Soybeans: benefits and harms. An integral component of soy products. What is soy, health benefits and harm. Soy for weight loss

Modern ardent supporters of the fashion for healthy eating tirelessly repeat the dangers of excessive use of red meat and animal products in the diet. This is due, first of all, to the alarming increase in the global mortality rate from cardiovascular diseases and the mass movement for a healthy lifestyle, an integral part of which is “proper” food. It's no secret that you are what you eat. Therefore, it is not surprising that the modern food industry offers a large number of substitute products that help vegetarians enjoy their favorite sausage without the risk of spoiling their karma. The most common substitute of this kind in the world will be discussed.

What is soy?

Soybean – cultivated annual plant, which has been grown in many parts of the planet since time immemorial. Soy products were especially widespread in the countries of Southeast Asia long before the arrival of Europeans, where they are still an important part of the local national cuisine. In the rest of the world it became known only in the 17th century.

It is interesting to note that this plant is very often subjected to genetic engineering. Thus, soybean is "white mouse" flora for scientists. However, in our time, soy products have rightfully gained a leading position in the dietary food market, mainly due to the increased content of proteins in their composition.

Beneficial features

Soy contains a huge amount of useful substances and vitamins that have a beneficial effect on the human body. These are vitamins B1, B2, B6, microelements (manganese, selenium, copper, potassium, phosphorus, magnesium, iron, calcium), folic acid, isoflavones, phospholipids. The list of beneficial properties of soy products does not end here:

Soy meat is a complete replacement for red meat in products that have traditionally used raw materials of animal origin. This is not only meat, but also milk and flour (used as a substitute for chicken eggs). Moreover, their energy value is absolutely not inferior to their animal counterparts. That is why soy meat, milk and flour occupy a significant part of the diet of vegetarians, as well as people who are allergic to animal products.
The most important benefit of consuming soy is effectively lowering cholesterol levels in the blood, which is especially important for diseases of the cardiovascular system: atherosclerosis, coronary heart disease and hypertension, as well as during recovery from a recent myocardial infarction. Plus, soy stabilizes the amount of fat in the liver.
Due to its ability to lower cholesterol, soy is also recommended for people who have problems with excess weight, are obese and want to lose weight.
Soy contains natural analogues of female hormones - isoflavones, which are also called phytoestrogens. Although they resemble estrogens in their structure, they have absolutely no effect on the sexual sphere. They help women during menopause to more easily endure the symptoms of menopause.
Soy is also indicated for diabetes, as it slows down the absorption of glucose from the blood. And due to the low sugar and carbohydrate content, it can be a good addition to the diet of diabetics.

Harmful properties

Of course, any product has its negative sides. However, in the case of soy protein-based products, it should be remembered that the harmful properties can be quite serious and can further lead to a sharp deterioration in health.

Soybeans slows down the absorption of iodine by the thyroid gland, therefore it is contraindicated for young children. It has long been noted that excessive consumption of these products can lead to the development of goiter in children and problems with the endocrine system in general.
Very often, the presence of soy products in the diet of young children can lead to the development food allergies.
Soybeans absolutely contraindicated for pregnant women. It not only negatively affects the development of the brain in the embryo, but can also lead to miscarriage in the future.
Another big disadvantage is cerebrovascular accident and the risk of developing Alzheimer's disease.
It also accelerates the aging process of the body.
There is evidence that frequent consumption of soy accelerates the sexual development of girls, but on the contrary, it slows it down in boys.
Soy provokes significant risk of developing breast cancer in women.
Due to the presence of a large amount of phytoestrogens in its composition, men who often consume soy milk (to gain muscle mass) have enlarged mammary glands.

Soy products

Currently, a large number of products are produced from soybeans:

Soy flour– is a complete replacement for eggs and is usually used as a dough thickener in vegetarian baking.
Soybean oil– used as a substitute for other vegetable oils.
Soy sauce- a popular seasoning for Asian dishes.
Soy milk– used as a replacement for cow's milk.
Natto– Fermented soybeans are the basis of the Japanese breakfast.
Yuba– dried foam collected from soy milk.
Tofu is a traditional Japanese cheese made from soy milk.

