Soy and your Health
Soy protein
An essential source of nutrition in the diets of humans and animals are proteins. Proteins are vital because when broken down, they supply cells with amino acids. These amino acids can then be used to form new proteins that the body requires. Soy protein is a source of protein that has become a major component in the diets of both humans and food-producing animals (Friedman and Brandon, 1). Soy beans are approximately 40% protein (Anderson and Wolf, 582).
Using soy products in place of animal proteins can be beneficial to your health since animal proteins contain much more saturated fat and cholesterol. Doing this will also increase total dietary protein intake and reduce the amount of carbohydrates and fat consumed. Soy foods are generally beneficial because of their high content of unsaturated fats, fiber, vitamins, and minerals and low saturated fat. (Sacks et al. 1034)
Additionally, in a study conducted in 2013, sixty postmenopausal, osteoporotic women were supplemented with soy protein, and an increase in muscle performance and bone health was seen. Importantly, Multiple human studies have confirmed a decrease in total cholesterol when soybeans are consumed. One study found a 6-12% decrease in total cholesterol. This property can possibly be attributed to an ability to modulate LDL receptor levels in the river (Friedman and Brandon, 1)
An essential source of nutrition in the diets of humans and animals are proteins. Proteins are vital because when broken down, they supply cells with amino acids. These amino acids can then be used to form new proteins that the body requires. Soy protein is a source of protein that has become a major component in the diets of both humans and food-producing animals (Friedman and Brandon, 1). Soy beans are approximately 40% protein (Anderson and Wolf, 582).
Using soy products in place of animal proteins can be beneficial to your health since animal proteins contain much more saturated fat and cholesterol. Doing this will also increase total dietary protein intake and reduce the amount of carbohydrates and fat consumed. Soy foods are generally beneficial because of their high content of unsaturated fats, fiber, vitamins, and minerals and low saturated fat. (Sacks et al. 1034)
Additionally, in a study conducted in 2013, sixty postmenopausal, osteoporotic women were supplemented with soy protein, and an increase in muscle performance and bone health was seen. Importantly, Multiple human studies have confirmed a decrease in total cholesterol when soybeans are consumed. One study found a 6-12% decrease in total cholesterol. This property can possibly be attributed to an ability to modulate LDL receptor levels in the river (Friedman and Brandon, 1)
Soy Isoflavones
Isoflavones are hormones similar to the estrogens found in the human body. There are 3 major isoflavones: genistin, daidzin, and glycitin. Recently, isoflavones have merited study because they potentially play a role in improving heart health and preventing cardiovascular disease. Soy Isoflavones have strong biological effects in animals; they can cause arterial vasodilation, lower serum cholesterol, and inhibit atherosclerosis. In the majority of 22 randomized trials, isolated soy protein with isoflavones, when compared with milk protein and other type of proteins, decreased LDL concentration slightly. It should be recognized that LDL levels are only one risk factor contributing to heart disease (Sacks et al. 1034). Because of their similarity to estrogens, isoflavones may help alleviate some of the symptoms of menopause. Isoflavones may also have some anti cancer activities (Anderson and Wolf, 582).
Isoflavones are hormones similar to the estrogens found in the human body. There are 3 major isoflavones: genistin, daidzin, and glycitin. Recently, isoflavones have merited study because they potentially play a role in improving heart health and preventing cardiovascular disease. Soy Isoflavones have strong biological effects in animals; they can cause arterial vasodilation, lower serum cholesterol, and inhibit atherosclerosis. In the majority of 22 randomized trials, isolated soy protein with isoflavones, when compared with milk protein and other type of proteins, decreased LDL concentration slightly. It should be recognized that LDL levels are only one risk factor contributing to heart disease (Sacks et al. 1034). Because of their similarity to estrogens, isoflavones may help alleviate some of the symptoms of menopause. Isoflavones may also have some anti cancer activities (Anderson and Wolf, 582).
So, Why should you eat fermented soy instead of raw soy?
Phytic Acid
In soybeans, phytic acid (also called phytate) is the main storage form of phosphorous, with 61-70% of phosphorous in soy meal stored in this form. The high phytic acid concentration of soybeans is problematic for several reasons. First, monogastric animals (animals with only one stomach, such as humans, rats, cats, dogs, pigs) cannot absorb phosphorous in the phytate form because they lack the digestive enzyme phytase. Phytase is required to break down phytate, It releases the phosphorous from the molecule. (Chen et al. 113 ). In addition, phytic acid interferes with the absorption of minerals, especially zinc (Anderson and Wolf, 581). Phytic acid is an “anti-nutritional” factor, because it will bind to and prevent absorption of important minerals such as zinc, iron, and calcium (Chen et al. 114). These factors reduce the overall nutrition that soybeans provide.
