Healthy Living

5 Soy Nuts Health Benefits That Will Surprise You

Soy nuts are known to be rich in fiber, protein, isoflavones and other nutrients. These components recognized soy as food that  helps boost heart and bone health and promotes weight loss.

Find out other health benefits of this crunchy snack.

Improve Heart Health

Fiber, protein and the alpha-linolenic acid found in soy nuts are said to help lower bad cholesterol levels and increase the good ones in our bodies. Eating soy products remarkably decreased the levels of low density lipoproteins - the body’s bad cholesterol - while increasing the good cholesterol called high density lipoproteins, according to 35 studies reviewed.

An eight weeks study, which involved 60 women, revealed that consuming 25 grams of protein from eating soy nuts daily decreased their blood pressure. It lowered their systolic blood pressure to nearly 10 percent and their diastolic blood pressure to almost seven percent.

Soy nuts impact health more than other kinds of soy by keeping cholesterol in normal levels and decreasing blood pressure for those who have the illness.

Help Lose Weight

Soy nuts contain protein that is said to boost digestion, hence the weight loss, which is backed by research.

Thirty obese adults where observed for their diet for eight weeks. The study found that the participants who practiced a diet low in calories with soy protein significantly lost body fats compared to those who ate the same diet but with animal protein.

Another 39 obese adults where examined in a separate study, this time, eating biscuits containing soy fiber versus eating regular biscuits for breakfast daily. The study yielded the same results, thus eating foods rich in soy just cuts off extra pounds.

Improve Bone Health

Isoflavones in soy nuts can help increase bone strength and prevent the bones from becoming brittle and fragile. Genistein and other isoflavones have been revealed to increase the mineral density of the bones in women experiencing postmenopausal stage.

According to a review based on 10 studies observing menopausal women, taking 90 mg of soy isoflavones supplements per day for a minimun of six months improved bone mineral density.

Alleviate Menopause

Menopause causes mood swings and hot flashes as estrogen levels decline. Isofalvones in soy seems to be doing a lot of job here since it mimics estrogen, hence believed to relieve menopausal symptoms.

Sixty older women where examined for eight weeks and the study showed that among the participants, those who incorporated half a cup of soy nuts in their diet daily experienced a reduced in hot flashes by 40 percent than those who ate the same food plan but without soy.

Moreover, an analysis of 17 studies involving women who are at their menopausal stage revealed that consuming isoflavones from soy for six weeks to 12 months lowered the severity of hot flashes by over 20 percent.

However, in another review of 10 studies, only little evidence was noted that soy improves symptoms of menopause. Also, research suggests that the effect depends on how each women process isoflavones in their bodies.

Anticancer Properties

Soy foods may lessen risk of cancers in the breast and prostate, according to some research.

Although it is still a topic to debate, studies conducted in animals yielded varied results on isoflavones in soy and tumor growth especially in cases of breast cancer.

Isoflavones' estrogen-like effects suggests likelihood of breast cancer but there are no studies on humans that could support this finding yet.

About 35 studies were reviewed linking soy to a lowered risk of breast cancer in Asian women but the association can not be found in women from western countries. Other studies connect consumption of soy to reduce prostate cancer risk at approximately 30 percent.

Soy’s anticancer properties are probably from the laboratory findings of isoflavones and lunaisin killing cancer cells in test tube and animal studies by acting as antioxidants.

Soy Consume soy products in organic, non-genetically modified and fermented forms in moderation. Pixabay