Conclusion

Many may wonder why, with such an impressive list of contraindications and harmful properties, Asian residents who eat soybean-based food do not get sick with these diseases?

Firstly, traditionally the population of China, Japan, Korea and other countries of Southeast Asia do not eat soy meat and milk, but products based on fermented soybeans.

Secondly, these products are not the basis of their diet, but serve only as an addition to main dishes or as seasonings, as is the case with soy sauce.

These two points also apply to residents of the rest of the world. If you do not overuse soy, you can extract the maximum beneficial properties from it without the risk of exposure to its negative factors.

Soy is a food that definitely causes the most controversial discussions among scientists around the world. Many of them claim that soy is very beneficial for the human body. Thus, in 1999, the American Food and Drug Administration (FDA) allowed manufacturers to label soy products as foods beneficial for cardiovascular health. In addition, a study was conducted confirming that soybeans contain substances that can fight cancer cells.

However, this is only one side of the coin: opponents of soy products also make very serious arguments, citing the results of research conducted by world-famous scientists.

We will present to you the results of the most famous randomized and controlled studies on soy products so that you can be convinced that consuming fermented soy in the absence of contraindications and in moderation is not dangerous to health. However, as with any other food product, moderation and a common sense approach are important here.

The homeland of soybeans is East Asia, but today soybeans are actively grown all over the world, and one of the largest producers of soybeans is the United States.

Soybeans are used in the preparation of a wide variety of foods. It should be noted here that soybeans must be cooked, because... in their raw form they are poisonous.

Soy is found in tofu, soy milk, and in a variety of milk and meat substitutes. It is also used in fermented foods (miso, natto, tempeh), which are very popular in Asian countries.

More than 90% of soybeans produced in the United States are genetically modified. Almost all crops are treated with the herbicide Roundup, which is known to have adverse effects on human health. This is evidenced by data from randomized controlled trials.

A huge portion of the soybean crop is used to produce soybean oil. The soybean meal remaining after this process contains about 50% protein and is mainly used as feed for large and small livestock. Part of the cake is used to produce soy protein.

Thus, we see that in the West (unlike Asian countries) soybeans are used in processed form; whole soybeans are practically not eaten.

The effect of soy on the human body

Whole soybeans contain a huge amount of nutrients.

100 grams of mature, cooked, whole soybeans contain high amounts of manganese, selenium, copper, potassium, phosphorus, magnesium, iron, calcium, vitamin B6, riboflavin (B2), thiamine (B1) and vitamin K.

This same serving of soybeans also contains 173 calories, 9 grams of fat, 10 grams of carbohydrates (6 of which are fiber), and 17 grams of protein.

More or less significant amounts of soy products should be eaten with salt, because soybeans contain quite a high phytates(substances that bind minerals and reduce their absorption).

Note: soybeans are a pretty good source of protein. They are not as rich in protein as meat or eggs, but are better than most other plant proteins. However, when soybeans are processed at high temperatures, some proteins can become denatured and this significantly reduces their quality.

The fatty acids in soybeans are mainly omega-6 polyunsaturated fats. This is not the best news, because evidence from randomized trials suggests that too much omega-6 in the diet can lead to inflammation and all sorts of health problems. For this reason, it is very important to avoid eating soybean oil (and other vegetable oils high in omega-6) and processed foods that contain it.

It must be kept in mind that the nutritional composition of soy depends significantly on the type of food. Whole soybeans are very nutritious, while refined soy derivatives such as soy protein and soybean oil are not nutritious at all.

Soy is such a “controversial” product that one can only talk about its beneficial properties by mentioning its harm to health.

Quite a large number of studies show that soy has an extremely beneficial effect on cholesterol levels (reduces it). But you need to keep in mind that lowering blood cholesterol levels by consuming soy products does not yet guarantee a reduction in the risk of cardiovascular disease.

Observational studies on this subject show rather conflicting results. The results of some tell us that there is progress in reducing the risk of heart disease, while others tell us that there is no such progress at all.

Another (and quite important) fact: soy contains a large amount of bioactive compounds called isoflavones, which function as phytoestrogens- plant compounds that, according to research, can activate estrogen receptors in the human body.