In soybeans, phytic acid (also called phytate) is the main storage form of phosphorous, with 61-70% of phosphorous in soy meal stored in this form. The high phytic acid concentration of soybeans is problematic for several reasons. First, monogastric animals (animals with only one stomach, such as humans, rats, cats, dogs, pigs) cannot absorb phosphorous in the phytate form because they lack the digestive enzyme phytase. Phytase is required to break down phytate, It releases the phosphorous from the molecule. (Chen et al. 113 ). In addition, phytic acid interferes with the absorption of minerals, especially zinc (Anderson and Wolf, 581). Phytic acid is an “anti-nutritional” factor, because it will bind to and prevent absorption of important minerals such as zinc, iron, and calcium (Chen et al. 114). These factors reduce the overall nutrition that soybeans provide.
Helpful Microbes
Luckily, while phytic acid may be pretty much indigestible by humans and animals, fermenting microorganisms are more than up to the task. Phytic acid can be substantially degraded during the fermentation process (Fidler et al. 274). Phizopus oligosporus is a fungus used to make tempeh. This fungus breaks down phytate via partial hydrolysis (Anderson and Wolf, 581). A reduction of about 33% of the total phytic acid content in soybeans was seen during an experiment involving tempeh fermentation (Sutadi and Buckle, 539). A different study conducted in 2013) showed an almost complete breakdown of phytic acid. The experiment, which employed the fungus Aspergillus usami, showed a nearly total degradation of phytic acid content in soymeal after 60 hours. (Chen et al.113) |
Other Benefits
Soy sauce is produced by yeast fermentation of soybeans and wheat, or solely soy beans. Soy sauce is an extremely popular condiment, and researchers are beginning to develop ways to use soy sauce as a delivery system for nutrients. A 2003 the result of five studies found that soy sauce functions as an excellent delivery vehicle for iron. This is beneficial in regions where diets are deficient in iron, and fortification of a staple food is not feasible. Using a condiment as a fortification vehicle means that diets can be easily supplemented with iron. (Fidler et al. 274)
It is thought that some of the bioactive components of soy, such as isoflavones, confer their health benefits by their association with microorganisms that live in the gastrointensinal tract. Healthier gut flora can lead to a healthier human host, and probitoic-fermented soy products have been shown to reduce hypertension and menopausal associated disorders. (Woo, et al. 381)
When soy is fermented, the protein content was shown to increase (Chen et al. 113). The soy proteins are transformed into a combination of amino acids and peptides. (Fidler et al. 274)This partial breakdown of the protein means that our bodies don’t need to spend as much energy breaking down the larger proteins. The amino acids and small peptides are easier to digest.
Soy sauce is produced by yeast fermentation of soybeans and wheat, or solely soy beans. Soy sauce is an extremely popular condiment, and researchers are beginning to develop ways to use soy sauce as a delivery system for nutrients. A 2003 the result of five studies found that soy sauce functions as an excellent delivery vehicle for iron. This is beneficial in regions where diets are deficient in iron, and fortification of a staple food is not feasible. Using a condiment as a fortification vehicle means that diets can be easily supplemented with iron. (Fidler et al. 274)
It is thought that some of the bioactive components of soy, such as isoflavones, confer their health benefits by their association with microorganisms that live in the gastrointensinal tract. Healthier gut flora can lead to a healthier human host, and probitoic-fermented soy products have been shown to reduce hypertension and menopausal associated disorders. (Woo, et al. 381)
When soy is fermented, the protein content was shown to increase (Chen et al. 113). The soy proteins are transformed into a combination of amino acids and peptides. (Fidler et al. 274)This partial breakdown of the protein means that our bodies don’t need to spend as much energy breaking down the larger proteins. The amino acids and small peptides are easier to digest.
Soy in Space?
