Soy milk & other soy foods support weight loss. Soybeans reduce appetite and insulin resistance. Soy increases metabolism, and preserves lean mass.
Soybeans & soy products keep us full
Above all, soy consumption can help us lose weight because soybeans have a huge filling effect. They’re packed with protein and fiber. These two macronutrients control appetite and prevent cravings for fattening foods.[1]
Despite, the fact that soybeans are the most calorie-dense beans, they can help us consume fewer total calories in a day.
We lose weight when we consume fewer calories than we burn.
According to studies, soy fiber can help lose weight, reduce body fat, and improve body composition in overweight people. Also, it may reduce LDL-cholesterol.[2]
Soy protein helps lose weight
Furthermore, soy protein has beneficial effects on obesity. Not only it affects satiety, but also it can reduce excess body fat in obese people.
Soy protein improves insulin resistance, which is a key risk factor for obesity.
In addition, soy protein reduces plasma cholesterol, triglycerides, and fat accumulation in liver and adipose tissue. Hence, soy protein may reduce the risk of atherosclerosis and possibly other obesity-related complications.[3]
Soy milk contains approximately 7 g of protein per glass, while a serving of cooked soybeans contains 31 g of protein!
Moreover, soy milk has fewer calories than cow’s milk.
Soy foods may increase metabolism
Moreover, soybeans and most common soy products, like tofu, edamame, and tempeh, can help us lose weight because they seem to boost metabolism.[4]
Soy protein could affect the synthesis of certain hormones, which control satiety, brain signaling, and metabolism. Also, soy protein can interact with certain receptors in the brain.
Some people are resistant to these hormones. Hence, they always feel hungry. Eating foods that manage these hormones could help people stick to a long-term energy-restricted diet plan for weight loss.
Soybeans for a lean body
Furthermore, soy protein is a complete protein. It contains all essential amino acids. It has a biological value closely to animal protein. Certainly, soybeans are among the best plant-based sources of protein.
Our bodies need all essential amino acids to build or even preserve muscle mass.
When we follow a hypocaloric diet for weight loss, we don’t lose just fat. We lose muscle mass as well. Resistance training and consumption of high-quality protein are key for minimizing the loss of muscle mass.
Increased muscle mass means better metabolism.
Even replacing animal protein with soy protein could help people lose weight. According to a study, replacing just 30 g of animal protein with soy protein a day for 12 months, helped people lose weight and improve Body Mass index.[5]
You can find a wide variety of soy protein isolate on iHerb.
Also, the consumption of whole soy foods reduced the cardiovascular risk in volunteers.
Prefer consuming whole soy foods, like edamame, tempeh, or tofu, rather than highly processed soy products in order to take advantage of their health benefits. Whole soy foods are packed with fiber and certain micronutrients that are lacking in refined foods or animal-derived protein.
Soy isoflavones for weight loss & good health
Actually, soybeans are the richest food in isoflavones. Isoflavones are polyphenolic compounds with many health benefits.
Soy isoflavones could be beneficial for body weight reduction. They can control glucose, and insulin levels. Also, isoflavones may reduce Body Mass Index.[6,7]
In fact, isoflavones have many health benefits. They can help maintain blood vessel health, help support cellular health, reduce inflammations, and significantly increase the antioxidant status of the body! Soy isoflavones may reduce the risk of cardiovascular heart disease, cancer, menopausal symptoms, and osteoporosis.[8,9]
Moreover, if consumed instead of animal protein, soy products may reduce LDL-cholesterol and triglycerides. Fermented soy foods may have a beneficial effect on diabetes and blood pressure as well. In addition, soy foods may alleviate hot flashes and improve skin health.[10]
Isoflavones are plant-derived compounds with estrogenic activity. They’re classified as phytoestrogens. Due to their high content of these phytoestrogens, many people think that soy foods are bad for our health.
Soy foods aren’t bad for you, though. Many studies support the safety and benefits of soy foods.
Vitamins & minerals in soy promote weight loss
Soybeans are super nutrient-dense foods. They’re packed with minerals that support weight loss.
Iron
Soybeans are excellent dietary sources of iron. Regular consumption of soy products can help us meet our daily iron needs. Iron deficiency is pretty common worldwide. Obesity is highly associated with iron deficiency. Obesity may result in iron deficiency.[11]
Calcium
Moreover, soy foods are particularly rich in calcium. A glass of soy milk may contain more calcium than a glass of cow’s milk!
Getting adequate amounts of calcium may be beneficial for weight maintenance as well as weight loss.[12]
Calcium may prevent hunger and reduce insulin resistance. It can help people stick to a long-term calorie-restrictive diet. Moreover, high calcium intakes can improve body composition. Calcium helps maintain lean mass.[13,14]
People who consume fewer calories in order to lose weight need more calcium. If these elevated calcium requirements not met, the bone mass may be reduced, increasing the risk of fractures.[15]
However, most people shouldn’t get extremely high doses of calcium from supplements. We can get more than enough calcium from foods, such as cow’s milk, dairy, eggs, fish, as well as plenty of plant-based foods.
For increased calcium absorption, try to get high amounts of vitamin D.
Magnesium
Furthermore, soybeans are excellent dietary sources of magnesium. A serving of soybeans contains 148 mg of magnesium, or 35% Daily Value (DV). A glass of soy milk contains 44 mg of magnesium, or 10% DV.
High magnesium intake is beneficial for obese individuals or people with insulin resistance. Magnesium can help them lose weight, reduce waist circumference, and Body Mass Index.[16,17]
Obese people and people with diabetes tend to have low levels of magnesium. Magnesium deficiency may lead to many health problems, such as hypertension, cardiovascular, and metabolic disease.[18,19]
Zinc
In addition, soybeans are pretty rich in zinc. A serving of cooked soybeans contains almost 2 mg of zinc, which is 18% DV. Moreover, a glass of soy milk provides 6% DV, while a serving of tofu provides 15% DV.
High zinc intake might increase the effects of a restricted calorie diet on obesity. Zinc may reduce appetite, insulin resistance, inflammations, and other metabolic dysfunction associated with obesity.[20,21]
Potassium
Moreover, soy foods are particularly rich in potassium. A serving of cooked soybeans contains 886 mg of potassium, or 26% DV. A glass of soy milk provides 9% DV, and a serving of tofu provides 4% DV.
A diet high in potassium promotes weight loss. It reduces waist circumference, Body Mass Index, inflammations, and insulin resistance!
Selenium
Also, soybeans are good dietary sources of selenium. A serving provides 23% DV. Selenium supports weight loss, as it’s involved in the synthesis of thyroid hormones, metabolism, and thermogenesis.
What’s the best time to drink soy milk for weight loss?
The best time to drink soy milk or eat other soy foods is after a workout. Soy is packed with protein and antioxidants. It supports muscle recovery.
Moreover, we can eat soybeans, or other soy foods, such as tofu, tempeh, edamame, or miso soup, at lunch or at dinner.
Also, a great time to drink soy milk is before bed. It could help us sleep better at night. A good night’s sleep is essential for maintaining a healthy body weight.
Soy milk could be a great plant-based alternative to cow’s milk in your favorite banana smoothie recipes. Soy milk can be added to keto smoothies as well.
