Soybeans: Nutritional value and health benefits

Soybeans are one of the most nutritious legumes of all. A source of complete protein, minerals and vitamins, soy is an excellent alternative to meat for vegetarians.

Soybeans, also known as soya beans originated in Southeast Asia and was domesticated by Chinese farmers around 1100 BC. Later it spread to parts of Asia like Japan, Korea and became a vital part of their traditional cuisines. It was introduced to Western countries much later.

Due to its high nutritional content, soy became quite famous across the globe in less time. This legume can be consumed in different forms including soy flour, soy protein, tofu, soy milk, soy sauce, and soybean oil. In Asia, soybeans are often eaten as a whole, but in western countries, processed soy products are more popular.

Nutritional content

Apart from animal-based food products, only a few plant-based food products are a source of complete protein and soybeans is one of them. It contains all the nine amino acids required to make protein. Moreover, it is low in saturated fat and high in protein, vitamin C, and folate. Calcium, iron, magnesium, phosphorus, potassium and thiamin are some other nutrients found in soybeans. 100 grams (g) of boiled green soybeans contains:

141 calories

12.35 g of protein

6.4 g of fat

11.05 g of carbohydrate

4.2 g of fiber

Help lose weight

Soybean can be a great addition to the diet for those trying to shed kilos. According to a study, certain compounds found in soybeans can prevent fat build-ups around the organs and help to manage a healthy weight. Besides, being a source of high-quality source of protein, soybeans can keep you fuller for a longer time and even help in muscle growth.

Reduces the risk of cancer

The compounds and antioxidants found in soybeans are can help in reducing the risk of certain types of cancer. It is mainly effective in reducing the risk of hormones associated cancers like prostate and breast cancer. Studies suggest that including soybeans in their diet regularly can help to reduce the growth and spread of hormone associated cancers.

Can lower the risk of Type 2 diabetes

The Isoflavones present in soybeans, which are polyphenolic compounds possessing both estrogen-agonist and estrogen-antagonist properties may also reduce the risk of diabetes. This compound can improve insulin sensitivity and help the cells to absorb more glucose. However, there is still a lot of mystery left to solve to know how exactly soybeans help in lowering the risk of diabetes.

Improves bone health

Soya beans are an excellent source of calcium, a nutrient required for bone health and reducing the risk of osteoporosis. If you are lactose intolerant or are looking for an alternative of milk products to get your daily quotient of calcium then this legume is the best choice. It can reduce the risk of bone fracture and bone loss.

Who should not have soybeans?

Soybeans are generally safe for consumption, except for those suffering from specific health conditions.

Thyroid function: Hyperthyroidism or hyperthyroidism in both cases it is not advised to consume soy products. Research suggests that some compounds found in soybeans may interfere with thyroid function. This can worsen the signs and symptoms.

Diarrhea: Soybeans contain insoluble fibers. So eating it in excess can increase the risk of flatulence and diarrhea. Those suffering from IBS must be excessively careful while consuming soy products.

Soy allergy: Soy allergy is triggered by two proteins found in soybeans- glycinin and conglycinin. It can lead to symptoms like diarrhoea or vomiting and are common in people of all age groups.