Benefits of including soya in your diet

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Staff member Justine, and her dietitian husband Chris Cheyette, explore the benefits of including soya based products regularly in one's diet.

Soy is a versatile plant-based protein that can be used in many different forms, including tofu, tempeh, miso, soya sauce and soya nuts (beans). 

Clean Bean organic tofu (home compostable packaging)

Protein

Soy-based foods are an excellent source of plant-based protein. Tofu and tempeh, for example, are both rich in protein and are great meat substitutes for vegetarians and vegans. Soybeans contain all the essential amino acids needed by the body, making them a complete protein source. Consuming soy-based foods can help improve muscle growth and repair, making it an ideal food for those who lead an active lifestyle.

Isoflavones

Isoflavones are natural compounds found in soybeans. Isoflavones have been shown to have several health benefits, including reducing the risk of certain cancers, such as breast and prostate cancer. Studies have shown that consuming soy-based foods can help reduce the risk of breast cancer in women. Isoflavones can also help reduce the risk of heart disease.

Cholesterol

Consuming fermented soy-based foods such as tempeh and miso can also have cholesterol-lowering effects. Fermented soy products contain compounds called phytosterols, which have been shown to have a small effect on lowering LDL cholesterol levels, also known as "bad" cholesterol.

Vitamins & Minerals 

Soy-based foods are an excellent source of vitamins and minerals. Fortified soya milk, for example, is a good source of calcium and can help improve bone health. Tofu is also an excellent source of iron and useful addition to a plant-based diet. Soy-based foods also contain several B vitamins, which are important for maintaining good health.

Fats

Being low in saturated fats and high in healthy fats, makes soy-based foods ideal for those looking to maintain a healthy weight. Soy-based foods have been shown to reduce inflammation in the body, which is linked to preventing chronic diseases such as diabetes, heart disease, and cancer.

Dried Soya Beans

Probiotics

Furthermore, fermented soy products like tempeh contain probiotics that can improve gut health and support the immune system. Probiotics are live bacteria and yeasts that provide health benefits when consumed in adequate amounts. The fermentation process involved in producing tempeh and miso allows for the growth of beneficial bacteria that can help maintain a healthy balance of gut flora.

Hormone balancing effects 

Soy isoflavones (a type of plant estrogen) bind to the same receptors as estrogen. When isoflavones bind to some receptors, they mimic the effects of estrogen. When they bind to other receptors, they block estrogen’s effects.

This has led people to feel that soy based foods can help balance hormones during peri-menopause and menopause. Especially to alleviate hot flushes, that some people experience at this time. The evidence is limited and needs more research. However, people from countries that traditionally eat a higher level of soya products throughout their lives report lower levels of hot flushes. 

What Get Loose stocks

  • Tofu (fresh & jared). Read about our fresh Clean Bean tofu in this blog post.

  • Tempeh

  • Miso - brown & white

  • Soya beans - 40% off while stocks last

  • Soya sauce

  • Edamame beans (tinned)

Couscous salad with tempeh

Let us know in the comments below your favourite soya based recipes.