Soybeans: Nutrition Facts, Health Benefits, Side Effects

Soybeans are a legume species native to East Asia. They are cultivated widely as edible beans. Soybeans have a variety of health benefits, including a variety of vitamins and minerals. If you're unfamiliar with them, learn more about these remarkable seeds.

What Are Soy Beans?

Soybeans are a type of legume native to East Asia. They are widely grown for their many uses. The soybean is used in many different foods and is an essential source of protein. Its health benefits are well-known as well. Soybeans are widely used for other things, including soups, sauces, and salads.

They are grown in pods, similar to peas. Each pod contains a single seed. A soybean plant can produce between 60 and 80 pods per year. Once harvested, soybeans are steamed and consumed. This vegetable has a distinctive, sweet taste. It is commonly found in Asian cuisine.

Soybeans are a great source of protein, carbohydrates, and fat. They are also high in vitamins and other beneficial plant compounds. Some research has shown that regular consumption of soybeans can reduce the risk of breast and prostate cancer. However, they can cause digestive problems and may suppress thyroid function in people with certain conditions.

In addition, Soybeans are also used in cooking and baking. Soybean oil is used in margarine, shortening, and vegetarian cheeses. Soybean meal is a high-protein substitute for meat and can impart a meat-like texture to ground meats. Soybeans also make paints, adhesives, fertilizers, and fibers. They can even be used in fire-extinguisher fluids.

Nutrition Facts of Soy Beans

Soybeans contain high levels of protein, fiber, and healthy fat. In addition, they are rich in lecithin, which can help protect arteries and lower cholesterol. Because soybeans contain so much protein and fat, they are an excellent source of protein for vegetarians and vegans. However, it is important to remember that the amount of protein in soybean products depends on the type of processing and other ingredients added to them.

Nutrition facts of 100 grams (3.5 ounces) of soybeans include:

• Calories: 446
• Fat: 20 g - 30% of the Daily Value (DV)
• Sodium: 2 mg
• Potassium: 1,797 mg - 51% of the DV
• Carbohydrates: 30 g - 10% of the DV
• Fiber: 9 g - 36% of the DV
• Sugar: 7 g
• Protein: 36 g - 72% of the DV
• Vitamin C: 10% of the DV
• Iron: 87% of the DV
• Vitamin B6: 20% of the DV
• Magnesium: 70% of the DV
• Calcium: 27% of the DV

Vitamins and Minerals

Soybeans are legumes native to East Asia and have been a staple in Asian diets for thousands of years. Today, soybeans are also found in Western diets. They are grown in three major countries: the United States, Brazil, and Argentina. Although soybeans are primarily an industrial crop, they contain some health benefits, too. Soybeans are the largest source of edible oil and account for 50 percent of the world's oilseed production.

The major soluble carbohydrates in soybeans are sucrose, stachyose, and raffinose. There are also small amounts of oligosaccharides that are not digestible but break down by native microbes. These oligosaccharides are a great source of fiber and are essential to total body health.

Soybeans are rich in omega-3 fatty acids, boosting the body's immune system and decreasing the risk of developing cancer. They can also improve the heart's circulation, reduce bad cholesterol, and improve vision. Finally, soybeans are high in antioxidants, which may help prevent the onset of cancer. Some studies have also found that soybean consumption reduces fatigue and menopausal symptoms in breast cancer patients.

Health Benefits of Soy Beans

Soybean has a range of health benefits, from helping to manage diabetes to improving blood circulation and lowering the risk of breast cancer. It has also been shown to aid in digestion. However, excessive soy consumption can also have some negative effects. Too much soy consumption may affect female fertility, interfere with the regulation of the thyroid, and cause constipation and chronic inflammation.

Moreover, soy contains omega-3 fatty acids, which play a crucial role in maintaining heart and brain health. It also contains high levels of protein and fiber, which help control body weight. Soy also reduces cholesterol and is a great food for people with Type 2 diabetes. It is important to note, however, that soy is not recommended for people with food allergies, estrogen sensitivity, or kidney stones.

Researchers have found that soybeans contain a complex sugar called oligosaccharide. These compounds may help control body weight in obese people and improve colon health. However, soy products are sensitive to contamination, so be cautious when purchasing them. Ensure you purchase soy products from an ISO9001: 2000 or HACCP-certified facility. Also, look for soybean products that do not contain the urease enzyme. This enzyme can contribute to gout.

Soy contains high levels of fiber, which promotes a healthy gastrointestinal tract. Fiber has also been shown to reduce cholesterol levels, lowering the risk of heart disease. In addition, soy is also a great source of polyunsaturated fat, which is known to help reduce blood cholesterol levels. Omega-3 fatty acids are also found in soy and have been linked to a reduced risk of heart disease.

Side Effects

Soybeans, also known as Glycine max, are a versatile legume that has been a part of various cuisines worldwide for centuries. While soybeans are generally considered safe for most people when consumed as part of a balanced diet, they may have some potential side effects and considerations that individuals should be aware of. It's important to note that individual responses to soy can vary, and seeking advice from a healthcare professional before making significant dietary changes is always advisable.

