Soybean holds great importance in the vegetarian world because of the numerous benefits it offers. Whether you prefer soya milk, tofu, soya sauce, soya nugget, or any other form, the benefits of soybean will not get changed.
Want to know why soybean is so healthy? Have a look here.
Soya Nutrition Facts
Protein is in abundance in soybeans but other nutrients like carbohydrates and fat are also present in good amount. But, do you know the amount of these nutrients in 100 grams of soya?
From one cup of soya that is 3.5 ounces, you get 173 calories. Water is present in 63 per cent. It also contains sugar but in less amount i.e. 3 grams.
5 different types of fat are present in soya, they are saturated, monounsaturated, polyunsaturated, omega 3 and omega 6. All together 9 grams of fat is present in one cup of soya. You get 16.6 grams of protein, 9.9 grams of carbs, and 6 grams of fibre.
But, the insoluble fibre in soya can cause diarrhoea and flatulence in some people who have a sensitive digestive system. However, the soluble fibre in soya is good for others. It can even improve your gut healthy by forming short-chain fatty acids in your colon.
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Soya bean also has plant compounds such as phytic acid, saponins, and isoflavones. Most of the benefits of soybean come from these plant compounds.
Let us have a look at all those benefits of soybean that come from these nutrients.
Benefits Of Soybean
Most of the benefits of soybean that are explained below are evidence-based.
Can Prevent Risk Of Cancer
Few observational studies show that plant compounds in soya have protective effects against cancer. But some studies show that it can increase breast cancer risk in women while another study has the opposite result. There is, however, no accurate confirmation of this benefit.
Relief Menopausal Symptoms
Soya is a highly beneficial food for women who experience menopause symptoms. It is because of the isoflavones and equol in soya that reduce menopausal symptoms.
Again isoflavones in soy are beneficial against osteoporosis and arthritis. It improves bone density and prevents these conditions.
Despite these benefits of soybeans, there are some health concerns associated with soy.
Side Effects Of Soybean
Soybean can hinder with the function of the thyroid and lead to hypothyroidism. Sensitive individuals with underactive thyroid glands are prone to hypothyroidism by consuming soy products.
Irritable Bowel Syndrome
Those having this syndrome should avoid consuming soy products as it can worsen the symptoms. Insoluble fibres in soy are responsible for this.
Glycinin and conglycinin in soy can trigger an allergy in some individuals. So, if you are allergic to soy products then avoid its consumption.
But if you have none of the above conditions, then you can easily get the benefits of soybean in different ways.
Ways To Get Soy Benefits
Although you can cook soy and enjoy this delicious legume there are few more ways to consume soy.
- Try soy milk– Few people have lactose intolerance, for the soy milk is a good alternative. It is a healthy way to get calcium and vitamin D without even consuming dairy products.
- Tofu– Another alternative to dairy products like cheese is soy tofu. It is extra soft and delicious than cheese.
- Tempeh- The fermented form of soy, tempeh, is also a popular way to enjoy this versatile legume. But it has a bit of different flavour than other soy products. It tastes a bit like mushroom and does not have enough calcium. But protein and iron are available in good amount in tempeh.
Other than these, you can also use soy flour to make delicious recipes. Overall, soybean is healthy but some people should be careful while including soy products in their diet.