Frequent consumption of soy may result in decreased estrogen activity due to isoflavones blocking the normal activity of pre-existing, more potent estrogen, or may result in increased estrogen activity due to isoflavones activating the receptors. These conclusions were reached after relevant results from randomized, controlled trials.

Based on the above, the question quite logically arises: how, in this case, does eating soy affect the male body?

Observations of laboratory rats have shown that an increase in soy in the mother's diet leads to negative consequences in the development of male fetuses.

However, people are not rats. In the case of observational studies conducted among men, the results are again inconsistent.

Thus, one study conducted in a fertility clinic showed that those men whose diet included soy had a lower sperm count.

Another study shows that 40 milligrams of soy isoflavones consumed by men for 4 months had no negative effect and did not affect sperm quality.

Since both sources do not cause distrust, one inevitably has to think: perhaps it’s not soy at all?

Soy isoflavones also function as goitrogens(substances that may interfere with the normal functioning of the thyroid gland). They can inhibit the function of the enzyme peroxidase, which is necessary for the production of thyroid hormones.

A study of 37 Japanese adults found that eating 30 grams of soybeans for 3 months resulted in increased levels of thyroid-stimulating hormone (TSH), a marker of thyroid dysfunction.

Many study subjects experienced symptoms of hypothyroidism, including general malaise, constipation, drowsiness and an enlarged thyroid gland. These symptoms went away after they stopped consuming soybeans.

However, Western scientists believe that soy has no or only a very mild effect on thyroid function in humans, as there are other studies that support this opinion.

Important: In any case, people with disorders of the normal functioning of the thyroid gland are not recommended to get carried away with consuming soy products.

Due to their estrogenic activity, isoflavones are often used as a natural alternative to estrogen medications to relieve menopausal symptoms. In fact, isoflavones may reduce menopausal symptoms and also reduce the risk of bone loss in older women, much like estrogen replacement therapy.

This is good news. But, as we already know, every advantage of soybeans has a downside - a disadvantage. In this case, it is the fact that many scientists believe that soy products increase the risk of breast cancer.

In one study, 48 women were divided into two groups. One group ate their usual diet, while the others added 60 grams of soy protein to their usual diet.

After just 14 days, the soy protein group had a significant increase in the number of epithelial cells in their breasts (these are the same cells that can turn cancerous over time).

The indicators are quite unpleasant, but in this case it is important to understand that we are talking only about observational studies. Any result of observational studies that is not confirmed by clinical studies should be considered with great caution, because Observational studies may not be 100% reliable.

Clinical studies show that soy isoflavones do not have any significant negative effect on the development of cancer cells. And even vice versa. A study conducted in Harbin on the effect of soy isoflavones on breast cancer recurrence and mortality in patients receiving adjuvant hormone therapy showed that consumption of soy isoflavones in significant quantities reduced the risk of cancer recurrence in this category of patients.

Scientists around the world agree that using soy in baby food is a very bad idea.

One study found that newborn girls who were fed high-soy formula had significantly more breast tissue by age two than those who were fed breast milk or cow's milk-based products.

Another study found that girls who were fed foods high in soy were much more likely to go through puberty at an earlier age.

There is also scientific evidence that consuming soy during infancy can lead to a longer menstrual cycle and increased menstrual pain in adulthood.

There is no doubt that breast milk is by far the best nutrition for babies. For women who cannot breastfeed, cow's milk-based formulas are a much better option than soy-based formulas, which should only be used as a last resort.

Conclusion

It is known for certain that many Asian peoples consumed soy without visible problems.

In fact, these populations tend to be in much better health than Western populations, although they too have already begun to suffer from "Western" diseases, now that the Western diet has invaded their countries.

The fact is that Asian populations tend to consume fermented soy products, such as natto, miso and tempeh.

Fermented soy destroys phytic acid, although it is not free of isoflavones.

Natto (a traditional Japanese food made from fermented soybeans) may be especially beneficial because it contains significant amounts of vitamin K2, which is important for cardiovascular health and bone health.

The issue of consuming soy products is primarily a matter of dosage. Phytoestrogens consumed in small quantities do not cause much harm.

If you are going to consume soy, choose fermented soy products and use them in small quantities. As for infants, pregnant and lactating women and people with diagnosed thyroid problems, consuming soy and its derivatives is highly undesirable for them.