• Allergic Reactions: Certain individuals may be sensitive to soy or develop allergic reactions to soy products. Common soy allergy symptoms include skin rashes, itching, swelling, abdominal discomfort, diarrhea, and in severe cases, anaphylaxis. Those with a known soy allergy should avoid soy and soy-containing products altogether.
• Thyroid Function: Soy contains goitrogens, which may interfere with the absorption of iodine in the thyroid gland. In excessive amounts, goitrogens may impact thyroid function, especially in people with iodine deficiency or existing thyroid conditions. However, most people can safely consume moderate amounts of soy without any adverse effects on their thyroid.
• Hormonal Effects: Soy contains naturally occurring compounds called phytoestrogens, which resemble the hormone estrogen found in humans. Some studies have suggested that high soy or soy isoflavones consumption may have a mild estrogenic effect on the body, leading to concerns about hormonal disruptions, particularly in individuals with certain hormone-sensitive conditions. However, research on this topic remains inconclusive, and the impact of phytoestrogens on human health is still debated.
• Digestive Issues: Soybeans contain complex carbohydrates that some individuals may find challenging to digest. Eating large amounts of soy products, especially in raw or undercooked forms, may lead to gastrointestinal discomfort, bloating, gas, and diarrhea in sensitive individuals. Properly cooking and consuming soybeans in moderation can help minimize these digestive issues.
• Mineral Absorption Interference: Soybeans contain compounds called phytates, which can bind to certain minerals such as iron, zinc, and calcium, reducing their absorption in the body. Individuals who heavily rely on soy-based diets and have increased mineral needs should ensure adequate intake of these essential minerals through other dietary sources.
• Genetically Modified Organisms (GMOs): Many of the world's soybean crops are genetically modified to resist pests or herbicides. While GMO soybeans have undergone thorough safety assessments and are approved for consumption in many countries, some people prefer to avoid them due to concerns about potential long-term health effects or environmental impacts.
• Anti-Nutrient Content: Like other legumes, soybeans contain anti-nutrients such as lectins and trypsin inhibitors, which can interfere with the absorption of nutrients in the digestive tract. However, cooking, fermentation, or other processing methods can reduce these anti-nutrient levels and improve the nutritional bioavailability of soy-based products.

Tips for Selecting Soy Beans

When you're in the market for soybeans to enhance your culinary endeavors, whether you plan to cook them from scratch or incorporate soy-based products, you must consider critical factors to ensure your choices are top-notch. Here are some helpful tips for selecting high-quality soybeans:

• Evaluate Freshness: For those seeking fresh soybeans, also known as edamame, look for pods that are plump, firm, and have a vibrant green color. Steer clear of wrinkled, discolored, or moldy pods. Fresh soybeans emit a subtly sweet and nutty fragrance.
• Opt for Organic and Non-GMO: To reduce potential exposure to pesticides and genetically modified organisms (GMOs), consider opting for organic soybeans and soy-based products. Organic certification guarantees that soybeans are cultivated without synthetic chemicals, and non-GMO labeling indicates they are not genetically modified.
• Choose Dry Soybeans Wisely: If you prefer dried soybeans for your culinary ventures, prioritize uniformity in size and ensure they are free from signs of moisture or damage. Store dry soybeans in airtight containers in a cool, dark location to preserve their freshness and nutritional value.
• Mind the Labels on Processed Soy Products: When purchasing processed soy products, like tofu, soy milk, or tempeh, pay close attention to the ingredient labels. Opt for products with simple, recognizable ingredients while avoiding excessive additives, preservatives, or high levels of added sugars or sodium.
• Embrace Fermented Soy Products: Consider incorporating fermented soy products, such as miso, natto, and tempeh, into your diet. Fermentation breaks down anti-nutrients and enhances nutrient absorption, making these products excellent alternatives to non-fermented soy options.
• Allergen Awareness: If you or someone in your household has a soy allergy, exercise caution regarding cross-contamination. Store soybeans and soy-based products separately from allergenic foods, and diligently clean food preparation surfaces and utensils to prevent accidental exposure.
• Explore Different Varieties: Soybeans come in various forms, including green, black, yellow, and mottled varieties, each offering unique flavors and textures. Don't hesitate to experiment with different types to find those that best complement your taste preferences and culinary needs.
• Moderation Matters: While soy can be a valuable addition to a balanced diet, consuming it in moderation is essential. Incorporate soybeans and soy-based products into a diverse and varied diet rather than relying heavily on them as your primary protein source.

Tips on Including Soy Beans in Meal

Soy is a very versatile food that contains many health benefits. It can help prevent cancer and is a superfood. Studies have shown that a soy-rich diet can reduce the risk of colorectal cancer by 30%. Furthermore, high levels of soy compounds in the blood can reduce the risk of prostate cancer by 40%.

Soybeans are high in protein and fiber and contain bioactive compounds linked to various health benefits. Soybeans also contain a high level of essential nutrients such as omega-3, fiber, and iron. The high protein content in soy makes it one of the most nutritious plant protein sources. A cup of boiled soybeans has nearly thirty grams of protein but is not as high as animal protein.

To include soybeans in your child's diet, start by making it an activity in the family. For instance, go grocery shopping or visit a farm where you can ask the farmer how the beans are grown. This activity may not make your child want to eat soybeans immediately, but it will expose them to soy. Since soy is an unfamiliar food to many children, it is crucial to remember that it may take several attempts before your child decides to try soybeans.

You can also add soybeans to salads and soups. In addition, soybeans can be used in hummus. These can be eaten fresh or cooked. Using them in this way can help to break the picky eating cycle. Soybeans are a great source of protein, and they can help to lower cholesterol levels and protect your body from certain types of cancer.