They are a staple of East Asian diets and are consumed in a variety of ways
A common food staple in Asian countries like China and Japan could aid in reducing cancer risks. Soybeans, an edible legume native to East Asia, are becoming increasingly popular in Western nations. As per University of Oxford data, over three million tonnes of soy are imported annually.
While many people enjoy soy in the form of tofu or soya milk as alternatives to meat and dairy, the whole bean itself also boasts significant nutritional benefits. For instance, soybeans are packed with protein, which helps maintain muscle health.
Moreover, soybeans are rich in dietary fibre, aiding digestion, and contain a host of essential vitamins and minerals such as manganese, iron, phosphorus, B vitamins, vitamin K, zinc, potassium, magnesium and folate.
Beyond the health benefits associated with these nutrients, research suggests that soybeans and soy-derived products could play a part in reducing cancer risk. A 2022 analysis found that a higher intake of soy was linked to a 10% reduced risk of cancer, while even a lower intake could cut the risk by up to 4%.
Another study suggested that the higher rates of breast and prostate cancers in the United States and Europe compared to Japan and China could be linked to the latter’s traditional diet, which is high in soy products.
Soybeans and Isoflavones
Soybeans and their cancer-fighting isoflavones are a hot topic in the health world. These unique phytonutrients, chemically similar to estrogen, can bind to our body’s estrogen receptors when consumed.
However, not everyone can reap the benefits of these isoflavones – it all depends on how well your body absorbs them. Research suggests that your personal microbes play a role in how effectively you can absorb soy and its benefits.
Only about 30% to 50% of us have the necessary microbes to break down these isoflavones effectively, with vegetarians and those of Asian descent more likely to possess them.
But before you start stocking up on soy products, be aware that they’re not for everyone. Those allergic to soy could have a severe reaction requiring hospital treatment – the NHS website has more information on this.
There’s also research suggesting that consuming soybeans could mess with your thyroid function, leading to symptoms like fatigue and constipation. Before making any drastic changes to your diet, it’s best to speak with your doctor.