Soy - the benefits and harms of this product have been discussed by doctors, nutritionists and the media for several decades. Which opinion should the common consumer adhere to? Let's consider the composition of soy, its positive and negative properties, as well as its ability to influence health.

The benefits of soybeans were known back in Ancient China. It was from this country that the use of soy products spread throughout the world. A large amount of nutrients and low calorie content attract people who care about their health. Plant protein is needed by athletes, vegetarians, fasting people and those who are struggling with various diseases.

What beneficial properties does soy have?

The benefits and harms of soy have not yet been fully studied

The consumption of soy products is increasing every year. What is the reason for such popularity? Soy contains the following components:

38 – 42% protein. Soy protein is not much inferior to animal protein, but is more easily absorbed by the body.
16 – 20% carbohydrates needed for energy.
4 – 6% fiber, which has a cleansing effect.
Lecithin – promotes the proper functioning of the brain and liver, weight loss.
Isoflavonoids, which can prevent the development of cancerous tumors and other women's diseases.
Tocopherol, which slows down aging.
Phospholipids that cleanse the bile ducts.
Essential fatty acids necessary for metabolism and the health of the entire body.
Vitamins A and E, which have an antioxidant effect.
Micro- and macroelements.

How diverse are soy products?

Soybean products are consumed by the Russian population in very large quantities. In addition to conscious consumption by people leading a healthy lifestyle, soy is found in many other ready-made meals that are sold in stores:

The meat has a specific taste. For its proper preparation, it is necessary to pre-soak it in water to swell. You need to cook it for 15 minutes with the addition of seasonings, onions, garlic and carrots. Suitable as a side dish for main courses.
Minced meat, mixed with other ingredients, absorbs their smell and taste, giving the desired volume. Can be used as a main component or as an addition to minced meat.
Milk is added to coffee and soups.
Tofu cheese will help diversify your diet. Like any cheese product, it is rich in calcium, proteins and fats. It should be consumed in moderation so as not to cause allergies or stomach upset. Although to be full you need to eat more of it than cheese of animal origin.
The sauce is known for its interesting history. Allegedly, the Tibetan monk surprised his brothers with the unusual taste of the dish. At first, the monks did not even believe that the dish was Lenten until they saw with their own eyes how it was prepared. The piquant taste of this sauce can add variety to even the simplest food.
Sprouted sprouts are used to maintain the balance of vitamins and minerals in the body. Bean sprouts appear within 3 to 15 days (depending on the time of year). When they reach 4–5 cm, they are cut off and doused with boiling water for 30 seconds to prevent poisoning. The cotyledons are then removed and the sprouts are added to salads and other dishes.
Soy is added to sausages, semi-finished products, confectionery, and mayonnaise. The products may contain soy, soy protein, a plant analogue, or additives E-479 or E-322.

Soy products - health benefits and harms depend on their quantity on the menu.

The main thing is to avoid overeating. 2-3 servings of 80 grams per day are considered acceptable for consumption by vegetarians and up to 4 times a week for meat-eaters.

Features of taking kefir at night

Benefits of soy for heart disease

Soybean is useful for certain diseases and is chosen by adherents of a healthy diet as a variety of dishes:

Heart diseases - treatment and prevention of occurrence are possible with 25 grams of this product per day. There is a decrease in harmful cholesterol in the blood.
Ovulation days increase to 4 per month. Thanks to this, less estrogen hormone is released into the blood, which prevents the development of female diseases.
The effect of menopause is mitigated due to the presence of flavonoids, reminiscent of female estrogens.
Prevention of breast cancer is possible through constant consumption of the product and exposure to isoflavone, which in large quantities prevents the proliferation of cancer cells.
The presence of fiber cleanses the intestines and prevents the development of cancer cells in it.
The dietary benefits of soy come from lecithin, which prevents the accumulation of fats in the liver. Lecithin also promotes recovery from gallbladder diseases, diabetes, and muscle dystrophy.
As an alternative to protein products of animal origin, it is recommended for vegetarians, athletes, and people watching their weight and health.

What are the contraindications for use?

