Soya Bean in Pregnancy – Benefits, Risks and Safety

During gestation, a pregnant woman needs plenty of nutrients, including protein, and if she is a vegetarian, the sources of direct protein are reduced. So, how to make sure the mom-to-be receives appropriate amounts of protein through her diet – soy bean. Consuming soya bean in pregnancy can make sure the pregnant woman receives the desired nutrients. Now that we know that soy bean and pregnancy make a great pair for both the mother and the baby, it is also important to know that its consumption comes with certain side effects as well. If that is tickling your brain, read through this post, which talks about various benefits, side effects of including soya bean in your pregnancy diet, how to include, and more.

What Is Soya Bean?

Soya bean belongs to the legume family, and it is one of the best sources of protein. Native to the eastern part of Asia, these legumes are now also grown in many other parts of the world. Originally, these legumes are yellow, but there are green, brown, and black varieties available too.

Nutritional Content of Soya Bean

Soya bean is highly nutritious, and it is power-packed with iron, magnesium, fibre, omega- 3 fatty acids, vitamin K, manganese, phosphorus, and copper. Along with these, soya bean is also a good source of flavonoids and isoflavonoids, phytoalexins, phytosterols, phenolic acids, proteins, saponins, and peptides. Here’s a quick table presentation of the nutritional details of 100 grams of soybean in the table below:

Source: USDA (1)

Benefits of Eating Soya Bean During Pregnancy

Is soybean good for pregnancy? Yes, soy bean, being a great protein source, low in GI index, has several health benefits that can be beneficial during pregnancy. However, moderation is the key. Some of the benefits of consuming this wonder food are:

1. Loaded with Protein

Protein is essential for a pregnant woman, and if you are a vegetarian, then getting your daily dosage of protein can be a bit challenging. Soya bean is a great option for fulfilling your protein requirements during pregnancy (2).

2. Great Source of Omega-3 Acids

Omega-3 fatty acids are crucial for the development of the growing foetus. Fish is a great source of omega-3 acids. If you do not like or eat fish, then including soya beans in your diet may be helpful (3).

3. Good for People with Lactose Intolerance

If you are lactose intolerant, then including soy milk in your diet may prove to be an ideal substitute for dairy milk (4).

4. Helpful in Reducing Cholesterol Levels

You can include a good amount of legumes, such as soya bean, in your diet to bring down your cholesterol levels.

5. Helpful in Fighting Obesity

Obesity can give rise to other medical ailments, and it can be particularly troublesome during pregnancy. By including soya beans in your diet, you can control your hunger pangs and thus keep a tab on your weight gain.

6. Provides Nutrition to the Foetus

Being loaded with so many nutrients, the soya bean provides a good dosage of nutrition to your unborn child.

7. Helps in Preventing Birth Defects

Soya bean is a good source of folate and zinc. Both these minerals are beneficial in keeping birth defects at bay. A 2021 study conducted in Japan concluded that consumption of total soy products, fermented soybean and isoflavones by pregnant women during pregnancy may prevent hyperactivity problems and childhood peer problems (5).

How Much Soya Bean Can You Eat While Pregnant?

You can safely consume a daily quantity of half a cup of soya chunks or one cup of soybean milk in pregnancy. It is safe to consume soya beans daily during pregnancy, as long as they are in the recommended dosage and have been cooked properly. Too much soya might cause side effects.

Is it Safe to Consume Soya Bean Oil When Pregnant?

Soya bean is rich in phytic acid. This acid helps block the uptake of heavy metals in the body, such as uranium, lead, and mercury, which are harmful to our health. However, it may also hinder the absorption of essential minerals, such as iron, magnesium, zinc, and calcium, which are important for foetal development. Also, while soya bean lowers cholesterol levels, a certain amount of cholesterol is required during pregnancy to produce pregnancy hormones like progesterone, estrogen and also vitamin D.

These reasons may cause you to wonder, is soy bean for pregnant ladies safe? The answer is yes, it is good, but you must consume it in moderation to avoid any ill effects. You may safely consume one or two servings of soya beans in a day.

Is Edamame Safe to Eat During Pregnancy?

Yes, you can consume edamame or any soy products during pregnancy if you are not allergic to them. Make sure you wash edamame thoroughly before consuming it, to reduce the risk of getting exposed to toxoplasma (dangerous bacteria), which can harm you.

Risk of Consuming Soya Bean When Pregnant

Whether it is soya chunks during pregnancy, or soya sauce, you should be aware of any risks before you make changes to your pregnancy diet plan. Here are some of the risks involved:

1. Elevated Risks of Breast Cancer

Consuming a high amount of soy products during pregnancy may increase the level of estrogen in the body. Increased amounts of estrogen are associated with increased chances of breast cancer.

