Soybeans are a type of legume that has been consumed in Asia for thousands of years. Soybeans are known for their high protein content and are a great source of several essential nutrients. In this article, we will discuss the nutritional facts, benefits, and potential side effects of soybeans.
Nutritional Facts of Soybeans
Soybeans are a rich source of protein, fibre, and several essential vitamins and minerals. According to the United States Department of Agriculture (USDA), 100 grams of soybeans (cooked) contain the following nutrients [1]:
- Calories: 173 kcal
- Protein: 16.6 grams
- Fat: 9 grams
- Carbohydrates: 9.9 grams
- Fibre: 6 grams
- Calcium: 88 mg
- Iron: 2.2 mg
- Magnesium: 70 mg
- Phosphorus: 194 mg
- Potassium: 515 mg
- Sodium: 2 mg
- Zinc: 1.5 mg
- Copper: 0.4 mg
- Manganese: 0.9 mg
- Selenium: 2.5 µg
- Vitamin C: 6.0 mg
- Thiamin: 0.4 mg
- Riboflavin: 0.2 mg
- Niacin: 0.8 mg
- Vitamin B6: 0.2 mg
- Folate: 165 µg
- Vitamin E: 0.8 mg
- Vitamin K: 47 µg
Benefits of Soybeans
- Rich in Protein
Soybeans are an excellent source of plant-based protein. They contain all the essential amino acids that our bodies need to function properly. This makes them an ideal choice for individuals who are looking to increase their protein intake, especially those who follow a vegetarian or vegan diet. In addition, consuming soy protein has been shown to help lower levels of LDL (bad) cholesterol, which is associated with an increased risk of heart disease [2].
- May Lower Cholesterol Levels
The isoflavones found in soybeans have been shown to have cholesterol-lowering effects in some studies. These compounds may help reduce the risk of heart disease by lowering LDL (bad) cholesterol levels. In addition, soybeans are also a rich source of fibre, which can help regulate cholesterol levels [3].
- May Improve Bone Health
Soybeans are a good source of calcium, magnesium, and other minerals that are important for bone health. Some studies have suggested that consuming soy products may help improve bone density and reduce the risk of osteoporosis. The isoflavones in soybeans may also help improve bone health by reducing inflammation and oxidative stress [4].
- May Reduce the Risk of Certain Cancers
Some studies have suggested that consuming soy products may help reduce the risk of certain types of cancer, including breast cancer. The isoflavones in soybeans may have anti-cancer effects and may help inhibit the growth of cancer cells. In addition, soybeans are also rich in antioxidants, which can help reduce the risk of cancer [5].
- May Help with Menopausal Symptoms
The isoflavones in soybeans may also help reduce the severity of menopausal symptoms, such as hot flashes and night sweats. Some studies have shown that consuming soy products can help alleviate these symptoms. This makes soybeans a natural and effective option for women who are going through menopause [6].
It’s important to note that while soybeans offer numerous health benefits, some individuals may experience side effects such as allergic reactions, digestive issues, or thyroid function interference. Therefore, it’s important to consume soybeans in moderation and pay attention to how your body responds. As with any food, it’s always a good idea to consult with a healthcare provider if you have any concerns about adding soybeans to your diet.
Potential Side Effects of Soybeans
While soybeans are generally considered safe for most people, some individuals may experience side effects. These side effects may include:
- Allergic Reactions
Some people may be allergic to soybeans and may experience symptoms such as hives, swelling, and difficulty breathing [7].
- Interference with Thyroid Function
Soybeans contain compounds called goitrogens, which may interfere with thyroid function in some people. This may be a concern for individuals who have an underactive thyroid or are taking thyroid medications. However, this is more of a concern for individuals who consume large amounts of soy products regularly, and moderate intake is not likely to cause any issues [8].
- Hormonal Effects
Soybeans contain isoflavones, which are phytoestrogens that can mimic the effects of estrogen in the body. This has led to concerns that consuming soy products may have hormonal effects and increase the risk of breast cancer or other hormone-sensitive cancers. However, the evidence on this is mixed, and some studies have even suggested that soy consumption may have a protective effect against breast cancer [4].
Conclusion
In conclusion, soybeans are a nutritious food that can offer numerous health benefits when consumed in moderation. They are rich in protein, fibre, and essential nutrients, which makes them an excellent addition to a balanced diet. Soybeans can help lower cholesterol levels, improve bone health, and may even have a protective effect against certain cancers. However, some individuals may experience side effects such as allergic reactions, digestive issues, or thyroid function interference. Therefore, it’s important to consume soybeans in moderation and pay attention to how your body responds. As with any food, it’s always a good idea to consult with a healthcare provider if you have any concerns about adding soybeans to your diet.
Disclaimer: This article is written from a health and lifestyle perspective.
References:
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/nutrients
- https://pubmed.ncbi.nlm.nih.gov/19145965/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409663/
- https://pubmed.ncbi.nlm.nih.gov/21958941/
- https://pubmed.ncbi.nlm.nih.gov/14628433/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7539339/
- https://pubmed.ncbi.nlm.nih.gov/11227798/
- https://pubmed.ncbi.nlm.nih.gov/12060828/
