Check out about soybeans and their interesting nutritional and health benefits of Soybean. A staple and native to Asian diets, especially East Asia, soybeans or soya beans are a type of legume rich in protein and fiber. It is a crucial source of protein in many countries, and many people worldwide consume it as a part of a healthy diet. It is highly used as part of the vegetarian diet to replace meat products, as it is a good substitute for an animal-based diet. Many products form from soy, like whole soybeans, soy milk, soy sauce, soy protein, soy flour, tofu, and soybean oil.
Soybeans are ideal for plant-based meals and snacks and are primarily grown in Asia and South and North America. They are a rich source of protein, antioxidants, fiber, and omega-three fatty acids. Hence, health benefits of Soybean like protecting heart health, fighting obesity, improving metabolism, and reducing the effects of menopause.
However, recently, there have been a few consumer concerns regarding U.S. soy and soy products’ effects on estrogen and its probable impact on risks of hormone-related cancers like prostate and breast cancer.
Besides, according to the American Cancer Society (ACS), “the evidence does not point to any dangers from eating soy in people.”
In contrast, they have indeed acknowledged that the health benefits of soybean or consuming soy products appear to outweigh any potential health risk.
Nutritional and Health Benefits Of Soybean
Soybean Nutritional Value
Soybean is a complete protein food as it contains all the nine essential amino acids required by our body.
Soybean derives its health benefits from the vitamins, nutrients, and organic compounds, including a considerable amount of dietary fiber and an extensive amount of protein.
According to the United States Department of Agriculture (USDA), FoodData Central, soybeans contain vitamin K, vitamin B6, riboflavin, folate, thiamin, vitamin C, and minerals like large amounts of iron, manganese, calcium, phosphorus, potassium, copper, magnesium, zinc and selenium.
They are also a rich source of organic compounds and antioxidants such as isoflavones, improving our health.
The Nutritional facts for 100 grams or 3.5 ounces of ‘green soybeans’ according to USDA are as follows:
- ValueWater 67.5 g
- Protein 12.95 g
- Fiber, total dietary 4.2 g
- Energy 141 kilocalories
- Total fat 6.8 g
- Carbohydrate, 11.05 g
- Calcium, Ca 197 mg
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Health Benefits of Soybean
Lessen Menopausal Symptoms
Isoflavones, which the Soybeans are an excellent source of, are vital components of the female reproductive system.
During the period of menopause, estrogen levels drop by at a high rate, due to which unpleasant symptoms such as sweating, hot flashes, and mood swings become common.
However, according to a study, women with a soybean-rich diet are less likely to undergo such dramatic changes in menopausal symptoms. It is due to the isoflavones that can bind to the estrogen cells.
Manage and Prevent Obesity
As we have already seen how nutritious and healthy soybeans are, it is clear that they can keep hunger at bay with ease for a long stretch. This satiation boost may even be beneficial for fighting obesity and prevents a build-up of fats.
The protein in soy helps to stay fuller, and anthocyanins, especially in ‘black soybeans,’ are seen to have an anti-obesity effect. Being protein-rich also indicates improving metabolism in the body that helps to maintain better health.
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Improve Bone Strength
According to a study report published in the American Journal of Clinical Nutrition, isoflavones in soybeans help protect against spinal bone loss.
Besides, the consumption of soy products may reduce the risk of osteoporosis in women who have undergone menopause also because of isoflavones.
Improved bone strength would consequently mean a reduced risk of fracture, which is also because of a fair amount of calcium.
Probable Allergies and Concerns
Although there are many more beneficial factors to soybean consumption, it is not devoid of adverse side effects.
For example, due to certain anti-thyroid compounds in soy, it can interrupt the thyroid gland’s functioning and lead to goiter, and interrupt regular hormonal activity in the body.
However, this is mostly possible with sensitive persons, especially those who have an underactive thyroid gland.
Apart from that, soy allergies are a common condition mostly triggered by soy proteins. This may cause diarrhea when consumed in excess.
Soybean has several health benefits with its high amount of protein and fiber. One can prepare and eat the high protein plant food- soybean, belonging to the pea family in many ways.
Though technically, there are roughly 2,500 varieties of soybeans. Still, the most common of them are ‘yellow soybeans,’ ‘black soybeans’ and ‘green soybeans,’ also called ‘edamame.’
The yellow soybeans make tofu, soy milk, soy flour, and so on. Black soybeans are fermented or simmered for use in traditional Asian dishes.
Also categorized as oilseeds, soybeans give us soybean oil as well. Give the beneficial food a try and get healthy and stay healthy.