Soybeans provide protein, healthy fats to protect heart health and contain nutrients that act like estrogen to help strengthen bones.

- Provide protein

Protein helps build and repair muscles, skin, hair, nails; supports and builds hormones, enzymes. If you eat a plant-based diet, you should not ignore soy products such as tofu, edamame beans. Both provide high-quality protein. Specifically, 155g of edamame has 18.4g of protein.

- Contribute to strong bones

Soybeans have a high amount of isoflavones, about 1.2-4.2 mg of isoflavones in one gram of raw soybeans. Some women may lose a lot of bone mass after menopause, making bones more brittle and prone to fracture. Isoflavones in soybeans act like estrogen in the body but with a weaker effect. Some studies suggest that isoflavones may help strengthen bones in postmenopausal women. In a Japanese study, higher isoflavone intake was associated with better sleep duration and quality.

- Reduced risk of heart disease

A recent study published in the Journal of the American Heart Association found that people who ate at least one serving of tofu per week had an 18% lower risk of heart disease than those who ate less than one serving per month. According to the US Food and Drug Administration, a diet low in saturated fat that includes soy protein may reduce the risk of coronary heart disease.

Most of the fat in this food is polyunsaturated fat, including omega-6 and omega-3. These nutrients are good for heart health. Other good sources of fat include nuts, fish, and vegetable oils. Eating 1/2 cup (43 g) of soybeans daily may help lower diastolic blood pressure. Consuming 65-153 mg of soy isoflavones daily has been associated with a 3-6 mmHg reduction in blood pressure in people with high blood pressure.

- Lowering cholesterol

Eating soy foods may also lower “bad” cholesterol levels. A 2019 review found that consuming 25 grams of soy protein daily for 6 weeks reduced “bad” cholesterol by 3-4% compared to those who did not eat soy protein. However, the benefits of soy and its ability to lower cholesterol levels are mixed. Some studies have not found that soy significantly reduces cholesterol.