Food of the Week: Soybeans

Food of the week: Soybeans

The nutritional benefits of soy have been sensationalized in the US in the past few years. It is true, the soybean does tout many health benefits. However, we have recently seen concerns emerging over the newly popular and widely used food. These concerns relate to both nutritional aspects and the way in which the soybean is mass-produced here in the US and in other parts of the world as well. Let’s take a look at the many sides of soy.

Photo Courtesy of thedailygreen.com

Benefits:

• Excellent source of protein, which is why soy is commonly used as a replacement for meat.


• Unlike meat, soy does not contain saturated fat or cholesterol and may actually lower cholesterol levels.


• Good source of Omega-3 fatty acids, iron and magnesium


• Fiber!


• Soy increases levels of nitric oxide, which help to prevent atherosclerosis (Coronary Artery Disease)


• Isoflavones in soy help to protect heart and bone health in post-menopausal women


• The protein and fiber in soybeans help to stabilize blood sugar for people with diabetes. In fact, studies have shown that a diet including soy may help to prevent type 2 diabetes.


• Soybeans contain Choline, which may lessen chronic inflammation


• Additional benefits may include gastrointestinal wellness and protection against prostate cancer

Drawbacks:

• Purified soy products (ie soy milk), often used in the US, do not have many of the health benefits of whole soy foods. These products can actually stimulate pre-existing breast tumors.


• 85% of soybeans produced in the US are genetically modified. There are no additional restrictions on genetically modified soybeans, they are treated the same as regular soybeans.

Ways to eat Soybeans:

• As an appetizer, side or snack, blanch Edamame (soybeans in their pods)


• Eat tofu or tempeh as a meat substitute


• Use soybeans in Stir-Fry or Pasta

Little Known Facts:

• Soybeans are the most widely grown bean in the world.


• The origins of the soybean go back to China over 1300 years ago


• Most soybeans produced end up being used as feed for cows, chickens and pigs (not their natural dietary choice, it helps to make their stomachs explode or get infections, but I digress….)

So it does appear that soybeans really do offer a lot of nutritional benefits, if you eat whole soy rather than refined products. As always, we need to know where our food is coming from and what has been done to it. This is not always an easy thing to do. There was an excellent documentary made this year about the food industry in the US called Food, Inc. There was a segment about soybean production that I don't think you would want to miss.