Soybeans can be a rich source of fiber, antioxidants, protein, and omega 3 fatty acids. They may offer a wealth of benefits such as improving metabolism, fighting obesity, protecting heart health, and might also help reduce the effects of menopause. They can also help improve digestion, promote bone health, decrease the risk of diabetes, and generally tone up the body.
Soybeans are the most popular type of legume. Photo Credit: Shutterstock
The health benefits of soybeans come from the nutrients, vitamins, and organic compounds including a significant amount of dietary fiber and a very large amount of protein. According to the USDA Food Data Central, soybeans contain vitamin K, riboflavin, folate, vitamin B6, thiamin, and vitamin C. As for minerals, soybeans contain significant amounts of iron, manganese, phosphorus, copper, potassium, magnesium, zinc, selenium, and calcium. They are also a good source of organic compounds and antioxidants like isoflavones, which can further help in boosting your health.
|Serving Size :|
|Total lipid (fat) [g]||6.8|
|Carbohydrate, by difference [g]||11.05|
|Fiber, total dietary [g]||4.2|
|Calcium, Ca [mg]||197|
|Iron, Fe [mg]||3.55|
|Magnesium, Mg [mg]||65|
|Phosphorus, P [mg]||194|
|Potassium, K [mg]||620|
|Sodium, Na [mg]||15|
|Zinc, Zn [mg]||0.99|
|Copper, Cu [mg]||0.13|
|Manganese, Mn [mg]||0.55|
|Selenium, Se [µg]||1.5|
|Vitamin C, total ascorbic acid [mg]||29|
|Pantothenic acid [mg]||0.15|
|Vitamin B-6 [mg]||0.07|
|Folate, total [µg]||165|
|Folate, food [µg]||165|
|Folate, DFE [µg]||165|
|Vitamin A, RAE [µg]||9|
|Vitamin A, IU [IU]||180|
|Fatty acids, total saturated [g]||0.79|
|Fatty acids, total monounsaturated [g]||1.28|
|Fatty acids, total polyunsaturated [g]||3.2|
|Aspartic acid [g]||1.51|
|Glutamic acid [g]||2.43|
|Sources include : USDA|
Health Benefits of Soybeans
The health benefits of soybeans include the following:
May Improve Metabolic Activity
Soybeans are an extremely important source of protein. When you have enough proteins in your body, your metabolic functioning and the overall system will get a major boost, thus helping maintain your health better. Approximately 20 percent of the protein present in soybeans is β-conglycinin. Research has found that a single meal of β-conglycinin per day could increase specific protein levels in the blood, which can in turn result in improved metabolism. This makes it an especially good source of protein for anyone following a vegetarian or vegan diet.
Might Help in Healthy Weight Management
In many ways, soybeans are one of the most nutritious additions to your diet. Soy protein may help you stay fuller and can also regulate insulin, thus healthily curb your obesity. These effects were also shown by black soybeans. A study published in the Journal of Medicinal Food reveals that black soybean seed coats have an anti-obesity effect, owing to the presence of anthocyanins.
May Improve Heart Health
Soybeans are a source of healthy, unsaturated fat, which may help you lower your total cholesterol, specifically LDL cholesterol levels. This can allow you to prevent conditions like atherosclerosis and coronary heart disease, which may easily lead to heart attack and stroke. This is confirmed by a study conducted by Dr. James Anderson, et al., University of Kentucky. Furthermore, some specific fatty acids are necessary for a healthy system. Two of those fatty acids are linolenic acid, known as omega 6, and alpha-linolenic acid, known as omega 3. Omega 3 fatty acids are known to help with heart diseases and can reduce the risk of stroke. The fiber in soybeans can also potentially reduce the cholesterol levels in the body by scraping excess cholesterol off the walls of blood vessels and arteries.
May Relieve Menopausal Symptoms
Soybeans are a very good source of isoflavones, which are essential components of the female reproductive system. During menopause, estrogen levels drop significantly. Isoflavones can bind to estrogen receptor cells, so the body doesn’t feel as though it is going through such a dramatic change. This can ease many of the symptoms of menopause such as mood swings, hot flashes, and hunger pains.
