Soybeans are rich in plant protein, isoflavones, and soluble fiber that can reduce bad cholesterol, thereby improving blood fat index.
100 g of cooked soybeans provides about 173 calories, 16.6 g protein, 9 g carbohydrates, 6 g fiber, 9 g fat mainly unsaturated fat. This food is also rich in B vitamins, potassium, magnesium and beneficial plant compounds.
MSc. Nguyen Anh Duy Tung, Dietetic Nutrition Specialist, Tam Anh General Clinic District 7, said that soy protein contains peptides that have the ability to reduce LDL-cholesterol (bad cholesterol) by increasing the breakdown of LDL in the liver while reducing cholesterol absorption in the intestines. Supplementing soy protein regularly can reduce LDL by about 4-6%, especially effective in people with dyslipidemia.
Isoflavone is a typical active ingredient of soybeans, has antioxidant and anti-inflammatory properties, can protect the vascular endothelium, and limit the formation of atherosclerotic plaques. Isoflavones also positively affect lipid metabolism, helping to reduce total cholesterol and triglycerides, thereby improving circulation and reducing the risk of embolism.
Soluble fiber in soybeans can form gel in the intestinal tract, bind cholesterol and bile acids, increase excretion, and better control blood fat. Natural potassium and magnesium help regulate blood pressure, reducing the burden on the cardiovascular system.
Simple tofu is a good source of vegetable protein for people who need to control blood fat. Photos are generated by AI
In addition to its effects on the heart, soybeans also contain lecithin which supports fat metabolism in the liver, limiting the accumulation of visceral fat. Vitamin B, magnesium and plant compounds help reduce oxidative stress, support digestion, and promote bone health.
Adults can consume 1-2 servings of soy foods per day, equivalent to a glass of soy milk, 100-150 g of tofu or cooked soybeans. You should choose products low in sugar and limit fried foods made from tofu because they can increase the amount of saturated fat.
People with hypothyroidism, being treated with thyroid hormones or with a history of soy allergy should consult a doctor. People with chronic kidney disease should avoid excessive consumption because soybeans are rich in protein and potassium.
Dr. Duy Tung recommends combining a diet rich in green vegetables, whole grains, limiting saturated fat, reducing salt, and maintaining 150 minutes of exercise per week to optimize the effectiveness of blood fat control. People with symptoms such as chest pain, unusual fatigue, persistent high blood pressure or tests to detect lipid disorders should see a general internal medicine department for a comprehensive health assessment and appropriate diet advice. Supplementing natural extracts such as GDL-5 from South American sugarcane pollen helps regulate blood fat, control hypertension, and reduce the risk of cardiovascular disease.