You’ve asked Google the following questions concerning soy. Here is a summary of all the most asked questions on your search engine and their answers. Soy is surely gaining popularity lately, especially among Canadians.
And it’s not just because of soy sauce and soy milk… Soybeans and edamame are also good for you! Although there is scientific research on the matter, it is sometimes hard to determine what is fact or fiction. So, here are the answers to your questions and recipes with edamame as a bonus!
Soybeans are a member of the legume family, which also includes peanuts, beans, chickpeas, and lentils.
Green soybeans, also known as edamame, are harvested when still immature. But just like mature soybeans, they are rich in protein and fiber. When shelled and boiled, they go marvellously well in soups, salads, and stir-fries. Plus, they make the perfect snack when eaten straight from the pod! You should definitely try recipes that include edamame!
No! In fact, it’s quite the opposite: its nutritional values are super impressive!
In contrast with most plant-based protein (except quinoa and buckwheat), soy proteins are “complete”, meaning they contain all the essential amino acids and in sufficient quantities for protein synthesis to happen. Soybeans are therefore rich in high-quality protein.
Although edamame contain more fat than other legumes, they mostly provide monounsaturated and polyunsaturated fatty acids, such as Omega-3. Plus, since soy is of plant origin, it is free of cholesterol. Soybeans are also a good source of fiber.
In addition, soy is an excellent source of some minerals, such as calcium, zinc, and vitamin B.
Not only does soy have excellent nutritional values, but it also has numerous health benefits. Including more soy in your diet helps control blood pressure, decreases cholesterol levels, and improves cardiovascular health. Furthermore, a daily consumption of a small quantity of soy products helps minimize symptoms associated with menopause, such as hot flashes.
In short, soy is definitely part of a healthy diet. However, just like for any other foods, it should not be consumed in excess. To this day, a daily consumption of 2 to 3 portions of soy-based products such as tofu, soy milk, soybeans, and edamame is recommended.
A fiber-rich diet, along with proper hydration, helps regulate the intestinal transit. Since soy has many forms in the food industry, its fiber content is highly variable. However, soybeans and edamame are rich in fiber. Constipation is much more often caused by dehydration, a lack of physical exercise, or a poor fiber intake.
A fiber excess can also cause constipation. However, this applies to a very high level of consumption which is rarely reached in a “standard” diet.
For people who are not used to eating soy regularly, digesting it can be more difficult. Consequently, you may get bloating and gas because of its high raffinose content, a sugar contained in the bean. Instead of being digested in the stomach, raffinose ferments, which may cause flatulence in order to release the gas created during this process.
To this day, research suggest this is not the case. Indeed, many studies seem to show that soy protein helps lose weight and body fat. Plus, soy is rich in protein and fiber, which both help reach satiety. Therefore, its consumption could actually help you regulate your weight.
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No! Soy has isoflavones, which are phytonutrients that affect the way your body uses estrogen (female hormone). Claims about soy isoflavones undermining the male reproductive function, including feminization, infertility, and breast growth are solely based on animal studies and isolated cases.
We therefore cannot conclude that there is a link between soy consumption and breast size.
Fortunately for those who are gluten intolerant, soy does not contain any.
Caution! If you must avoid gluten at all costs (if you have the celiac disease, for example), read the list of ingredients carefully to make sure your soy-based product is completely gluten-free.
You were wondering about soy? Well, now you have the answers to all your questions! You now know that soy is much more than just soy sauce or milk… All joking aside, you should incorporate edamame or soy in your recipes for a ton of health benefits. Plus, it’s simply delicious!
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