Soybean, or soya beans, is a type of protein-rich legume that’s grown across the world. Soybeans are famous for their unique protein-rich properties. They contain antioxidants and other phytonutrients which have many health benefits.
Notably, soya beans are made of mostly proteins, but it also contains significant amounts of fat and carbs. In 100 grams of boiled soybeans, you get 173 calories, 16.6 grams of protein, 6 grams of fiber, 9.9 grams of carbs and 9 grams of fat.
Proteins in Soybean
Soybeans are among the best sources of plant proteins. The proteins in soybeans make up to 36-56% of its dry weight. Moreover, the nutritional value of soybeans protein is off the roof, but it still isn’t as good as animal protein.
The main types of proteins you get from soybeans are Glycine and Conglycinin, which makes up to 80% of its total protein content. This is where soybeans may not be advisable for everyone. These types of proteins may trigger allergic reactions.
Additionally, taking soybeans also helps with reducing cholesterol levels in our bodies.
Fat in Soybean
Soybeans are considered oilseeds which means they have some amount of fat. Asides its nutritional value, its oil is also used to make soybeans oil. Furthermore, fat makes up approximately 18% of the dry weight. This soybeans fat is mainly polyunsaturated and mono-saturated fatty acids and a little amount of saturated fat.
The most significant type of fat in soybeans is linoleic acid which accounts for 50% of the total fat content of soybeans.
Carbs In Soybean
Soybeans have a shallow glycemic index(GI) because of its low-fat content. GI is a measure of how food affects blood sugar after each meal. This low GI makes soya beans the perfect fit for diabetic people.
Fiber In Soybean
Soybeans have a significant amount of both soluble and non-soluble fiber. The insoluble fiber is made up of mainly alpha-galactosides which can cause diarrhea and flatulence in individuals with a sensitive stomach.
However, despite causing some unpleasant side effects in some individuals, soluble soybeans fibers are generally considered to be healthy.
Soybeans are a good source of different vitamins and minerals, which include: molybdenum, vitamin K1, folate, copper, manganese, to name a few.
Soybeans also have other rich bioactive plant compounds including isoflavone, phytic acid, and saponins.
Health Benefits of Soybeans
It may reduce the risk of cancer. Moreover, eating soybeans and its products can increase breast tissue in women which some may say increases the risk of cancer.
Nevertheless, observational studies show that the consumption of soy, in fact, reduces the risk of cancer. This also affects men as studies have shown the possibility of reducing prostate cancer.
Reduction of menopause symptoms. Menopause is a natural occurrence in the life of every woman. However, it comes with some symptoms which can be disturbing. It often comes with sweating, mood swings and hot flashes as a result of the reducing estrogen levels.
Therefore, soybeans, which have high isoflavones, may help reduce these symptoms. Nonetheless, soy products do not affect every woman in the same way. It is selective and affects specifically women with a type of gut bacteria which is able to convert isoflavones to equol.