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. 

(Learn about thyroid cancer)

FAQs – Benefits & side effects of Soybeans?

What is found in soybeans?

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.

References –

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