Health & Life

Unlocking Soybean’s Superpowers: A Nutritionist’s Take on Soy’s Surprising Benefits

Did you know that soybeans are a powerhouse of nutrition? A mere 100 grams of soybeans boasts a whopping 38% protein content, providing all nine essential amino acids that our bodies need. But that's not all - soybeans are also rich in healthy unsaturated fats like omega 3, 6, and 9, as well as fiber, which helps to keep weight in check.

Administrator

6 August, 2024

Dr. Tran Thi Minh Hanh praises the benefits of soy.

Let’s listen to the valuable sharing of Dr. Tran Thi Minh Hanh, a member of the Executive Committee of the Ho Chi Minh City Food and Nutrition Association, as she uncovers the hidden benefits of soy and explains why it is considered an ideal choice for a healthy and plant-based diet.

Question 1: Doctor, plant-based nutrition is a recent global trend. What are the reasons for this shift?

First and foremost, the positive impact of plant-based nutrition on nutritional balance and overall health cannot be overstated. Unhealthy diets high in saturated fat, sugar, and salt contribute to obesity and chronic non-communicable diseases such as cancer, diabetes, and cardiovascular issues. Additionally, incorporating plant-based foods into meals helps balance protein and fat intake with animal-based products, creating a more harmonious diet. Plant-based foods also provide natural antioxidants that benefit the body by neutralizing, inhibiting the formation of, or increasing the elimination of free radicals.

Secondly, plant-based nutrition, including soy products, has a positive and sustainable impact on the environment. Consumers are increasingly aware of the environmental benefits of these foods, as their consumption reduces the ecological footprint of animal agriculture and promotes a more sustainable ecosystem. Research suggests that soy provides more protein per unit of greenhouse gas emissions compared to animal-based foods.

Question 2: Among plant-based protein sources, is soy the best choice, Doctor?

Plant-based proteins can be found in various beans, including green beans, soy, and black beans. However, soy stands out as one of the best options due to its high biological value amino acids, comparable to those found in meat and fish.

Soy boasts a higher and superior protein content than other beans, with nearly 38% protein per 100 grams. Soy protein is considered a complete protein as it provides all nine essential amino acids that the body cannot produce on its own. Notably, soy is cholesterol-free, so including soy products in your diet will not increase blood cholesterol levels. When combined with proper strength training, soy protein promotes muscle mass gain, similar to animal-based proteins, including whey protein.

In addition to high-quality protein, soy also contains beneficial unsaturated fatty acids like omega-3, 6, and 9, which are known to support cardiovascular health. Soy is also rich in fiber, promoting satiety and helping to curb overeating and prevent obesity.

Beyond these three standout components, soy offers a range of vitamins (A, K1, B9, B1, B3, etc.) and minerals such as calcium, copper, magnesium, manganese, and phosphorus.

The nine amino acids in soy bring a myriad of benefits to the body.

Question 3: Doctor, you mentioned the nine amino acids in soy protein. What are the roles of these amino acids?

Soy protein is recognized as the most perfect plant-based protein due to its composition of nine essential amino acids that the body cannot produce on its own and must obtain from food. The benefits of these nine essential amino acids are as follows:

Leucine (Leu.) – Essential for protein synthesis and muscle repair, regulating blood sugar levels, stimulating wound healing, and supporting the production of growth hormones.
Phenylalanine (Phe.) – Reduces stress levels by forming the structure and function of proteins and enzymes, and producing other amino acids like L-tyrosine, which increases the levels of the neurotransmitter dopamine, adrenaline, and norepinephrine, helping to regulate mood, improve memory, enhance focus, and promote mental alertness.
Threonine (Thr.) – Plays a crucial role in skin health, connective tissue, fat metabolism, and immune function.
Isoleucine (Ile.) – Involved in muscle metabolism, hemoglobin production, energy regulation, and immune enhancement.
Histidine (His.) – Participates in the formation of important neurotransmitters for immune response, digestion, and sleep cycles. Histidine is also vital for maintaining myelin sheaths, protecting nerve cells.
Tryptophan (Trp.) – A precursor to serotonin, a neurotransmitter that regulates appetite, sleep, and mood.
Valine (Val.) – Stimulates muscle growth and regeneration, and contributes to energy production.
Methionine (Met.) – Plays a significant role in metabolism, detoxification, promoting tissue growth, and absorbing zinc and selenium, which are essential for human health.
Lysine (Lys.) – Crucial for protein synthesis, calcium absorption, and the production of hormones and enzymes. This amino acid is also important for energy production, immune function, and the formation of collagen and elastin.

Question 4: With soy’s superior benefits, soy milk is considered a delicious and nutritious option for the whole family. Can you elaborate on this, Doctor?

Soy milk is a popular soy product known for its delightful taste and nutritional profile. For teenagers, soy milk supports physical and intellectual development, boosts immunity, and lowers the risk of chronic non-communicable diseases. For women, it aids in weight management and skin care. For middle-aged and elderly individuals, soy milk helps maintain mobility and reduces the risk of cardiovascular issues and osteoporosis.

Since soy protein is a high-quality protein with nine essential amino acids that the body cannot produce, it is highly beneficial for increasing muscle mass and strength, as well as post-workout recovery for men. Additionally, isoflavones in soy help lower the risk of prostate and colorectal cancer.

Drinking soy milk is a convenient way to incorporate soy protein into your daily diet.

Question 5: Doctor, are all soy milk products good? Are there any considerations when choosing and consuming soy milk? How much soy milk should we drink daily?

When assessing the quality of soy milk, it’s essential to consider the safety and quality of the soy source. The safety of genetically modified soy is still a subject of debate, and long-term studies on its effects are lacking. Therefore, it’s advisable to choose non-genetically modified soy products to ensure safety. In addition to homemade soy milk, you can opt for ready-to-drink packaged soy milk from reputable brands that employ modern technology and advanced production lines, ensuring food safety and quality without the use of preservatives. Always read the nutritional information on the packaging.

Regarding the amount of soy milk to consume, it depends on individual needs and health status, and it should be balanced with other foods in your diet.

Thank you, Doctor, for your valuable insights!

Frequently asked questions

Soybeans are a rich source of protein, offering all the essential amino acids. They also provide good fats, vitamins, and minerals. Soy products can help lower cholesterol, improve heart health, and reduce the risk of certain cancers. Additionally, they are a good source of dietary fiber, promoting healthy digestion and weight management.

Soybeans are versatile and can be incorporated into a variety of dishes. They are a complete protein source, making them an excellent alternative to animal protein. Soy products like tofu, soy milk, and edamame beans are nutritious and can help meet daily protein requirements. Soy isoflavones have antioxidant properties, fighting inflammation and protecting cells from damage.

Soy isoflavones have been linked to improved bone health, particularly in post-menopausal women. They can help reduce hot flash symptoms and may even offer some protection against breast cancer. Additionally, soy isoflavones can improve heart health by lowering cholesterol levels and reducing the risk of cardiovascular disease.

Soybeans and soy products are high in protein and fiber, which promote satiety and help manage appetite. They can enhance weight loss efforts by reducing overall calorie intake and providing essential nutrients that support a healthy metabolism.

While soy products offer numerous benefits, some individuals may have soy allergies or sensitivities. Additionally, there has been some concern over the potential impact of soy isoflavones on hormone-related conditions, particularly in high doses. However, for most people, moderate consumption of soy is considered safe and beneficial.