Consumption of soy is prohibited for children under 3 years of age

As with any other product, there are contraindications for certain groups of people:

Children under 3 years of age are prohibited from consuming soy flour, and other soy products are also not recommended. Young children may experience food allergies and developmental delays. A lack of iodine causes disruption of the endocrine system and the growth of goiter. In boys under 12 years of age, physical development slows down, and in girls under 12 years of age, puberty is excessively accelerated.
An increased amount of isoflavones can lead to Alzheimer's disease.
Brain activity decreases when the permissible amount of phytoestrogens and isaflovones is exceeded.
Soy is dangerous for pregnant women. Hormone-like flavonoid compounds contained in this product have a bad effect on the condition of the pregnant woman and the development of the embryo.
If you have breast cancer or have suffered from this disease, you can consume soy products only under the supervision of a doctor. Small doses of isoflavone promote the proliferation of cancer cells.
Problems with the thyroid gland arise due to an obstruction in the absorption of iodine and the content of goitrogenic substances that disrupt the functioning of the endocrine system.
Urolithiasis can be aggravated by oxalic acid, which is found in soy and contributes to the formation of kidney stones.
Phytate substances, contained in large quantities, interfere with the absorption of iodine, zinc, iron and calcium.

Soy absorbs harmful substances that have a bad effect on the body when consumed.

Science has proven that products modified at the genetic level disrupt the functioning of human, animal or plant cells. This fact can lead to any disease, including infertility.

I would like to hope that not all soybeans are genetically modified, but according to official data, most are still produced in this way. This is especially true for the Argentine product. Soybeans are not grown in Russia, but are imported from other countries.

From all the above facts, the following conclusions can be drawn:

Moderate consumption of soy would be definitely beneficial if it were not genetically modified.
Proper use of soy products in their pure form does not harm a healthy body.
The extent of the harmful effects that soy has on people who have diseases, unhealthy habits and other adverse factors is not fully understood by science.

The benefits of soy and the harm of soy are very relative; it is only possible to understand which is greater individually, in each individual case. If you are still not sure, consult with specialists.

Some products contain soy. Considering soy to be healthier than meat, many try to replace our usual food with it, without thinking about the question - is soy good for our body?

Soybean is one of the oldest annual plants that belongs to the legume family. It is also called the “miracle plant.” Soybeans were first grown in China. Then soybeans moved to Korea, Japan, and this crop came to Europe in 1740. The French were the first to start eating it.

After the research of soybeans by Americans in 1804, mass and targeted cultivation of this plant began. Expedition of V. Poyarkov in 1643 – 1646. visited the Sea of Okhotsk, where they saw soybean crops among the Manchu-Tungus people. But the Russian people did not show much interest in this culture. Only after the World Exhibition was held in Vienna in 1873 did soybeans become of interest to practitioners.

Composition of soy

Soybeans are rich in substances useful for human life. They are not only very nutritious, but also medicinal. For example, soy contains isoflavonoids, which prevent the formation and development of certain forms of cancer. And genestein stops cardiovascular disease in the early stages. Soybeans are also rich in lecithin, choline and other substances that play a role in the treatment of many serious diseases, fiber, vitamins B, C and E, omega 3. Soybeans contain the entire set of amino acids, which means that its usefulness is ahead of pork and beef.

Benefits of soybeans

Soy is rich in plant protein, which it contains more than eggs, fish and meat. Soy protein is very important for the proper functioning of the body. Plant proteins are absorbed by 90%. Soy products contain substances that have a positive effect on the balance of microelements in the body. Lecithin is the healthiest thing in soy. It is very important for the brain and its functioning. Lecithin helps cells recover, monitors blood cholesterol levels, fights Parkinson's disease, atherosclerosis and other human diseases. Also, the presence of lecithin slows down aging, which is why soy is very famous among older people.

Soy lecithin helps produce energy and nourishes the growing body, and this is especially important in childhood.

Soy contains the entire set of amino acids, which means its usefulness is ahead of pork and beef.

Recently, Americans have increasingly begun to add soy to their diet. Studies have shown that consuming soy products has a positive effect on human health. You need to know that only soybean in its pure form is beneficial. This in no way applies to those products in which soy is only an additive.

American researchers are unanimous that if you include 25 to 50 grams of soy protein in your diet during the day, you can reduce the level of “bad cholesterol”. And, as you know, such cholesterol clogs blood vessels, which leads to heart disease.

