Know about the benefits, nutritional value, plant compound, and side effects of soybeans –
What are the health benefits of soybeans?
Bone health
- Osteoporosis is a condition in which the risk of fractures increases in addition to a decrease in bone density.
- This condition is seen more in older women.
- Consuming soybeans can reduce the risk of osteoporosis in women going through menopause.
Treat menopause symptoms
- This is the time when menstruation stops in the life of women.
- During this, there is excessive sweating, hot flashes, mood swings, etc.
- Also, there is a decrease in estrogen levels.
- In Asia, women are less likely to experience such symptoms due to good eating habits.
Reduce cancer risk
- Cancer is one of the most common causes of death in the world today.
- Consumption of more soy products by women leads to growth in breast tissue.
- Due to which the risk of breast cancer increases.
- It has been seen in studies that the consumption of soybean is very effective in preventing prostate cancer in men.
- Some soybean compounds have cancer-preventing effects.
Nutritional Value of Soybeans
Per 100 grams of boiled soybeans –
- 173 calories
- 63 percent water
- 16.6 grams of protein
- 3 grams sugar
- 9.9 grams carbs
- 6 grams fiber
- 9 grams fat
- 1.3 grams saturated fat
- 1.98 g monounsaturated fat
- 5.06 g polyunsaturated fat
- 0.6 g omega-3
- 4.47 grams omega-6
Fiber
- Soybean contains both soluble and insoluble fiber.
- The insoluble fiber present in it can cause flatulence and diarrhea in sensitive people.
- Apart from the side effects of soybean in some people, the soluble fiber present in it is considered healthy.
Carbs
- Apart from being low in carbs, soybeans also have a very low glycemic index.
- Due to which there is no sudden increase in blood sugar level after consuming soybean.
- For this reason, soybeans are very good for diabetic patients.
Fat
- Soybean oilseeds are also used to make soybean oil.
- It consists of 18% fat of dry weight, in which polyunsaturated fat, monounsaturated fatty acids, and a small amount of saturated fat are also there.
Protein
- Soybean is considered the best source of plant based protein.
- There are about 29 grams of protein in 172 grams of soybeans.
- In addition, the nutritional value of soy protein is also good.
- Some people may also be allergic to the proteins found in soybeans.
- Consumption of soy protein reduces cholesterol levels.
Vitamins and Minerals in Soybeans
- Vitamin K1 – This type is found in pulses which play an important role in blood clotting.
- Folate – It is known as Vitamin B9. This is very important during pregnancy.
- Molybdenum – Its amount is very high in soybean. It is found in seeds, pulses, cereals.
- Copper – It is lacking in the Western diet, due to which it affects the health of the heart.
- Manganese – This is found in most foods and beverages.
- Phosphorus – Soybean is considered a good source of this mineral.
- Vitamin B1 – Also known as thiamine, which is very important for the function of the body.
Other plant compounds in soybeans
Phytic acid
- It is found in all plant seeds.
- It also affects the absorption of minerals like zinc and iron.
- The level of these acids can be reduced by boiling soybeans, sprouts, etc.
Saponin
- In studies, it has shown effect on animals.
- In which a decrease in cholesterol level has been seen.
Isoflavones
- The amount of isoflavones in soybean is very high compared to other foods.
- Isoflavones are a unique phytonutrient that represents the female sex hormone estrogen.
- It is a type of antioxidant that has many health benefits.
What are the possible side effects of soybeans?
Flatulence and Diarrhea
- Soybean, like other pulses, contains insoluble fiber that can cause symptoms such as flatulence or diarrhea in sensitive people.
- Without being unhealthy, these symptoms can make you feel worthless.
- Whereas in the case of irritable bowel syndrome, the consumption of soybean should be avoided or very limited.
Soy allergy
- Food allergy is a common condition caused by a dangerous immune reaction to ingredients in certain foods.
- The cause of soy allergy is the soy protein that triggers it.
Decreased thyroid function
- Excessive consumption of soy products can suppress thyroid function in some people.
- They may have hypothyroidism as a result.
- Hypothyroidism is a condition in which the production of thyroid hormones is very low.
- If understood in simple words, regular consumption of soy products can lead to hypothyroidism in sensitive people.
- Especially people whose thyroid gland is underactive.
FAQs – Benefits & side effects of Soybeans?
What is found in soybeans?
- Vitamin E
- Antioxidants
- Mineral
- Vitamin B Complex
- Amino acids
- Protein
Why should you not eat soybeans?
- There are 20 grams of fat in 100 grams of soybeans.
- If you are troubled by obesity, then think before consuming it.
- Soybeans can cause weight gain.
Does eating soybeans cause weight gain?
- If you do not do any kind of workout etc., then soybean can cause weight gain.
- Whereas if it is used properly, weight loss and weight gain can be done in a healthy way.
What are the benefits of eating soybean seeds?
- Improve mental balance
- Improve memory
- Benefits in heart diseases
- Reduce the problem of high bp
- Help benefit the liver
Lastly
Soybeans are mainly made up of protein and contain a good amount of carbs and fat. In addition, it is rich in many vitamins, minerals, and essential plant compounds.
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