Consuming one particular food that’s common in Asian countries such as China and Japan could help reduce your risk of cancer. Soybeans are an edible legume native to East Asia that’s growing in popularity in Western countries. According to data from the University of Oxford, over three million tonnes of soy are imported each year.
While it’s common for people to consume soy in the form of tofu or soya milk as a meat and dairy alternative, the whole bean itself could also have some significant nutritional benefits. For example, soybeans are particularly high in protein, which helps to sustain your muscles.
Soybeans are also high in dietary fibre, which could help with the body’s digestion, as well as a number of significant vitamins and minerals such as manganese, iron, phosphorus, B vitamins, vitamin K, zinc, potassium, magnesium, and folate.
Aside from providing the many healthy benefits associated with these vitamins, studies also suggest that soybeans and soy derivative products could also play a role in reducing the risk of cancer. One analysis in 2022 found that a higher intake of soy was associated with a 10% reduced risk of cancer while even a lower intake could reduce it by as much as 4%.
Meanwhile, another study found that a higher rate of breast and prostate cancers in the United States and Europe compared to Japan and China could be associated with the latter’s traditional diet, which is high in soy products.
Soybeans and Isoflavones
One of the key components within soybeans when it comes to its cancer-reducing benefits are isoflavones. These are unique type of phytonutrients which is chemically similar to estrogen which means they are able to bind themselves to the estrogen receptors in the body when absorbed.
However, some people may benefit more from these isoflavones depending on how well their body can absorb it. Studies suggest that a person’s unique microbes can determine how well they absorb soy and thus reap its benefits.
The percentage of people that have the microbes essential for breaking down these isoflavones effectively only appears in around 30% to 50% of the population and is more common among vegetarians and Asian populations.
However, it’s important to note that there may be some dangers associated with consuming a high amount of soy products for some people. For example, people with an allergy to soy could experience a severe reaction which may need hospital treatment – more details of which can be found on the NHS website.
One study also suggests that soybean consumption could interfere with normal thyroid function, which could result in a range of symptoms, including sleepiness, lack of energy, and constipation. Before making any significant dietary changes, it’s advised that you speak to a doctor first.