Positive dynamics with soy consumption were noticed in women during menopause. With age, the process of estrogen production in women slows down, and soy can compensate for their deficiency.

Harm of soy

In a documented study of 3,734 older men, it was found that those who ate soy for 50% of their lives had a greater risk of developing Alzheimer's disease.

Other studies by Asian researchers have shown that men who eat soy in their diet twice a week are more susceptible to mental impairment than those who never eat soy at all.

Some believe that eating soy leads to infertility and obesity.

Soy is also beneficial for people of all ages. The isoflavones present in soybeans are very similar in composition to the female hormone estrogen, and frequent consumption of soy can upset the balance of hormones in the body. And this can be dangerous for women who are preparing to conceive, planning a pregnancy, but especially for pregnant women.

Pediatrician scientists at Cornell University are confident that thyroid hormone deficiency can occur precisely from frequent consumption of soy products. You become overweight, suffer from constipation and fatigue. All this leads to general apathy.

The presence of soy, according to some researchers, leads to brain volume and weight loss.

Numerous studies have shown that soybeans contain both nutrients that are beneficial to the body and anti-nutrients that can be harmful to health. The anticoagulant properties, pronounced in raw soybeans, neutralize vitamin K, which ensures the level of coagulation and is also involved in the absorption of calcium. Unlimited consumption of soy can lead to mineral deficiency and pancreatic hypertrophy.

Soybeans contain lectins, which cause blood cells to stick together, inhibiting their growth. And this is fraught with consequences for the body.

Conclusion

To this day, the world of science cannot come to a consensus on the benefits and harms of soybeans.

If soybean is not classified as a genetically modified product, but is grown naturally, then its beneficial properties significantly exceed the harmful ones.

From all of the above, the conclusion suggests itself that whether or not to consume soy products should be decided by each person independently, regardless of the opinion of others.

Soy, Soy products - Video

Soybeans are the fruits of a herbaceous crop with a high content of vitamins, minerals and other substances that bring enormous health benefits to women and men. Soybeans can be boiled or stewed and consumed sprouted.

Soy is a unique ingredient from which many other soy products are made: milk, cereals, butter, flour, meat, pasta, sauces, asparagus, tofu, edamame, yuba. All this is included in the diet and, therefore, is valued by people trying to keep themselves in shape. At the same time, it is worth knowing what harm soybeans and products made from them can cause and what are the contraindications to their use. You will learn about all this and much more from our article.

Calorie content of soybeans

The calorie content of soybeans may vary. This is due to the kind of processing the product was subjected to. Beans can be boiled, fried, or stewed with other ingredients, such as meat and vegetables. There is a difference in the number of calories in boiled, fresh, and fried beans. In some cases this difference is significant.

The table provides data on the total number of calories per 100 g and the nutritional value of different types of soybeans.

Fried beans have the highest calorie content: they contain almost three times more calories than boiled beans, four times more than sprouted soybeans, and a little more than 100 more than fresh beans. That is, the calorie content of soy will directly depend on the form in which it is planned to be consumed.

Products made from soy are often included in diets due to their low calorie content. However, there are also those that contain a lot of calories. To know which foods will not add weight, and which, on the contrary, will negatively affect your figure, we will provide you with a table with indicators.

Soy products are a good replacement for milk, meat, flour, and pasta. For example, soy flour contains 291 kcal, while wheat flour contains 342, soy paste contains 197 kilocalories, and wheat paste contains 344. Consider the caloric content of fresh, boiled and fried beans.

Chemical composition and beneficial properties

The beneficial properties of soy are associated with its chemical composition. The product has a beneficial effect on human health due to the fact that the plant contains many vitamins, minerals, amino acids and other nutrients. Each substance affects one or another system or organ, and together they become the basis for health and excellent well-being.

So, what is soy rich in?

