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Soy is a popular legume of Asian origin. Soybeans are low in saturated fat and high in protein, Vitamin C and Folate Soy is a complete protein. This means that it contains all nine essential amino acids. People who follow a vegetarian diet often use soy to replace meat.

Soybeans come in many colours, including:

  • Green soybeans: Young green soybeans are also called edamame. People can steam them and eat them out of the pod as an appetizer. Shelled edamame is also available in salads, stir-fries, and soups.
  • Yellow soybeans: Producers typically use yellow soybeans to make soy milk, tofu, tempeh, and tamari. They also play a role in the production of soy flour for baking.
  • Black soybeans: Several Asian food cultures use simmered or fermented black soybeans in traditional dishes.

The research shows soy is connected to longevity and better health. In a study of more than 5,000 women with breast cancer, the more soy the women ate, the longer they lived. For the women who had their breast cancer completely eradicated, they also looked at how much soy they ate. In the women who ate more soy, the cancer was less likely to come back. Soy is protective and the magic sweet spot for soy in this study is about 10 grams of soy protein a day.


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