May Boost Digestion
One of the most common elements lacking in many people’s diets is dietary fiber, which is present in high quantities in soybeans. Fiber is an essential part of a healthy body, particularly in terms of the digestive system. Fiber bulks up your stool, making it move through your digestive system smoothly. Furthermore, it can stimulate peristaltic motion, which is the contraction of the muscles that push food through your system. Soybeans also contain the carbohydrate known as oligosaccharides known to help stimulate the production of healthy bacteria in the intestines, thus serving as a great source of prebiotics.
May Improve Bone Health
As per a research report published in the American Journal of Clinical Nutrition, isoflavones in soybeans can help protect against spinal bone loss. Another study showed how soy isoflavones also may help in preventing postmenopausal osteoporosis and improving overall bone strength, thereby reduce the risk of fracture. However, further research on this is still required. Soybeans are also a rich source of calcium, which may help in bone growth.
May Reduce Blood Pressure
Research data suggests that soybeans may be hypotensive, which is to say they can help in reducing blood pressure. This may further reduce the risk of stroke and other coronary heart diseases. However, additional research is needed on this.
May Help Manage Diabetes
Soybeans may prove to be an effective food source to prevent and manage diabetes, primarily because they have shown an ability to increase insulin receptors in the body, thereby helping manage the disease effectively. Additionally, soybeans have a lower carbohydrate content which may make it a great addition to anti-diabetes meals.
May Relieve Sleep Disorders
Soybeans may help in reducing sleep disorders and the occurrence of insomnia. They also have a high content of magnesium, as highlighted by researchers from the University of Kentucky in their study published in the journal Plant Physiology. Magnesium is directly linked to increasing the quality, duration, and restfulness of your sleep.
Soybeans are used in various applications and there are many different ways you can add them to your diet. Let us take a look at them below.
- Soybean milk: With the cost-effectiveness of soy and its increasing popularity in diets around the world, research studies are beginning to look at the other health benefits of this natural plant product. You can read the complete benefits of soy milk here. However, if you are allergic to soy milk, here are some substitutes for the same.
- Soy sauce: Soy sauce, also known as soya sauce, is a liquid condiment, made from a preparation of soybean paste, roasted grain, brine, and koji. Click to read in detail the health benefits, types, and side effects of soy sauce here. You can also try our recipe for hoisin sauce at home! You can use it to glaze meat, stir fry your noodles, or as a dip for spring rolls and other appetizers. Here is the full recipe!
- Soybean oil: Soybean oil is considered healthier than most other vegetable oils, due to the presence of a good variety of essential fatty acids in it, which the body needs to remain healthy. Click to read the full benefits and nutrition of soybean oil here.
- Soybean recipes: There are many ways in which you can prepare soybeans at home. You can make soybean fried rice or add boiled soybeans to a salad. You can also stir fry these nuggets and have them as an appetizer. Soybean dry curry is also a famous Indian recipe for the same.
Side Effects of Soybeans
Although there are many beneficial aspects of consuming soybean and soy products, there are also some potentially negative health effects of consuming soybeans as a part of your diet:
- Estrogen levels: Since there are estrogen-mimicking compounds in soybeans, men can occasionally develop a hormone imbalance if they consume high amounts of soybeans or soy milk. In men, this can lead to infertility, sexual dysfunction, and lower sperm count.
- Goiter: There are certain anti-thyroid compounds in soy that can disrupt the activity of the thyroid gland and result in goiter, as well as cause an interruption in the normal hormonal activity in the body.
One should also be careful in case of soy allergies, which is triggered by the presence of soy proteins. If you are wondering whether soy protein is good or bad for you, click to read more. Soybeans can also cause diarrhea or flatulence when consumed in excess.
Besides these effects, soy is a healthy and beneficial choice for millions of people around the world. Give it a try!