Group	Substances
Vitamins	A, E, K, C, D, PP, B vitamins (B1, B2, B5, B6, B12), beta-, gamma-, delta-tocopherol, biotin, alpha-, beta-carotene, lycopene,
Macronutrients	potassium, silicon, calcium, magnesium, sulfur, phosphorus, chlorine
Microelements	aluminum, boron, barium, bromine, iron, germanium, vanadium, iodine, lithium, cobalt, molybdenum, manganese, copper, tin, nickel, selenium, lead, titanium, fluorine, chromium, zinc, zirconium
Essential amino acids	histidine, tryptophan, theonine, phenylalanine
Nonessential amino acids	, proline, serine,
Unsaturated fatty acids	palmitoleic, linoleic, linolenic, oleic, stearidonic, gadoleic, arachidonic, erucic, eicosapentaenoic, clupanodonic, revonic, docosahexaenoic
Saturated fatty acids	lauric, stearic, myristic, pentadecanoic, palmitic, arachidic, behenic, lignoceric
Sterols	phytosterol, campesterol, beta-sitosterol, stigmasterol, delta-5-avenasterol
Carbohydrates	mono- and disaccharides, glucose, fructose, galactose, sucrose, lactose, starch, maltose, pectin

Soybeans really contain many substances, the benefits of which for the human body are simply enormous. Vitamin, amino acid, protein and other compositions, as mentioned earlier, affect all systems. Let's look at this question in more detail:

B vitamins. They have an active effect on the nervous and immune system. These substances improve brain function and affect metabolism and metabolic processes. It is the B vitamins that have a complex effect on the body. They charge you with energy and stimulate physical activity. A positive effect on the immune system is also due to B vitamins.
Vitamins A and C. Fight viral and infectious diseases. These substances are natural antioxidants. Vitamin A also affects the organs of vision: relieves tension and fatigue.
Tocopherol. It joins vitamins A and C, exhibiting its antioxidant properties, slows down cell aging, and reduces the activity of free radicals.
Lecithin. It is easily digestible, which speeds up metabolism and, as a result, removes excess weight. The combination of lecithin and choline rids the body of bad cholesterol. That is, soybeans are a good prevention of cardiovascular diseases.
Copper and iron. They prevent the development of anemia, take part in the functioning of the circulatory system, and bring it back to normal.
Vitamin E and K. Have a beneficial effect on the circulatory system. These substances improve blood clotting and promote vasodilation. Vitamin E has anti-aging properties, that is, the skin becomes more elastic, beautiful and soft, and wrinkles are smoothed out. Doctors note the beneficial effects of vitamin E on reproductive function.
Amino acids. Responsible for many functions. One of the most important is the removal of heavy metals and radionuclides from the body. Purification from such harmful substances is of great importance for people who live in regions with unfavorable environmental conditions. In addition, it is a building material for body cells.
Alimentary fiber. Responsible for removing waste and toxins. Thanks to this, the functioning of the gastrointestinal tract is normalized. Processes in the pancreas, stomach, and intestines are stabilized. Dietary fiber solves problems such as flatulence, bloating, diarrhea, constipation.

These are the beneficial properties of soy that affect the health of both men and women. Now let’s take a closer look at the benefits of soybeans exclusively for the fair half of humanity.

As for women, soy contains natural isoflavones, which have a positive effect on hormones. Thanks to these substances, all processes associated with the hormonal system are regulated and restored. There are no side effects at all. So, the benefits of soy for the female body are as follows:

consuming soybeans reduces the risk of developing malignant cancers such as breast cancer;
fats in the female body are not deposited thanks to lecithin, which is contained in soy, and the resulting fat cells are burned, which leads to getting rid of excess weight;
products made from soy alleviate menopause, the painful symptoms of which are caused by a lack of estrogen. Hot flashes disappear, and the risk of developing osteoporosis decreases.

We especially focus on the benefits of sprouted soybeans. Sprouts contain a lot of protein that is valuable for health. In addition, they are rich in vitamins, minerals, enzymes and other biologically active substances. At the same time, the calorie content of sprouts is quite low. Thanks to the consumption of sprouted soybeans, the intestines are cleansed of toxins and carcinogens. Coarse fibers swell, absorb all harmful substances and rid the body of them. It is noteworthy that soybean sprouts have 30% more fiber than wheat.

Harm and contraindications for use

There are no ideal products in nature. Everyone can harm the body in one way or another, and for some categories of people there are strict contraindications to use. Soybeans were no exception. Its consumption in excess is fraught with negative consequences. Which ones exactly?

