Soybean is a nutritional and economically important crop that originated in Asia. Soybeans are a nutrient-rich source of proteins and healthy fats that are very high in fiber.
Soybean is a nutritional and economically important crop that originated in Asia. Soybeans are a nutrient-rich source of proteins and healthy fats that are very high in fiber. You will get a good dose of potassium, folate, magnesium, iron, and some B vitamins from adding soybeans to your diet. In this article, we will discuss nutrition facts, health benefits, and the effects of soybean.
Soybean is utilised globally for a healthy diet due to its high contents of isoflavonoids and folic acid. Dietary soy products are the subject of increasing scientific interest due to their potential beneficial impact on human health.
The soybean (Glycine max) crop is considered to be the main source of oil globally, and is important due to its nutritional value and commercial importance The cultivation of soybeans originated in Asia about 5000 years ago, first in China and then in Japan.
It was brought to Europe in the 18th century and then to the United States in the 19th century Since it is an excellent source of vegetable oil and proteins, it has become an economically important crop worldwide.
Eastern Asia Soybeans are a type of legume native to eastern Asia. They are an important component of Asian diets and have been consumed for thousands of years. Today, they are mainly grown in Asia and in South and North America.
In Asia, soybeans are often eaten whole, but heavily processed soy products are much more common in Western countries. Various soy products are available, including soy flour, soy protein, tofu, soy milk, soy sauce, and soybean oil.
Soybean contains antioxidants and phytonutrients that are linked to various health benefits. However, concerns have been raised about the potential adverse effects of soybean.
Nutrition facts :
Soybeans are mainly composed of protein but also contain good amounts of carbs and fat.
The nutrition facts for 3.5 ounces (100 grams) of boiled soybeans are as follows:
· Calories: 172
· Water: 63%
· Protein: 18.2 grams
· Carbs: 8.4 grams
· Sugar: 3 grams
· Fiber: 6 grams
· Fat: 9 grams
· Saturated: 1.3 grams
· Monounsaturated: 1.98 grams
· Polyunsaturated: 5.06 grams
Carbs
About 30% of soybeans’ calories come from carbohydrates, and over two-thirds of these carbs are from fiber. The remaining carbs in soybeans come from naturally occurring sugars, such as sucrose and raffinose.
Being low in carbs, whole soybeans are very low on the glycemic index (GI), which is a measure of how foods affect the rise in blood sugar after a meal. This low GI makes soybeans suitable for people with diabetes.
Fats
Soybeans are classified as oilseeds and are used to make soybean oil. The fat content is approximately 18% of the dry weight — mainly polyunsaturated and monounsaturated fatty acids with small amounts of saturated fat. The predominant type of fat in soybeans is linoleic acid, which accounts for approximately 50% of the total fat content.
Protein
Soybeans are among the best sources of plant-based protein. The protein content of soybeans is 36–56% of the dry weight The protein content of soybeans is 36–56% of the dry weight. One cup (172 grams) of boiled soybeans boasts around 31 grams of protein .
The nutritional value of soy protein is very good, although the quality is not quite as high as some animal proteins. The main types of protein in soybeans are glycinin and conglycinin, which make up approximately 80% of the total protein content. These proteins may trigger allergic reactions in some people .
Consumption of soy protein has been linked with a modest decrease in cholesterol levels .
Vitamins and Minerals
Soybean can add a number of micronutrients to your daily intake. The beans are rich in potassium, Molybdenum, Vitamin K1 , folate, magnesium, calcium, iron, and thiamin.
Molybdenum: Soybeans are rich in molybdenum, an essential trace element primarily found in seeds, grains, and legumes.
Vitamin K1: The form of vitamin K found in legumes is known as phylloquinone. It plays an important role in blood clotting .
Folate: Also known as vitamin B9, folate has various functions in your body and is considered particularly important during pregnancy .
Manganese: A trace element found in most foods and drinking water. Manganese is poorly absorbed from soybeans due to their high phytic acid content.
Phosphorus: Soybeans are a good source of phosphorus, an essential mineral abundant in the Western diet.
Calories
A 3.5 ounce (100 grams) serving of soybeans contains 172 calories, 42% of which come from protein, 47% from fat, and 19% from carbs (with rounding).
Health benefits & Effects of Soybean
1-May Lower Cholesterol :
Some research suggests that soy products can lower LDL cholesterol (aka the “bad” kind) by a small percentage. However, it’s important to note that you’d probably need to eat quite a large amount of soy to make an impact.
2- Digestive Health :
So much of gut health comes down to the amount of fiber we consume. Soybeans’ 6 grams of fiber per serving adds bulk to stool and creates a healthy environment for good bacteria to flourish in the digestive tract.
3-Compatible With Many Special Diets :
Soybean find their way comfortably into many specialized eating plans. People on low-sodium, Mediterranean, gluten-free, dairy-free, vegetarian, or vegan diets can all dish up these beans.
4- Source for Vegans and Vegetarians :
Vegans and vegetarians—especially those new to these diets—may find getting enough protein a challenge. Soybeans can add to your daily dose with their high plant-based protein content.
Finding high-quality plant-based protein sources can be more difficult as plant sources are not nearly as absorbable as meat sources and often do not contain all of the essential amino acids needed.
Soybeans are a source of quality protein suitable for plant-based diets. Unlike other plant proteins, soybeans are higher in protein than carbs, making them an ideal way to get a balanced source of protein.
5- May Reduce the Risk of Breast and Prostate Cancer :
Though soy has had a controversial history when it comes to its connection with cancer, a body of research indicates the beneficial effects of soy in cancer prevention. A review of available research found that consuming soy-based foods was associated with a reduced risk of prostate cancer.
The review also concluded that eating more soy products might be associated with a small reduction in breast cancer risk. However, more research is needed to determine the exact relationship between soy and cancer.
6- May Help Prevent Bone Loss :
Soy isoflavones may help prevent menopause-related bone loss that occurs due to a reduction of estrogen that occurs naturally after menopause. Soy isoflavones may help prevent bone loss and encourages bone density.
7- Help Prevent Diabetes :
Epidemiological studies show that a higher intake of dietary soy isoflavones positively correlates with a lower incidence of diabetes and increased insulin sensitivity. Soy isoflavones are considered antidiabetic, but the underlying reasons for this are unknown.
Some research indicates that the phenolic compounds in soy may inhibit enzymes that break down carbohydrates for use, leading to less of a blood sugar spike. These compounds can also help regulate glucose absorption.
9- Flatulence and diarrhea :
Like most other beans, soybeans contain insoluble fibers, which may cause flatulence and diarrhea in sensitive individuals Although not unhealthy, these side effects can be unpleasant.
Belonging to a class of fibers called FODMAPs, the fibers raffinose and stachyose may worsen symptoms of IBS, a common digestive disorder If you have IBS, avoiding or limiting the consumption of soybeans may be a good idea.
8-Allergies :
Soy is among the most common food allergies. According to Food Allergy Research and Education, it’s especially prevalent in babies and kids, with 0.4% of children being allergic to soy. While some children will outgrow a soy allergy, for others, it’s a lifelong issue. If you have a soy allergy, you’ll need to avoid all varieties of soybeans.
9- Adverse Effects of Soybean:
Despite soybean’ excellent nutrition profile, it might not be right for some people as it has some adverse effects. As high-fiber food, they can cause gas and abdominal discomfort. Those on a low-FODMAP diet may also need to steer clear of soybeans since they contain oligosaccharides called galactans that can aggravate IBS symptoms.