What happens if you eat soybeans every day?

Soybeans provide protein, contain all the essential amino acids, and are suitable for vegetarians. 100 g of boiled soybeans includes:

• Energy: 172 calories
• Water: 63%
• Protein: 18,2 g
• Carbohydrate: 8,4 g
• Fat: 9 g
• Fiber: 6 g

In particular, the fat in soybeans is mainly unsaturated fatty acids such as omega-6 and omega-3, which are beneficial for the heart. Thanks to its low carb content and high fiber content, soybeans have a low glycemic index (GI), suitable for people with diabetes or on a weight loss regime.

Soybeans stand out thanks to plant compounds such as isoflavones (phytoestrogens), which have antioxidant effects, help reduce menopausal symptoms and may reduce the risk of cancer. Saponins in soybeans help reduce cholesterol, blood fat and phytic acid – substances that can hinder mineral absorption but are significantly reduced when processed.

Health benefits

Reduce the risk of cancer

Soybeans are foods that have been extensively studied in relation to breast cancer and prostate cancer. Despite concerns that phytoestrogens affect breast tissue, large studies show that regular soy consumption may help reduce the risk of breast cancer, especially when used early. In men, isoflavones in soybeans have a protective effect on prostate cells, contributing to reducing the risk of malignant transformation.

Beneficial for postmenopausal women

Menopause comes with a sudden drop in estrogen, causing hot flashes, night sweats, and mood changes. Thanks to phytoestrogen, soybeans help to partially compensate for this deficiency.

Good for bones, prevents osteoporosis

After menopause, women’s bone density rapidly decreases due to lack of estrogen. Isoflavones in soybeans can maintain bone mineral density, preventing the risk of bone fractures and brittleness.

Potential risks and side effects

May affect thyroid function

Many people believe that soy affects thyroid function, leading to goiter. However, there is no research confirming that soy causes thyroid tumors or thyroid disease. But soy can change thyroid function in people with iodine deficiency.

Specifically, substances in soybeans can inhibit thyroid hormone production, hinder the thyroid gland’s absorption of iodine, and stimulate the pituitary gland to secrete more TSH (thyroid stimulating hormone). If TSH levels increase too much, it can cause the thyroid gland to enlarge, forming a goiter (called a simple goiter).

People who do not have thyroid disease and are not iodine deficient can use soybeans and soy products in moderation. Adults should add 1-2 servings of soy to their daily diet, about 25-30 g of soy products per serving.

People with thyroid diseases such as hypothyroidism should limit consumption and ensure adequate iodine intake in their diet. The recommended amount of soy for this group is about 30 g per day.

Bloating and diarrhea

These beans contain complex sugars called alpha-galactosides (which belong to the FODMAP group). The human body lacks the necessary enzymes to fully digest them, leading to them being fermented by bacteria in the large intestine. The result is gas, bloating and diarrhea in susceptible individuals. People with irritable bowel syndrome (IBS) need to be especially cautious when eating whole soybeans.

Soy allergy

Soy allergy is one of the most common food allergies, triggered by the proteins glycinin and conglycinin. Although this rate is relatively low in adults, parents need to observe carefully when children are exposed to soy products for the first time.