Soy 101

The soybean (U.S.) or soya bean (UK) (Glycine max) is a species of legume native to East Asia. It is an annual plant that has been used in China for 5,000 years as a food and a component of drugs. Soy contains significant amounts of all the essential amino acids for humans, and so is a good source of protein. Soybeans are the primary ingredient in many processed foods, including dairy product substitutes.

Nutrition and Function

Soybeans are considered by many agencies, including the US Food and Drug Administration, to be a source of complete protein. A complete protein is one that contains significant amounts of all the essential amino acids that must be provided to the human body because of the body’s inability to synthesize them. For this reason, soy is a good source of protein, amongst many others, for many vegetarians and vegans or for people who cannot afford meat.

According to the FDA, “Soy protein products can be good substitutes for animal products because, unlike some other beans, soy offers a “complete” protein profile. Soybeans contain all the amino acids essential to human nutrition, which must be supplied in the diet because they cannot be synthesized by the human body. Soy protein products can replace animal-based foods–which also have complete proteins but tend to contain more fat, especially saturated fat–without requiring major adjustments elsewhere in the diet.”

Soy in your diet can lower cholesterol. There are many scientific studies that support this conclusion. In fact, the FDA agreed that 25 grams per day of soy protein, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.

Soy may also reduce symptoms of menopause and the risk of osteoporosis. Soy products may possibly prevent certain hormone-dependent cancers, including breast cancer, endometrial cancer, and prostate cancer.

Risks and Side Effects

For individuals who are not allergic to soy, no serious short-term or long-term side effects have been reported from eating soy foods.

Common mild side effects include stomach aches, constipation, and diarrhea.

Soybeans also contain moderate amounts of a natural substance called purine. Purines can make gout worse. Persons with gout should not eat alot of soy products.

Soybeans(green, raw) Nutritional value per 100 g (3.5 oz)
Source: USDA National Nutrient Database for Standard Reference, Release 21 (2008)

Scientific Name:  Glycine max
NDB No: 11450 (Nutrient values and weights are for edible portion)

Tags: health, nutrition, soy, soybean