Introduction
The soybean is one of the oldest cultivated plants in the world and has been an integral part of human nutrition and medicine for thousands of years. Even in ancient times, the soybean was valued in Asia as a valuable source of protein and a medicinal plant. Today, its many health benefits are also known in the western world and are used extensively in modern medicine and nutrition.
The discovery of the soybean
The origins of the soybean can be traced back to ancient China. Around 5,000 years ago, Chinese farmers were already cultivating the plant for use as food and medicine. The bean eventually reached Japan, Korea and later the West via trade routes. With its high content of nutrients such as proteins, vitamins and minerals, it quickly became an indispensable part of many cultures.
Forms of consumption
Soybeans can be consumed in a variety of forms, making them particularly versatile:
- Tofu: a popular food made from curdled soy milk that serves as a meat substitute.
- Soy milk: A plant-based alternative to cow’s milk, rich in nutrients and lactose-free.
- Edamame: Young green soybeans that are eaten as a snack or side dish.
- Soybean oil: A versatile cooking oil used in the kitchen.
- Soy protein isolate: Highly concentrated form often found in protein powders for athletes.
- Fermented products: Tempeh, miso and soy sauce are traditional Asian foods made from fermented soybeans.
The correct dosage
The recommended daily intake of soybeans or soybean derivatives depends on age, gender and health status:
- Adults: about 25-30 grams of soy protein per day is considered beneficial to health.
- Children: For children, the amount is correspondingly lower and should be discussed with a doctor.
- Pregnant women: The consumption of soybeans is generally harmless, but should be consumed in moderation to avoid hormonal effects.
What diseases can soybean help with?
The health-promoting effect of soybeans is scientifically well documented. They have a positive effect on numerous diseases and complaints:
Cardiovascular diseases:
- Lowering LDL cholesterol.
- Promotion of healthy blood vessels through isoflavones.
Osteoporosis:
- Isoflavones strengthen bone density, especially in women after the menopause.
Hormonal disorders:
- Relief of menopausal symptoms such as hot flushes due to plant estrogens.
Diabetes:
- Stabilization of blood sugar levels due to low glycemic index.
Cancer prevention:
- Isoflavones can have an antioxidant effect and reduce the risk of breast and prostate cancer.
How do soybean work in the body?
Soybeans are rich in bioactive compounds, including isoflavones, amino acids and unsaturated fatty acids. These substances affect the body in different ways:
- Isoflavones: similar to the hormone oestrogen, they can regulate hormone balance and have an anti-inflammatory effect.
- Proteins: Support muscle building and regeneration.
- Dietary fiber: Supports digestion and contributes to intestinal health.
- Omega-3 fatty acids: Support heart health and have an anti-inflammatory effect.
When should soybean be consumed?
Eating soybeans is particularly beneficial:
- To prevent osteoporosis during the menopause.
- To lower cholesterol levels in the case of cardiovascular risks.
- As a herbal support for hormonal disorders.
- After sport to support the protein supply.
Who is soybean unsuitable for?
Although soybeans are generally considered safe, there are some exceptions:
- People with a soy allergy: eating soybeans can trigger allergic reactions such as skin rashes or breathing difficulties.
- People with thyroid disorders: Soybean can interfere with the absorption of thyroid hormones.
- Pregnant women in high doses: Excessive consumption can have hormonal effects on the fetus.
Food supplements and medicinal plants
To maximize the benefits of soy, the following supplements may be helpful:
- Calcium and vitamin D: Promote bone health when combined with isoflavones.
- Omega-3 fatty acids from algae oil: complement the unsaturated fatty acids in soybeans.
- Green tea: Enhances the antioxidant effect of isoflavones.
- Ginseng: Supports energy and improves hormonal balance.
Which foods contain a lot of soybean?
In addition to classic soy products, the following foods also contain significant amounts of soy:
- Soy flour (in baked goods and pasta).
- Soy drinks and yogurts.
- Vegetarian meat substitutes (e.g. hamburgers or soy-based sausages).
Possible side effects
The consumption of soy in moderate amounts is harmless, but can have side effects:
- Flatulence and indigestion, especially with unaccustomed consumption.
- Hormonal effects, especially with excessive consumption of isoflavones.
- Impairment of thyroid function in the case of hypothyroidism.
What happens in the event of an overdose?
Excessive consumption of soybeans can lead to undesirable effects:
- Hormone imbalances: Isoflavones can affect the natural hormone balance in high doses.
- Digestive problems: Too much dietary fiber can put a strain on the intestines.
- Nutrient deficiency: An extremely unbalanced diet can lead to a lack of important nutrients.
Soybean in naturopathy
Soybeans play an important role in traditional and modern naturopathy. They are used as:
- Hormone-regulating: especially for menopausal symptoms.
- Anti-inflammatory: To support chronic illnesses.
- Source of protein: For strengthening after illnesses or operations.
Conclusion
The soybean is a true powerhouse of nature. Its nutrients and bioactive substances offer comprehensive health benefits, from the prevention of chronic diseases to the promotion of general well-being. However, if you want to take advantage of these benefits, you should pay attention to the right dosage and consider individual health factors. While soy is a valuable dietary supplement for many people, people with thyroid problems or a soy allergy should be cautious.
Soybeans can be easily integrated into everyday life thanks to the many different forms of processing – from tofu and soy milk to fermented products. Supplementary nutrients such as calcium, vitamin D or omega-3 fatty acids can further enhance the positive effects.
Despite the many benefits, it is important to maintain moderation. A balanced diet with plenty of plant and animal protein ensures that the body is optimally nourished.
Whether as a natural helper for menopausal symptoms, as a cholesterol-lowering agent or as a valuable source of protein for athletes – soy is a real super plant with great potential for health.
Sources and further information:
Cardiovascular health:
- A University of Toronto study analyzed 17 previous studies with over 500 participants and found that replacing cow’s milk with soy drinks in coffee can lower blood pressure and cholesterol levels, as well as reduce inflammatory markers.
Cancer prevention:
- According to the Vegan Society Austria, numerous scientific studies suggest that the consumption of soy foods is associated with a lower risk of various diseases, including the prevention of various cancers.
Bone health:
- Ernährungs-Umschau reports that isoflavones from soybeans can counteract bone loss caused by menopause by reducing bone resorption and promoting bone formation.
Hormonal effects in men:
- A 2021 meta-analysis found that neither the consumption of soy protein nor the intake of isolated isoflavones had any effect on testosterone or estrogen levels in men.
Thyroid function:
- Ernährungs-Umschau states that in healthy people with an adequate iodine supply, soy isoflavones have no negative effects on the thyroid gland.
General health benefits:
- The Ernährungs-Umschau highlights that soy products are rich in protein, dietary fiber and unsaturated fatty acids and can extend life in fermented form.
