You might say that soy is having a moment. And why not? “Soy is a sponge for flavor,” says Pam Smith, a Florida-based chef and registered dietitian nutritionist. Since it’s available in options ranging from tofu and tempeh to soy milk and miso, it’s also affordable, easy to work with and adaptable to recipes both savory and sweet.
It’s no slacker on the nutrition front, either. A member of the legume family (alongside peas, lentils and other beans), the soybean boasts an impressive list of vitamins, minerals and health-boosting plant compounds. Regular consumption of foods made from soy has been linked to a lowered risk of chronic and acute diseases, including stroke, heart disease, osteoporosis, type 2 diabetes and some cancers.
Still need convincing? Here are five more reasons to embrace the bean:
1) Soy is a protein powerhouse.
About 35 to 40% of soy’s calories come from protein — a higher ratio than is found in any other legume. And like animal-based proteins (meat, poultry, eggs and fish), Smith points out, “soy is a complete protein, which means it contains all nine essential amino acids that our bodies need.” Protein is critical to most processes in the body, from building and repairing tissue to transporting nutrients and aiding communication between cells. The macronutrient also bolsters immunity, helping to ward off infections and illnesses. In addition, soy products are rich in unsaturated fats, which are considered beneficial for heart health. In fact, soybean oil is the only plant protein byproduct with a qualified health claim that suggests it may be able to reduce the risk of coronary heart disease.
2) Soy is a source of healthy fat.
The majority of the fat found in soy is the “good” kind — polyunsaturated and monounsaturated fatty acids. Those polyunsaturated fatty acids (PUFAs) are especially important because they provide essential fats that the body can’t produce itself, including omega-6 (linoleic acid) and omega-3 (alpha-linoleic acid) fatty acids. “Soybean oil contains both of those and is low in saturated fat, which makes it a heart-healthy oil,” says Kristina S. Petersen, Ph.D., an associate professor of nutritional sciences at Pennsylvania State University.
Contrary to what you may see in your newsfeed, population studies show that intake of the omega-6 linoleic acid is associated with reduced, rather than increased, inflammation. Indeed, consuming soybean and other seed oils high in omega-6-containing PUFAs has numerous health benefits, according to a new peer-reviewed perspective on scientific literature published in the British Journal of Nutrition. Partially funded by the United Soybean Board, the scientific paper cites solid clinical studies linking a higher linoleic acid intake with a reduced risk of cardiovascular disease, coronary heart disease, type 2 diabetes and overall mortality.
Research also indicates that various components of the soybean can help to decrease blood pressure in individuals with hypertension and reduce LDL (“bad”) cholesterol in those with high cholesterol levels.
3) Soy is nutrient-dense.
Replete with vitamins — A, C, K and B6, to name a few — and minerals including calcium, magnesium, iron, potassium and zinc, soy also contains fiber, a macronutrient shown to lower blood cholesterol levels while supporting gut, metabolic and immune health. One cup of cooked edamame (young whole soybeans), for instance, packs 8 grams of dietary fiber—about one third of the recommended daily allotment for adults.
Of course, in order to grow nutrient-dense soy, you need nutrient-dense soil. That’s why “U.S. soybean farmers take nutrition in the soil incredibly seriously,” says Meagan Kaiser, a Bowling Green, Missouri, farmer and soil scientist. “Between our environmental standards and labor practices, these all ladder up to a sustainable crop that’s reliable, repeatable and renewable.”
4) Soy is almost infinitely versatile.
As noted earlier, soy comes in a wide variety of forms, flavors and consistencies, allowing it to appeal to an array of dietary needs and preferences. It might seem obvious, but “for a chef, the versatility and functionality of soy are extremely valuable,” Smith says. Tofu (also known as bean curd) is a particularly adaptable pick, with its range of textures — from extra-firm to silken — and ability to take on the flavors of other ingredients. Those seeking something heartier might try tempeh, a compressed cake made of cooked, fermented soybeans. And when preparing your meal or making dressings and dips, reach for soybean oil — its neutral flavor profile and high smoke point of 450° F make it ideal for high-heat cooking methods like deep-frying.
5) Soy contains isoflavones.
Another component of soy that’s garnered attention in recent years is its isoflavones, bioactive plant compounds with an estrogen-like structure and antioxidant properties. Regularly consuming isoflavone-rich soy may lower glucose levels, improve bone health, reduce hot flashes, and may even protect against breast cancer: In a recent meta-analysis, soy isoflavones were associated with a 26% reduced risk of breast-cancer recurrence.
And the isoflavones in soy may also protect your heart. In a 2020 cohort study published in Circulation, people who ate at least one serving of tofu a week had a lower risk of heart disease compared with those who ate it rarely.
To learn more, visit https://sniglobal.org/seedoils/.