2. Increased Amounts of Pesticide Residue

It has been found that there are substantial amounts of pesticide residue on soya beans. This residue has been associated with many health problems, such as reproductive issues and hormonal imbalance.

3. Hindrance in Mineral Absorption

Being a good source of phytic acid, consumption of soya bean products may hamper the absorption of essential minerals by the body. Some of these minerals, like zinc, iron, and calcium, are mandatory for optimum foetal development.

4. Impaired Protein Digestion

Trypsin is a component found in raw soya bean, and it hinders protein digestion in the body. Another component, lectins, reacts with the intestinal lining and hampers the absorption of other nutrients.

5. Presence of Phytoestrogens

The presence of phytoestrogens in soya bean affects the levels of estrogen in the mother’s body, and the growing foetus is very sensitive to changing estrogen levels.

6. Some Interference With Foetal Development

Soya contains phytic acid, which increases the level of estrogen in the body. As the foetus is sensitive to certain hormones during pregnancy, excessive soybean consumption during pregnancy may cause certain side effects.

How to Include Soybeans in Your Pregnancy Diet

If you are looking for different ways to include soya bean in your daily pregnancy diet, here are some simple and tasty ways:

• Lightly toast the soya chunks in oil of your preference. Add veggies of your choice, a teaspoon of soy sauce and some light spices to bring a tasty snack to life.
• Soy milk is a popular substitute for dairy milk. Try cereal with soy milk for a hearty breakfast.
• Enjoy baked or pan-fried tofu tossed into a salad with your favourite dressing.
• Pan-fry tempeh and pair it up with soy sauce and guacamole.
• Lightly toast edamame beans in oil and sprinkle some spices on top for a protein-rich evening snack. Or add edamame beans to your favourite vegetable dish.

Things to Consider While Having Soya Bean in Pregnancy

Here are some things that you should consider before including soya in your pregnancy list of foods:

• Include soya bean in moderation.
• Check with your doctor about what the ideal dosage of soya bean should be in your diet.
• Studies have indicated that babies are sensitive to higher levels of estrogen in the body, which may be caused by eating soya beans.

FAQs

1. Is soya bean safe in the first trimester of pregnancy?

Yes, soya bean or soybean is safe to consume in all trimesters of pregnancy, given they are consumed in moderation. It is suggested not to exceed 1-2 servings per day.

2. What is the recommended amount of soybeans and other soy products during pregnancy?

Examples of moderate amounts of soybeans and soy products include 1/2 cup of soybeans, 1 cup of soy milk, 1/2 cup of tofu, 1/2 cup of tempeh, and 1/2 cup of soy meat substitute. It is also important to remember that every person is different and their dietary requirements may vary during pregnancy. Thus, it is advised to consult your doctor about how much soybeans and their products are safe to eat during pregnancy.

3. Can soy cause gestational diabetes?

No. Soy, in fact, is low GI, which means it is actually helpful in managing blood sugar. Tofu and soy chunks are ideal protein sources for a gestational diabetes diet.

4. Does the consumption of soya bean have a positive impact on fertility?

Yes, some studies have shown that consuming soya beans can positively impact fertility for women who are trying to get pregnant naturally or through fertility treatments. However, it is also important to consume soya in moderation.

5. Can soy sauce cause hormonal issues in pregnant women?

Soy contains mild phytoestrogens, which makes normal dietary amounts safe during pregnancy. It is advised to avoid high doses of soy supplements during pregnancy.

6. What types of soy products are highly beneficial for pregnancy?

All types of soy are safe to eat in pregnancy, but fermented varieties of soybeans, such as tempeh and miso, are more easily digested, making them star choices during pregnancy (6).

Soya bean is rich in various nutrients, and is a healthy addition to any diet. However, getting professional advice from a doctor or nutritionist before adding this food to your pregnancy diet is recommended.

Also Read: 

Can a Pregnant Woman Eat Bread?
Eating Capsicum while Pregnant
Rajma (Kidney Beans) in Pregnancy

Sources References

1. U.S. Department of Agriculture – Soybeans, mature seeds, raw

2. Mayo Clinic – Pregnancy diet: Focus on these essential nutrients

3. UNICEF – What to eat before, during and after pregnancy

4. NHS – Have a healthy diet in pregnancy

5. National Library of Medicine – Maternal consumption of soy and isoflavones during pregnancy and risk of childhood behavioural problems: the Kyushu Okinawa Maternal and Child Health Study

6. ScienceDirect – An insight into the health benefits of fermented soy products