Soybean – Types, Nutritional Facts, and Health Benefits

Soybean

Soybean are filled with protein and many other nutrients. There are various ways that a person can consume them like, eat them after boiling, drink their milk or even take them as supplements.

But in recent times there’s some controversy on the benefits and risk of soybean as there have been some production of genetically modified plants.

Apart from consumption of soybeans there are other uses of it as well like soy oil which is an ecological friendly fuel, crayons, engine lubricants, and candles.

Types of Soybean

Soybeans belong to the legume family and are a high protein plant food. Soybeans can be consumed in many ways and can be a replacement for many diary and meat products.

Soybeans can be of different colours:

• Yellow soybeans: Used to make tempeh, soy milk, tofu, and soy flour for baking.
• Black soybeans: Fermented or simmered black soybeans are used in many traditional Asian dishes.
• Green soybeans: They are also called edamame. Green soybeans can be steamed and eaten directly out of the pods. It is also available in stir-fries, soups and salads.

Nutrition Facts

Mentioned below is the nutrition content of 100 grams of soybeans:

• Carbs: 8.4 grams
• Sugar: 3 grams
• Calories: 172
• Monounsaturated: 1.98 grams
• Water: 63%
• Saturated: 1.3 grams
• Fibre: 6 grams
• Fat: 9 grams
• Polyunsaturated: 5.06 grams
• Protein: 18.2 grams

Benefits of Soybean

GMO

Often, scientists change some of the genes in the seeds to protect the plants from insecticides or diseases. And soybeans happen to be the world’s most genetically modified crop. Even though there are backlashes for GMO foods, research shows that it is safe for consumption.

Prostate Cancer

The isoflavones present in Soybeans, especially the daidzein and genistein are shown to slow down the growth of the tumour in the prostate. Asia is a place where people eat much more soy than other places and men are less likely to get prostate cancer symptoms in these regions.

Iron

As the body of vegetarians doesn’t absorb iron well from plant sources, they need to double up on it. Men need 8 milligrams of iron a day, and women need 18 milligrams. Now, one cup of soybean has about 9 milligrams of iron, making it beneficial for the body.

Stronger Bones

After menopause, few women can lose a lot of bone mass. This makes the bones easy to break as they get brittle. The general medicine prescribed by doctors for this and other symptoms of menopause is estrogen.

Isoflavones present in such beans are seen to mimic the same effects of estrogen in female. Few studies have also shown that it strengthens the bones in women going through menopause.

Ease Blood Pressure

As soy is abundant in protein and scarce in carbs, they tend to bring the blood pressure down. They also help in lowering the systolic blood pressure, which might cut the odds of a stroke.

Loads of Potassium

Potassium is an essential nutrient that the body needs to function like to make the heart beat, for the nerves to work and for the kidney to filter waste. A cup of Soybeans contain 886 milligram of potassium, that is one third of what the body needs in a day.

Higher Fibre

High fibre foods help lower the cholesterol that’s acquired from other foods, and it is not available in animal proteins like chicken, fish, and steak. One cup of such beans contains 10 grams of fibre. Fibre also helps an individual poop regularly.

Breast Cancer

Eating soybeans as a child or as a teen has been shown to reduce the chances of breast cancer in women by almost half. Even a few women who ate soybeans as adults were less likely to get breast cancer. The phytonutrient in soybeans called isoflavone is believed to help shrink cancer tumours.

The Good Fats

A balanced diet consists of good fats like omega-3 and omega-6 fats which are polyunsaturated, that are available in Soybeans. These good fats reduce the chance of of certain diseases and keep the heart in a good shape. Some other sources of good fat are vegetable oils, nuts, fish and seeds.

Protein

Soybean contains all nine essential amino acids that a person needs for healthy bone and muscles. The human body cannot make them on its own and so people who are non-vegetarians get them from animal protein such as chicken, beef and eggs.

Zero Cholesterol

Soybeans are cholesterol-free, like all other grains and vegetables. By adding so many beans to a person’s diet, one can reduce their LDL or bad cholesterol.

Risks of Soybean

Even though soybeans are not allergic to most people, there are a few exceptions.

• Thyroid function: Soybeans might interfere with levothyroxine absorption, which is a medication that is used for hyperthyroidism. So, there are concerns about soybeans affecting thyroid function.

• Genetically modified organisms: GMOs are genetically modified organisms that use genetic engineering techniques to create a new variety. There are a lot of concerns regarding the environmental safety and health impacts of these genetically modified crops.

• Soy allergy: Soy can be allergic to many people. When an individual with soy allergy is exposed to it, there is an allergic reaction that might be mild or severe, as it triggers their immune system.

Conclusion

Soybeans is not only rich in protein but there is also a decent amount of fat and carbs present in it.  They are rich in minerals, plant compounds like isoflavones and vitamins.

It is a plant based protein that have numerous health benefits like all alleviating menopause symptoms and reducing the risk of cancer. But too much of soybeans can cause digestive disorders.

FAQ