3. Soybeans
Soybeans are a species of legumes that is most abundantly used in east Asian countries and has been modified and turned into various soybean products like tofu and soybean milk which has been a great vegan substitute for meat and a lactose-free type of milk that aids people with lactose intolerance to get milk benefits without the gastrointestinal troubles.
Soybeans are excellent plant sources of dietary proteins with most of their protein content being in the form of glycinin and beta conglycinin which has been proven to reduce the risk of fatty liver disease progression that is caused by high-fat diets, this protein has a positive impact on increasing adiponectin concentrations which has a very important role in glucose and lipid metabolism as it activates muscle glucose utilization and induces muscle and hepatic fatty acid oxidation leading to lower hepatic glucose and fatty acids production and lowering the level of circulating triglycerides and free fatty acids so not only does it prevent fatty liver disease but it also ameliorates the harmful effects of obesity and dyslipidemia.
Soybeans also have a positive impact on lowering the symptoms of menopause like hot flashes, abdominal cramps, and mood swings as it is rich in phytosterols, they are also full of fiber that makes them ideal for weight loss and for controlling the symptoms of type 2 diabetes and improving heart health through their content of linolenic acid one of the well-known omega 3 fatty acids.
Soybeans are very versatile and can be used in making all sorts of dishes but they are used mainly as vegetarian-friendly options to use instead of meat so they can be made into a kebab, you can turn tofu into popcorn fried chicken or make soybean ragu and Currys with some white rice, you can also use them to make wonderful falafel from scratch with some chickpeas or hummus, many many recipes if you search well enough you can turn them into all sorts of delicious plates.
