Soy Nutrition Facts: 5 Things You Need to Know

Soybeans have been a staple food in Asian households for thousands of years. From being eaten as a fermented side dish to being eaten whole, soybeans are an excellent source of plant-based protein, fiber, vitamins, and minerals that can contribute to a healthy diet. This article will discuss the top 5 things you need to know aboutsoy nutrition, some of the health benefits, and the types of soybean.

What Are Soybeans?

Soybeans or soya beans are a type of legume commonly used as a food source for many people among its many other uses. Although native to East Asia, they are cultivated in Brazil, the United States of America, and several other countries worldwide.

Soybeans are an incredible source of protein, making them perfect for people on vegetarian or vegan diets.  Soy nutrition is unparallel. Hence, it produces a wide range of food products, such as tofu, soy milk, tempeh, and soy sauce.

Types of Soybeans

• Green soybeans: Also called edamame- are commonly steamed while still in their pods and eaten as an appetizer.
• Yellow soybeans: These are typically used to produce soy products such as tofu, soy milk, tamari, and tempeh.
• Black soybeans: These beans are typically used in Asian cultures and are usually fermented and used in traditional dishes.

Health Benefits

The composition of soya beans makes them one of the few plants that offer various health benefits to humans. Some of the health benefits include,

1.   May lower cholesterol

According to a 2015 analysis of various studies, researchers found evidence linking soy consumption to lower cholesterol levels, triglycerides, and bad cholesterol (low-density lipoprotein)levels and increased high-density lipoprotein levels, also known as good cholesterol. This lowers the incidence of heart disease.

Whole soy products such as nuts, milk, and soybeans affect cholesterol levels more than processed soy products. Look at the ingredient list, and check on the salt content.

2.   May reduce the risk of breast and prostate cancer

Increased intake of Soy isoflavones can help decrease the likelihood of certain cancers, such as breast and prostate cancer.

3.   It may help prevent bone loss

More than 10 million adults in the US have Osteoporosis. While there are several medications and treatment options, eating a diet rich in soy isoflavones can help in aiding and reducing the risk of Osteoporosis.

4.   It may help lower the risk of diabetes and heart disease

Consuming soy products can help prevent decreased blood glucose levels and improve glucose tolerance in persons with diabetes.

Nutritional Facts

 

·        Protein and Fats

Soybeans are a complete protein source. This means they contain all nine essential amino acids the body needs. One cup (172g) of cooked soybeans without salt contains 28.62 grams of protein. This is similar to the amount of protein in one cup of cooked beef or chicken.

This makes soybeans an excellent source of protein for vegetarians and vegans, as well as those looking to reduce their meat consumption.

Soybeans are also a good source of healthy fats, including polyunsaturated and monounsaturated fats. One cup of cooked soybeans contains approximately 15 grams of fat. The majority is unsaturated fat.

These healthy fats can help reduce inflammation, lower cholesterol levels, and minimize the risk of heart disease. Soybeans are also a good source of omega-3 fatty acids, essential fats that the body can’t produce on its own and must obtain from the diet.

Omega-3s have been linked to many health benefits, including improved brain function and reduced inflammation. Incorporating soybeans into your diet can help to increase your intake of healthy fats and improve your overall health.

·        Carbs and Fiber

Soybeans are an excellent source of complex carbohydrates. One hundred grams of cooked soybeans contain 21 grams of carbs, including fiber and starch.

Soybeans also have a low glycemic index, which means they do not cause a rapid increase in blood sugar levels. This makes them a good food choice for people with diabetes or those looking to manage their blood sugar levels.

Soybeans are also an excellent source of dietary fiber, with one cup of cooked soybeans without salt containing about 10 grams of fiber. This is almost double the roughage in one cup of cooked brown rice. Dietary fiber is essential for digestive health and can help to lower cholesterol levels and minimize the risk of heart disease.

·        Vitamins and Minerals

Soybeans are rich in several vitamins, including vitamins K and C, thiamine, riboflavin, niacin, and folate. Vitamin K is crucial for blood clotting, while vitamin C is vital for immune system function and skin health; Thiamine, riboflavin, and niacin are all B vitamins that play a crucial role in energy metabolism, while folate is essential for healthy fetal development during pregnancy.

Soybeans are also a great source of several minerals, including iron(9mg/1 cup), calcium, magnesium, phosphorus, and potassium(886mg/cup). liv 52 syrup uses Iron is crucial for producing red blood cells, while calcium is crucial for strong bones and teeth. Magnesium is vital for muscle and nerve function, and phosphorus is necessary for healthy bones and teeth. Potassium is essential for maintaining healthy blood pressure levels.

·        Antioxidants

Soybeans contain various antioxidants, such as isoflavones, linked to multiple health benefits. Isoflavones are phytoestrogen, meaning they have a structure similar to the hormone estrogen.

Some studies have suggested that isoflavones may help to reduce the probability of certain cancers, such as breast and prostate cancer, and may also help to lower the risk of heart disease.

·        Folates

Among all legumes, soybeans contain the highest number of folates. Folates, together with Vitamin B12, are one of the essential components of DNA synthesis. One hundred grams of soybeans contain 462.27 μg. Consuming enough folates is vital, especially during pregnancy, to prevent neural -tube defects.

Allergies and Intolerances

Although soy is considered safe for many people, certain people have soy allergies, and in some instances, it can be deadly. While a soy allergy can appear at any age, it’s more prevalent in infants and young children.

Some symptoms you are allergic to include hives, itching, swelling, or difficulty breathing. Soy is one of the top 8 food allergens, and people with a soy allergy must avoid soy products.

Bottom Line

Soy is a versatile plant with numerous health benefits. From its nutrient-rich content to the potential health benefits, it’s clear that soy should be a part of everyone’s diet. It’s a great source of antioxidants, minerals, healthy fats, and proteins. By incorporating soy into your diet, you can contribute to your health and well-being and reap the benefits of this versatile and nutritious food.

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