One of the challenges of space exploration and travel is the nutrition of the astronauts. On long missions, astronauts can experience diminished immunity, bone loss, and an increased risk of cancer due to radiation. Something that may be contributing to some of these problems is a change in the intestinal flora of the astronauts. Fermented soy foods could help alleviate these issues, because they contain lactic acid bacteria that can restore the flora in the gut, which can help strengthen immunity. The fermented soy also contains soy isoflavones, which have been shown to have a slight anti-cancer activity. effects Fermented soy foods could be an excellent dietary component of astronauts in the future because of its myriad health benefits that can assist the body in countering the effects of long term space missions. (Buckley et al. 731)
One of the challenges of space exploration and travel is the nutrition of the astronauts. On long missions, astronauts can experience diminished immunity, bone loss, and an increased risk of cancer due to radiation. Something that may be contributing to some of these problems is a change in the intestinal flora of the astronauts. Fermented soy foods could help alleviate these issues, because they contain lactic acid bacteria that can restore the flora in the gut, which can help strengthen immunity. The fermented soy also contains soy isoflavones, which have been shown to have a slight anti-cancer activity. effects Fermented soy foods could be an excellent dietary component of astronauts in the future because of its myriad health benefits that can assist the body in countering the effects of long term space missions. (Buckley et al. 731)
References
Anderson, R.L. and Wolf, W. J. (1995). Compositional Changes in Trypsin Inhibitors, Phytic Acid, Saponins and Isoflacvones Related to Soybean Processing. Journal of Nutrition 125: 581S-588S
Buckley, N.D., Champagne, C.P., Masotti, A.I., Wagar, L.E., Tompkins, T. A., Green-Johnson, J. M. (2010) Harnessing functional food strategies for the health challenges of space travel-Fermented soy for astronaut nutrition. ACTA Astronautica.68(7-8): 731-738
Chen, L., Vadlani, P. V., Madl, R. L. (2013). High-efficiency removal of phytic acid in soy meal using two-stage temperature-induced Aspergillus oryzae solid-state fermentation. Journal of the Science of Food and Agriculture. 94: 113-118
Fidler, M. C., Davidsson, L., Walczyk, T., Hurrell, Richard. (2003) Iron absorption from fish sauce and soy sauce fortified with sodium iron EDTA. The American Journal of Clincial Nutrition. 78(2): 274-278
Friedman, M. and Brandon, D. (2001). Nutritional and Health Benefits of Soy Proteins. Journal of Agricultural and Food Chemistry 49(3)
Sacks, F. M., Lichtenstein, A., Van Horn, L., Harris, W., Kris-Etherton, P, Winston, M. (2006). Soy Protein, Soy Isoflavones, and Cardio. Circulation 113: 1034-1044
Shenoy, S., Bedi, R., Sandhu, J. (2013). Effect of Soy Isolate Protein and Resistance Exercises on Muscle Performance and Bone Health of Osteopenic/Osteroporotic Post-Menopausal Women. Journal of Women and Aging. 25: 183-198
Sutardi and Buckle, K. A. (1984) Phytic acid changes in soybeans fermented by traditional inoculum and six strains of Rhizopus oligosporus.Journal of Applied Bacteriology. 58: 539-543
Woo, Y. P., Fung, W. Y., Easa, A. M. Liong, M. T. (2009) Probiotic-fermented soyfoods: benefits and enhanced bioactivites. Acta Alimentaria. 38(3) 381-391
Anderson, R.L. and Wolf, W. J. (1995). Compositional Changes in Trypsin Inhibitors, Phytic Acid, Saponins and Isoflacvones Related to Soybean Processing. Journal of Nutrition 125: 581S-588S
Buckley, N.D., Champagne, C.P., Masotti, A.I., Wagar, L.E., Tompkins, T. A., Green-Johnson, J. M. (2010) Harnessing functional food strategies for the health challenges of space travel-Fermented soy for astronaut nutrition. ACTA Astronautica.68(7-8): 731-738
Chen, L., Vadlani, P. V., Madl, R. L. (2013). High-efficiency removal of phytic acid in soy meal using two-stage temperature-induced Aspergillus oryzae solid-state fermentation. Journal of the Science of Food and Agriculture. 94: 113-118
Fidler, M. C., Davidsson, L., Walczyk, T., Hurrell, Richard. (2003) Iron absorption from fish sauce and soy sauce fortified with sodium iron EDTA. The American Journal of Clincial Nutrition. 78(2): 274-278
Friedman, M. and Brandon, D. (2001). Nutritional and Health Benefits of Soy Proteins. Journal of Agricultural and Food Chemistry 49(3)
Sacks, F. M., Lichtenstein, A., Van Horn, L., Harris, W., Kris-Etherton, P, Winston, M. (2006). Soy Protein, Soy Isoflavones, and Cardio. Circulation 113: 1034-1044
Shenoy, S., Bedi, R., Sandhu, J. (2013). Effect of Soy Isolate Protein and Resistance Exercises on Muscle Performance and Bone Health of Osteopenic/Osteroporotic Post-Menopausal Women. Journal of Women and Aging. 25: 183-198
Sutardi and Buckle, K. A. (1984) Phytic acid changes in soybeans fermented by traditional inoculum and six strains of Rhizopus oligosporus.Journal of Applied Bacteriology. 58: 539-543
Woo, Y. P., Fung, W. Y., Easa, A. M. Liong, M. T. (2009) Probiotic-fermented soyfoods: benefits and enhanced bioactivites. Acta Alimentaria. 38(3) 381-391