Soybeans: Their Health Benefits and How to Consume Them

Here’s a breakdown of all the potential benefits your health could have if you add soy into your diet:
Helps Prevent Prostate Cancer
Studies consistently find that soybeans can be beneficial to prostate health. Soybeans are rich in isoflavones which prevent the spread of prostate cells that cause enlargement and cancer. This may be one of the reasons men in Asia have lower prostate cancer rates. Evidence suggests that a healthier diet along with key nutrients and phytochemicals may reduce the risk of prostate cancer. According to The International Prostate Health Council, soy foods containing isoflavones may be a contributing factor to the low mortality rate of prostate cancer in Japan. It has been shown that soy isoflavones regulate cancer-related cellular processes.
Fights Heart Disease
Soy foods can be great additions to your diet  in the fight against heart disease.This is because they are low in saturated fats but high in polyunsaturated fats; they can also help reduce cholesterol. Soy foods contain a good amount of omega-3 fatty acids, reduce CHD risks, and may lower triglyceride levels.
Supports Bone Health
Soy isoflavones may help prevent bone loss and as a result reduce the risk of osteoporosis. Specifically the isoflavone genistein inhibits the breakdown of bones and may mimic the effect estrogen has in maintaining bone tissue. Soy is not high in calcium but replacing animal proteins with soy protein may help prevent calcium loss. Consuming soybeans has been shown to help prevent mineral loss, leading to decreased pain associated with arthritis.
Lowers (Bad) Cholesterol
Soybeans are packed with protein and have the added benefit of not clogging the arteries with cholesterol. The fat they have is unsaturated, if at all. Just consuming 25 grams of soy protein lowers LDL (bad) cholesterol and helps elevate HDL (good) cholesterol. This is good news for the heart health-conscious.
Promotes Colon Health
Colon cancer which involves the digestive tract has a high mortality rate. Soybeans play an important role in keeping the digestive tract and colon healthy. Studies have shown that survivors of colon cancer benefit from consuming soybeans because they help inhibit the spread and growth of cancer cells.
Boosts The Immune System
Soybeans are rich in saponins, which are natural cleaning detergents that bind to cholesterol in the intestine and prevent absorption into the body. In addition to their cholesterol-lowering activities, saponins also defend against microbes, making them outstanding helpers to your immune system. Another great immune booster is astragalus, so one can imagine that soy and astragalus make a great double team!
Lowers Blood Glucose Levels
Those with diabetes have high blood glucose levels because their cells do not recognize insulin, the hormone that tells the body to pick up and absorb glucose. People with diabetes find that when eating soybeans, blood glucose levels decrease due to the high fiber content of soybeans. Diabetes is usually associated with kidney problems, but soybeans are gentle on kidneys.
Recommended Soy Foods
Soybeans come in all edible varieties. Like anything else, there are good and not so good soybean choices. The next time men want to include soy in their diet, why not try these?

1. Soybeans – cook them just like you would any other bean
2. Soy Flour – roasted soybeans ground into flour that can be used for making delicious baked goods
3. Soy Milk – made from ground soybeans, water and sweetener; low-sugar varieties are good for drinking with meals and substituting regular milk, especially for those who are lactose intolerant
4. Soy Paste (Miso) – contains a high concentration of protein and salty flavor; a popular ingredient for Japanese soups
5. Tofu – the cheese of soymilk and a common meat and main dish substitute with easily adjustable flavor from mild to flavorful since it absorbs spices and other ingredients
6. Tempeh – fermented soy cakes that can be cut up and served with any main dish
7. Soybean Sprouts – like alfalfa sprouts, they give an added crunch to salads and other meals
8. Soy Nuts – an excellent low-fat snack
9. Soy Protein – an excellent way to get some powerful nutrients on the run in the form of a smoothie; add some fresh berries, kefir and ice for a delicious smoothie

The ideal amount of soy protein consumption is 25 grams per day. As with anything else, soybeans should be consumed with plenty of fresh fruits and vegetables and other healthy foods from the five food groups. Read more about the benefits of soy in this FREE eBook. Connect with me via LinkedIn for more health guidance.