Soybean is an annual legume, or pea, plant grown for its edible bean, which is a source of complete protein and oil. It is a staple crop used for a wide range of human foods like tofu and soy milk, as well as animal feed and industrial products. Young soybeans, called edamame, are eaten steamed in the pod, while mature soybeans are harvested and processed.

History and Origin

Soybeans originated in East Asia, likely domesticated in China between 7,000 and 9,000 years ago from their wild ancestor, Glycine soja. Initially used in China, they spread to other parts of Asia and were introduced to the United States in the 18th century, becoming a major global commodity by the 20th century. 

Nutrient Database – USDA (United States Department of Agriculture)

Reference Values for Nutrition – FDA U.S. Food and Drug Administration

High-quality protein - Soybeans are considered a high-quality protein because they are a "complete" protein, containing all nine essential amino acids that the body cannot produce on its own. This makes soy a valuable protein source, comparable to animal proteins, especially for those following a plant-based diet. 

Rich in fiber - Soybeans are rich in fiber, containing both soluble and insoluble types that aid digestion, help maintain gut health, and can help regulate blood sugar and cholesterol. A cup of cooked soybeans contains over 14 grams of fiber, which is about half of the recommended daily intake.

Packed with nutrients - Soybeans are nutrient-dense foods rich in protein, fiber, healthy fats, vitamins, and minerals. They are a complete protein source containing all nine essential amino acids and are a good source of iron, calcium, potassium, magnesium, and various B vitamins. Additionally, soybeans are high in antioxidants like isoflavones, which may offer health benefits such as improving heart health. 

Support heart health - Soybeans support heart health by lowering total and LDL ("bad") cholesterol, improving blood pressure, and providing heart-healthy nutrients like fiber and isoflavones. Regular consumption, particularly of whole soy foods, can help reduce the risk of cardiovascular disease, and the American Heart Association recommends including soy protein in a diet low in saturated fat and cholesterol for this purpose.

Lower cancer risk - Eating soybeans or food that contains soy will not raise a person's risk of breast cancer. Looking across populations, research finds that eating foods with soy may lower the risk of breast cancer.

Support bone health - Soybeans support bone health through isoflavones and their high calcium content, which can help reduce the risk of osteoporosis, particularly in postmenopausal women. While some studies show positive effects like increased bone-forming markers, research has yielded mixed results, especially in Western countries where isolated soy protein may be less effective than whole soy foods. The beneficial effects are likely best achieved through regular consumption of whole soy foods as part of a balanced diet.

Help menopause symptoms - Soybeans may help with menopause symptoms due to their phytoestrogen content, which can mimic estrogen and potentially reduce the frequency and severity of hot flashes. While some studies show a modest benefit, research results are mixed, and the effects may vary depending on individual factors like how a person digests soy. Soy consumption is also linked to benefits for heart health and bone density, but it is important to consult a doctor before making significant dietary changes. 

Antioxidant and anti-inflammatory properties - Soybeans have significant antioxidant and anti-inflammatory properties due to bioactive compounds like isoflavones, peptides, and saponins. These compounds can help reduce inflammation by targeting pathways like NF-κB and lowering levels of pro-inflammatory cytokines such as IL-6 and TNF-α. Black soybeans are particularly rich in anthocyanins, which are potent antioxidants that protect against oxidative stress.

Support gut health - Soybeans support gut health by acting as a prebiotic fiber that feeds beneficial bacteria, promoting a more diverse and healthy gut microbiome. This can lead to the production of short-chain fatty acids (SCFAs), which have wide-ranging health benefits, and can help reduce the presence of harmful bacteria. Some individuals may experience digestive issues like bloating due to FODMAPs (specifically alpha-galactosides) in soybeans, but overall, soy is considered beneficial for many. 

May help with mood - Soybeans may help with mood because they are a source of the amino acid tryptophan, which the brain uses to produce serotonin, a neurotransmitter associated with happiness. Soy contains other compounds like isoflavones, which have also been linked to mood regulation, especially in studies on older adults and during certain life stages like menopause. Consuming soy products like edamame, tofu, and soy milk may improve mood and reduce symptoms of depression, though the effect can vary.

Soybeans – From Wikipedia, the free encyclopedia

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