Soya Beans: 10 reasons this superfood should be part of your diet

• Soya beans are remarkable leguminous vegetable that are of great benefits to the human body 
• They carry phytoestrogens which have anti-cancer properties, improve cognitive function, aid in weight management, and support skin, hair, and gut health
• TheRadar provides 10 nutritional benefits of soya beans proven by health experts

Soya beans, also known as soybeans, are a remarkable leguminous vegetable that has been a staple in dietary practices, particularly in East Asia, for centuries.

In Nigeria, soya beans are of significant cultural and nutritional importance. They play a vital role in the diets of many communities, especially low-income rural groups. 

The versatile legume is commonly processed into various staple forms in Nigerian cuisine. For instance, soymilk is widely consumed as a nutritious beverage, while soy yoghurt is a popular dairy alternative. Additionally, soy cake (Awara, Beske), rich in protein, is often used in local dishes, providing a valuable source of nutrition for households. 

Other traditional applications include soybean curd, a cheese-like snack, and soy DawaDawa, a flavorful seasoning made from fermented soybeans that enhances the taste of many dishes.

Furthermore, innovations like soyogi, a blend of soybeans and maise pap, are known for their health benefits, such as aiding in treating diarrhoea in children. The growing utilisation of soya beans in Nigeria supports local food security and contributes to a more diverse and nutritious diet.

Health benefits of soya beans proven by medical experts 

TheRadar brings you 10 health benefits of soybeans, as proven by medical and dietitian experts. 

1. Reduces heart disease risk

Research indicates that soybeans can lower LDL (bad) cholesterol and triglycerides, significantly reducing heart disease risk. According to Better Health Channel, “Soybeans and soy foods may reduce the risk of a range of health problems, including cardiovascular disease, stroke, coronary heart disease (CHD) and some cancers, as well as improving bone health.”

2. Cancer prevention

 Isoflavones found in soya beans may help lower the risk of various cancers, including breast, prostate, and colon cancer. Grant Tinsley stated that a “number of soybean compounds — including isoflavones and lunasin — may be responsible for the potential cancer-preventive effects” 

3. Relieves menopause symptoms

The phytoestrogens present in soya beans can provide relief from menopause symptoms such as hot flashes, night sweats, and mood swings. Dr. Anna Patel, a women's health specialist, asserts that "many women find relief through dietary changes, and soya beans are an effective, natural option for managing symptoms."

4. Supports bone health

Rich in calcium, vitamin K, and minerals, soya beans play a crucial role in maintaining bone health and reducing the risk of osteoporosis. Research on soy protein and isoflavone extracts suggests a potential positive effect on bone health and osteoporosis prevention. The antioxidants in soya can help protect brain health and function as we age, although the data is mixed, and more research is needed.

5. Improves cognitive function

The isoflavones in soya beans have been linked to enhanced memory, concentration, and overall cognitive processing. Chendi Cui notes that soy that soy isoflavones, a type of phytoestrogen, may have a positive impact on cognitive function due to their estrogen-like properties and could potentially play a role in preventing cognitive decline and dementia.

6. Aids weight management

With high levels of protein and fibre, soya beans are effective in supporting healthy weight loss and maintenance. Manuel Velasquez and Sam Bhathena testified that “ soy protein may suppress food intake and increase satiety and/or energy expenditure that may reduce body fat gain and result in weight reduction, effects that may be useful for the prevention and treatment of obesity.

7. Lowers blood pressure

Regular consumption of soya beans has been shown to reduce hypertension and cardiovascular disease risk. Dr. Lui Zm proved that multiple components of soybeans may have blood-pressure-lowering effects. For example, digestion of soy protein may produce small chains of amino acids, the building blocks of protein, that lower blood pressure. Compounds in soybeans called isoflavones appear to boost the activity of enzymes that increase the production of nitric oxide, a molecule that widens blood vessels and reduces blood pressure.

8. Supports gut health

 The prebiotic fibre in soya beans promotes healthy gut bacteria and strengthens immune function. Zhou et al. showed that soybean oligosaccharides (0.5 g/100 d diet) increased the concentration of SCFA in the intestinal lumen, increased intestinal microbiota diversity, increased the abundance of potentially beneficial intestinal bacteria

9. Reduces type 2 diabetes risk

The isoflavones in soya beans may improve insulin sensitivity and glucose metabolism, potentially lowering the risk of developing type 2 diabetes. Stephen Holt confirmed that “soya in diabetes mellitusSoya protein isolates may be valuable in the Type II diabetic because of their cholesterol-lowering effects and other potential benefits. The ability of gel fibre to "smooth out" blood glucose levels following meals may be very useful in individuals who are subject to reactive hypoglycemia after meals.”

10. Promotes healthy skin and hair

 The antioxidants and fatty acids found in soya beans contribute to skin and hair health, helping to reduce signs of ageing. The oil extracted from soybeans can be used for skin and hair care products. It can nourish and hydrate the skin, reduce acne and inflammation, and provide hydration and fight inflammation on the scalp. Due to its non-greasy texture and absorbent properties, soybean oil is a great oil choice for hair.

Incorporating soya beans into a balanced diet can have profound health benefits. Luckily, it is not too costly in Nigeria. 

5 types of bananas and their health benefits

Meanwhile, TheRadar earlier listed five types of bananas and their nutritional benefits, as proven by medical experts and nutritionists. 

Bananas are one of those popular fruits that have numerous health benefits to the body. However, there are different types of bananas, and they have their peculiar health benefits.