Soybeans contain substances that can disrupt the functioning of the thyroid gland and endocrine system. In this case, there is a high risk of developing goiter, thyroiditis and similar diseases.
Beans contain oxalic acid, which in excess amounts leads to the development of urolithiasis.
The absorption of some macro- and microelements (zinc, calcium, iron, iodine) is slowed down due to the enzymes that are part of soy.
Excessive consumption of soy products causes hypertrophy of the pancreas, as a result of which its normal functioning is disrupted. Accordingly, this leads to pain and disorders in other systems and organs.
The progression of Alzheimer's disease and senile dementia is also accelerated due to the substances contained in soy.
Soy phytoestrogens are useful, but in excess quantities they disrupt the functioning of the reproductive system in women, contribute to disruptions in the menstrual cycle, acute pain during its course, and complicate the process of childbirth. Girls develop faster due to these substances, while boys, on the contrary, develop more slowly. Excess phytoestrogens can cause miscarriage during pregnancy and also lead to defects in fetal development.
For men, soy isoflavones are also unsafe, since they reduce testosterone production, weaken potency, and cause weight problems.

Based on this, you can make a list of people for whom soy and soy products are contraindicated. So, it is recommended to completely exclude the product from the diet or consume it in minimal quantities:

pregnant women;
small children;
people with diseases of the endocrine system;
people with individual intolerance (allergy).

Those with diabetes or weight problems are allowed to consume soy products, but only in small quantities. Do not forget that even a healthy person can eat no more than 150-200 g of soy per day. You should be wary of genetically modified foods. GMO soybeans have been scientifically proven to cause allergic reactions and contribute to significant weight gain.

Soy will only benefit the body if you adhere to the daily intake, follow the recommendations of your doctor and do not forget about contraindications to taking beans and products made from them.

Soy for weight loss and sports nutrition

It has been proven that consuming soybean fruits promotes weight loss; in addition, the product contributes to the formation of sculpted muscles in athletes. Why does this happen? As mentioned earlier, soybeans are rich in vitamins E and B, nonessential and essential amino acids (protein), minerals (potassium, iron, calcium, phosphorus) and other beneficial substances. Thanks to this, soy products (soy milk, soy meat, tofu, soy sauce) are easily digestible. They contain a lot of vegetable protein and biologically active components.

Nutrients contained in soybeans and sprouts reduce cholesterol levels and improve metabolic processes in the body. In combination with physical activity, these components help not only get rid of excess weight, but also not lose muscle mass. There are a huge number of soy diets that can help you lose weight, tighten muscles, get rid of cellulite and eliminate swelling. Dietary soy nutrition is the path to a healthy and beautiful body.

What is the essence of the soy diet?

The soy diet does not mean you have to eat only soy. The main principle is to use analogues of conventional products. For example, regular cow's milk is replaced with soy milk, wheat flour with soy flour, beef, chicken, pork with soy meat. Regarding the latter, this is only optional, because some types of meat are also low-calorie when cooked correctly.

There are many different soy diets, but in any version you should adhere to the following principles:

Eat often, but in small portions (200 g per meal). There should be 4-5 meals.
You need to drink at least 1.5-2 liters of liquid per day. In addition to water, you can drink green tea, but only without added sugar.
Salt is replaced with soy sauce.
You can use olive oil, lemon juice or soy sauce to season dishes during cooking. No animal fats or dressings based on them.
Food should be cooked exclusively by steaming or baking in the oven. Cooking is acceptable, but frying is strictly prohibited.
Quit the soy diet gradually to maintain the results.

The basis of the diet

The basis of the soy diet is beans, milk, tofu cheese, and soy meat. These soy products may be supplemented with other foods. During the soy diet you should not give up:

Before going on a soy diet, we recommend consulting a specialist. He will help you develop the right daily menu and decide on the duration of the diet depending on how many kilograms you need to lose. The specialist will explain how to properly break the soy diet and introduce animal products into your diet.

Soy products are valued by athletes because their consumption restores strength after heavy physical exertion, enriches the body with useful substances, and gives a feeling of satiety with a minimal intake of calories. Soy will not harm your figure, but will promote health, weight loss and a toned appearance. This product should definitely be included in the diet if there are no contraindications.