Soybean is one of the healthy food choices men eat today. Also known as glycine max and soya bean, soybean is a legume species native to Asia. The edible bean is well-known for is protein content for packed meals and animal feeds, such as in meat and dairy products. The following are the health benefits of soybeans, along with a sample recipe.
Health Benefits
Build Muscles and Bones with Protein
One benefit of soybeans is protein. Protein is a macronutrient, alongside carbohydrates and fats and it is mainly responsible for the growth and development of cells and tissues, such as the muscles, bones, teeth, and the other organs of the body. According to Authority Nutrition, a cup of boiled soybeans contain around 29 grams of protein and consumption of this macronutrient, as per the publication, has been attached with a modest reduction in cholesterol levels. This is the reason many athletes consume soybeans or foods with soybeans before, during, and after their training – it helps them repair and build the damaged muscles during the training. Hence, people who are interested in growing their muscles may want to consider eating soybeans or soybean products.
Anti-Cancer
Another benefit of soybeans is cancer prevention. According to World’s Healthiest Foods, soybeans contain an isoflavone phytonutrient called genistein, which is a common focus of cancer-prevention clinical trials. As per the publication, genistein enhances the action of p53, a protein that suppresses tumor. The increased activity of p53 also helps trigger apoptosis or programmed cell death in cancer cells, as well as cell cycle arrest or stoppign cancer cell activity. Genistein also helps block the activity of protein kinases, which delays tumor formation, particularly in prostate and breast cancer. Thus, people can consume soybeans to help reduce the risk of cancer development.
Cardiovsacular Health
Soybeans also help promote the health of the heart and the blood vessels. According to BBC Good Food, soya beans contain phytosterols, compounds that have the same structure with cholesterol and steroid hormones. As per the publication, phytosterols inhibit cholesterol absorption by blocking sites where cholesterol is absorbed. To add, adequate documentation of the compound’s ability to reduce cholesterol has been established.
Menopause
Another health benefit of soybeans is the support for the body’s menopause (in women). According to Organic Facts, the isoflavones present in the beans are capable of binding to estrogen receptor cells, reducing symptoms like hunger pains, hot flashes, and mood swings. Hence, eating soybeans or products with soybeans may ease the discomfort felt by women in their menopausal period.
Sample recipe
One recipe that makes use of soybeans as ingredients is Soybean-Cabbage Casserole. According to Mother Earth News, the ingredients include two cups of cooked soybeans (ground), whole wheat white flour, one egg dash of pepper, half cup of milk butter or margarine, three tablespoons of oil, one large cabbage (about two pounds, shredded), three tablespoons of oil, one tablespoon of soy sauce or tamari, half teaspoon of sugar, and a teaspoon of salt.
To prepare, as per the publication, the cabbage is sautéed in the oil in a large skillet until it wilts. Next, the soy sauce, half of the salt, and the sugar are added and cooked covered for another 15 minutes. Then, the soybeans, egg, remaining salt, pepper, and flour are combined and the milk is also stirred in. After that, alternate layers of cabbage and bean mixture are added in a greased in two-quart baking dish. Then, the casserole is dotted with butter or margarine and baked in a 350-degree oven for about an hour.
Soybean is considered nutritious with its many health benefits. Thus, it can be added to various food recipes for families, friends, and workmates.
