, per 100 grams of boiled green soybeans contains 141 kcal calories, 12 grams of protein, 6 grams of fat, 11 grams of carbohydrates, 68 grams of water, and 4 grams of fiber. . These nuts also contain 9 essential amino acids which are essential for the body.

In addition, these nuts which have a slightly sweet taste also contain a myriad of other high-quality nutrients. Some of them include manganese, selenium, potassium, copper, phosphorus, magnesium, iron, vitamin C, omega 6, vitamin B6, folate, vitamin B2, vitamin B1, and vitamin K.

However, it should be understood that the nutritional content of soy products may vary, depending on how the beans are processed and what ingredients are added.

Benefits of soy for body health

Here are some health benefits of soy that should not be taken lightly.

1. Rich in essential amino acids

Seeing the rows of nutrients, it's no wonder that these nuts are one of the best sources of vegetable protein. Soybeans also contain all types of essential amino acids that are essential for the body.

Essential amino acids are the type that is needed by the human body, but the body cannot produce them on its own. As a result, you need additional intake from daily foods, such as soybeans or processed foods.

The protein content in these nuts can function as a substitute for protein from animal sources, such as beef, poultry, and eggs. So, you can make soybeans a good alternative to protein intake if you want to reduce meat consumption.

Choose whole soy products that are rich in fiber and protein so that the body can digest it slowly and keep you full for longer. You can eat a snack 2 hours before a big meal which can help you reduce your intake of excess carbohydrates or get crazy when eating.

2. Good for the heart

Did you know that soybean is the basic ingredient of tempeh and tofu is good for the heart? Yes, these nuts are a source of polyunsaturated fats that are good for the heart and your overall health.

In addition, the protein and isoflavones in nuts are also able to reduce LDL cholesterol (bad cholesterol). Well-controlled cholesterol can help lower your risk of having a stroke, heart attack, and other heart diseases.

3. Lose weight

For those of you who are trying to lose weight, health experts recommend these nuts as a healthy snack option for everyday.

The benefits of this one soybean are obtained from its high protein and fiber content to delay hunger. In addition, soybeans also have a low glycemic index.

The glycemic index itself is a value that shows how quickly your body converts carbohydrates into blood sugar. Foods with a low glycemic index tend to be digested more slowly, so they don't make you hungry quickly. This, of course, will really help you control your cravings for snacking on high-calorie foods.

4. Smooth digestion

The fiber content in soybeans also helps maintain a healthy digestive tract, including helping bowel problems to be smooth and regular. This benefit is also obtained from the isoflavone content in it.

Isoflavones themselves are antioxidants that can protect body cells from free radical damage. In addition to warding off free radicals, the isoflavones in nuts can also help intestinal absorption, so that your digestive system becomes smoother.

Regularly eating soy can help reduce your risk of developing constipation, colon cancer, hernias, and hemorrhoids. But remember, don't forget to control your soybean meal portion so you don't overdo it, huh!

5. Controlling blood sugar

The low glycemic index in nuts also has a direct impact on blood sugar levels in your body.

In general, if a food has a low glycemic index, the potential for that food to cause a drastic increase in blood sugar is relatively small. Conversely, if a food has a high glycemic index, the greater the potential for the food to cause an increase in blood sugar.

For diabetics, this is certainly good news. The reason is, people with diabetes can freely eat soybeans without having to worry about experiencing spikes in blood sugar levels. Not only that, the fiber content in soybeans also helps slow down the process of absorption of food in the body.

Well, this slow absorption process can make you feel fuller for longer. When you feel full, you usually don't have the urge to eat crazy or overeating. Again, this condition is certainly beneficial for people with diabetes who want to control their blood sugar and body weight.

6. Prevent bone loss

During menopause, the production of the hormone estrogen in a woman's body decreases dramatically. Estrogen itself plays an important role in building and protecting strong bones.

Therefore, women who have entered menopause are at high risk of experiencing bone loss, aka osteoporosis. Women are four times more likely to develop osteoporosis than men when they enter menopause.

Fortunately, soybeans contain isoflovones, which are chemical compounds that have a structure and function similar to estrogen. Not kidding, the isoflovones contained in these nuts and their derivative products are even known to be higher than other food ingredients.

If consumed regularly accompanied by intake of other high nutritious foods, these nuts can effectively help inhibit bone damage to prevent the risk of osteoporosis.

7. Reducing the risk of breast cancer

Some people believe that eating soybeans can trigger breast cancer in women. The structure of the isoflavone content in soybeans is similar to estrogen, which is often associated with breast cancer. However, the true impact of isoflavones on the body is not fully understood.

Marji McCullough, ScD, RD, a director of epidemiology and nutrition from the American Cancer Society on Today's Dietitian page, said that so far no research has proven that soy triggers breast cancer. Conversely, existing research has found that a soy-laden diet can reduce the risk of breast cancer.

So, you no longer need to avoid soy to prevent breast cancer. The reason is, these nuts have not been proven to actually increase the risk of breast cancer. For those of you who have breast cancer or have had breast cancer, you also don't need to stop eating soy and processed foods.

8. Relieves menopause symptoms

When entering menopause, women will usually display several distinctive symptoms. One of them hot flashes, namely the sensation of heat and heat that often appears at night.

This can happen because menopause causes the production of the hormone estrogen in the body to decrease dramatically. Well. these hormonal changes cause you to 'overheat' at menopause.

The good news is, a study published in the journal Menopause in 2012 reports that consumption of soy foods can help relieve symptoms of menopause. Further research is needed to find out how effective the benefits of soy can behot flash in menopausal women.

9. Reducing the risk of prostate cancer

From various rumors circulating in the community, soy is one of the foods that men should not consume. The reason is, the isoflavone content in nuts is feared to reduce the hormone testosterone so that it makes men infertile. However, is this assumption true?

In fact, until now experts are still researching the relationship between soy consumption and fertility. One study published in the journal Human Reproduction found that these nuts can reduce the number of sperm contained in male semen.

However, after further investigation, the low sperm count was not caused solely by the consumption of these nuts. Decreased sperm count actually tends to occur in men who are overweight and obese. Therefore, these findings do not adequately prove that soy consumption is associated with sperm production problems.

On the other hand, a number of studies have shown that the isoflavones in soy can reduce the risk of prostate cancer. Even so, further research is still needed because the benefits of soy have not been proven in humans.

10. Healthy milk substitute for cow's milk

For those of you who experience lactose intolerance or cow's milk allergy, soy milk can be a safer alternative drink for the stomach than cow's milk.

In addition, this milk is also sourced from vegetables (plants), so it can be a drink choice for those of you who live a vegetarian or vegan lifestyle.

The Food Control Agency in the United States, FDA, states that this milk is also good for consumption for children. Quoting from the Very Well Health page, there is no significant difference in the rate of growth and development between children who drink cow's milk and those who drink soy milk.

However, you should still consult a doctor before giving this milk to your baby. Especially if your child has food allergies or certain health conditions.

Soy bean snack recipes

1. Soy juice pudding

Tired of making the same pudding recipe? This healthy snack recipe from nuts is guaranteed to offer a new flavor that will shake your tongue. As an added bonus, this pudding can also keep you full longer. Curious? Here's the recipe.