The next bean in the legume family that I will focus on is the soybean. There is a lot to be said about this fiber- and protein-packed bean. Soybeans are loaded with vitamins, minerals, fiber, isoflavones and essential fatty acids.
There are 16 grams of protein in a ½ cup of soybeans, which is a substantial amount. This serving size has about 188 calories and only 1 gram of saturated fat. The ½ cup serving also has 5.4 grams of fiber. Studies have found that soy protein may help lower blood cholesterol levels if eaten in large amounts. By incorporating soy into your diet, you are replacing high-fat, high-cholesterol animal products, and helping to lower blood cholesterol levels.
Besides being a source for healthy protein, soybeans also contain a good source of calcium, and many processed soy products made from the whole bean, such as tofu, tempeh, roasted soy nuts or fortified soymilk, also contain high levels of calcium. A diet high in protein has been shown to leech calcium out of your bones, leaving them brittle and prone to osteoporosis, but soy protein conserves calcium levels in the body. Soy isoflavones also strengthen bones and guard against osteoporosis.
Isoflavones are one of the active ingredients in soybeans that have been studied the most. They are weak forms of estrogen that mimic the body's natural estrogen and are otherwise known as phytoestrogens. They are plant molecules similar to the human estrogen that can have many beneficial effects on women’s health. Studies have shown that soy isoflavones can reduce the severity of hot flashes and other symptoms during menopause, and they may reduce a woman's risk of breast cancer.
The best news about soy is that it can easily be added to the diet in a variety of ways – here are just a few:
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Try using raw soybean, known as edamame.
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You can find products where soy has been added, such as soy burgers and other imitation meat products that use T.V.P (textured vegetable protein) made from soybeans.
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Choose to drink a glass of chocolate soy milk for a treat.
Rebecca
