The human body requires enormous physical strength through its muscles to move. Endurance is yet another ability that contributes to fitness and health. Protein consumption is critical for achieving this peak strength and endurance.
While there are several protein-based foods, soy is currently in the spotlight. Soybean, a type of legume primarily grown in Asia, has been a human staple food for thousands of years. It’s common in today’s processed foods due to its high protein and nutritional value. Most Asians drink it straight up, but its best versatile soy products are milk and tofu. Because protein is necessary for muscle growth and repair, both adults and children can benefit significantly from the plant-based nutrients found in soy milk. Soy is lactose-free, has low cholesterol levels, and is a source of monosaturated fat.
The medically proven benefits of this protein-rich liquid have been proven for those who want to stay healthy after functional fitness routines.
Here are 5 ways soy can help you stay healthy and fit:
1. Soy Can Help You Build Muscle Mass
In addition to regular exercise, a high-protein diet is essential for gaining muscle and strength. Muscle gain is possible with the appropriate nutrition plan. Soy protein has been shown to improve muscle growth and strength as much as whey protein and other animal proteins. But in contrast to the majority of other plant-based proteins, soy protein gives you an adequate amount of each essential amino acid to synthesize muscle protein.
That implies that your body can fully utilize soy protein to promote muscular growth. That is rare for proteins derived from plants as they almost always lack one or more of the essential amino acids that you need to develop muscle. Soy is an exception.
Daily soy protein consumption can help reduce muscle breakdown and promote healthy muscle growth.
In addition, soy contains calcium, magnesium, and phosphorus, essential nutrients for strong bones. They also contain isoflavones and plant-based estrogens, which can help improve overall bone health.
2. Controls Body Weight and Obesity
Including low-calorie foods like soybeans in your diet can help you lose weight more quickly. Fresh and canned soybeans contain 14.3 grams of calories per half-cup serving. Soybeans are ideal for weight loss because they are low in calories but high in fiber. They’ll keep you full and keep you from overeating. Soybeans also contain healthy fats, which can boost your metabolism and help you lose weight. Soy milk’s monounsaturated fatty acids can help you lose weight by preventing intestinal fat absorption.
3. Helps Build Endurance
Exercising and body-building require endurance and deplete nutrients. As such, the right food is essential for endurance and building physical resistance. It restores balance to the body and its functions. Proteins are required for muscle building, but not everyone who exercises consumes meat. Plant-based alternatives have made their way into vegetarian diets to maintain health and wellness.
Drinking soy milk benefits all muscle groups, including the heart. It also helps to tone specific muscles, burn fat in the gym, and recover and repair sagging muscles. Proteins are made of amino acids, and soy is a rich source of these body-building nutrients. Vegetarians are now being recommended this drink by dieticians affiliated with fitness centers. Soy milk’s monounsaturated fatty acids can help you lose weight by preventing intestinal fat absorption.
4. Helps Promote Cardiovascular Health
According to some studies, adding soy to your diet may help lower cholesterol. The most significant benefits of soy come from eating it as a substitute for foods high in saturated fat, such as red meat. Substituting soy for these foods may lower LDL cholesterol and blood pressure slightly. Those with a family history of heart disease can also drink this daily.
Because of other nutritional factors such as polyunsaturated fat, fiber, vitamins, and minerals, certain soy products such as tofu, soy butter, soy nuts, and some soy burgers are said to promote cardiovascular health. They are high in isoflavones, an estrogen-like substance produced by soy plants that may reduce the risk of heart disease. According to research, soy protein lowers blood cholesterol levels and may improve blood pressure and arterial health. Studies on people with high cholesterol levels have shown a reduction in both total and LDL cholesterol levels after switching to a low-saturated fat and cholesterol diet with the addition of soy protein.
5. May Help Control Blood Sugar Levels and Diabetes
Soy have been shown to lower cholesterol, lower blood glucose levels, and improve glucose tolerance in people with diabetes. These foods can be used as a protein and carbohydrate source in the diet. It is a heart-healthy food, an added benefit for people with diabetes. According to a study by the University of Massachusetts Amherst, soybean is high in bioactive compounds known as isoflavones. These compounds are in charge of reducing the risk of diabetes and heart disease. More importantly, the study discovered that soy-based foods could lower blood sugar levels and even improve glucose tolerance in people with diabetes. Soy is best for your health.
Soy milk is a nutritious plant-based protein that you can incorporate into almost any diet. It has less fat and calories than animal protein but more protein than other popular plant-based proteins like almonds and oat. To get the most nutritional value, choose whole soy foods fortified with vitamins and minerals. Some studies have suggested that soy may positively affect cholesterol levels, bone health, blood sugar levels, and overall health.