1. Health & Lifestyle

Soybean: Nutritional Value, Health Benefits & Popular Soybean Products

Soybean is the world's most valuable bean not only from an economic point of view, it also provides vegetable protein to millions of people and ingredients for hundreds of chemical products. Continue reading to know more.

Shruti Kandwal
Soybeans are mostly made up of protein, but they also include significant amounts of carbohydrates and fat.
Soybeans are mostly made up of protein, but they also include significant amounts of carbohydrates and fat.

Soybeans are a type of pea (legume) vegetable that has been a mainstay of Asian cuisine for thousands of years. Soy and soy-based foods are particularly popular among vegetarians and vegans. They are popular because of their high-quality protein content and ability to be processed into milk and meat replacements. Soybean is the world's most valuable bean not only from an economic point of view, it also provides vegetable protein to millions of people and ingredients for hundreds of chemical products.

Soybeans may be grown in a variety of soil types, but they thrive in sandy loam that is warm, productive, and well-drained. After the danger of frost has passed, the crop is sown. Soybeans and soy meals have been shown to reduce the risk of a variety of health problems, including cardiovascular disease, stroke, coronary heart disease (CHD), several malignancies, and improve bone health.

Soybean Nutritional Value

Soybeans are mostly made up of protein, but they also include significant amounts of carbohydrates and fat.

The following are the nutritional values for 3.5 ounces (100 grams) of boiled soybeans.

  1. Calories: 173

  2. Water: 63%

  3. Protein: 16.6 grams

  4. Carbohydrates: 9.9 grams

  5. Sugar: 3 grams

  6. Fibre: 6 grams

  7. Fat: 9 grams

Health Benefits of Soybean

According to research, Soybeans and soy foods have a variety of health benefits.

  • Soy is rich in estrogen which protects women from heart disease during their reproductive years, but after menopause, incidences of heart disease rise. A soy-rich diet has been related to a reduced risk of cardiovascular disease, such as stroke and coronary heart disease.

  • Soybeans have been demonstrated to reduce total and LDL cholesterol levels, both of which are known risk factors for heart disease.

  • Help in lowering blood pressure

  • Help in blood-vessel enhancements (such as greater elasticity of artery walls)

  • Improve bone health

  • Protect from certain cancers (including breast cancer)

  • Enhance memory and cognitive function

Popular Soybean Products

  • Soy Chaap: The juicy and succulent chaap made of soya bean mimics the texture of meat, making it a delicious treat not only for vegetarians but also for meat lovers.

  • Soy Flour: Soy flour is popular in India for being a low-cost alternative, and can be used to make traditional recipes, roti mixes, biscuits/snacks, germinated soy bread, fermented products, supplemental meals, and therapeutic foods.

  • Soy Nuts: Soy nuts are made by soaking entire soybeans and then baking them until they are nicely brown in colour. Roasted soy nuts are a popular snack, which can be found in most supermarket stores.

  • Soy Milk: Soaked, crushed, filtered, and fermented soybeans are used to produce soybean milk, which is a good dairy milk substitute. It's high in calcium and protein. It can be substituted for cow's milk in both cooking and drinking. It can also be used to make smoothies, soups, and sauces.

  • Tofu: Tofu is a soft cheese-like meal created by curdling fresh hot soymilk with a coagulant, comparable to cottage cheese, also known as soybean curd. Tofu has a neutral flavor and readily absorbs the flavors of the other things it is cooked with. Cottage cheese can be replaced with tofu in any recipe. Tofu can be purchased in supermarkets in water-packed tubs in the refrigerated department or off the shelves. Smooth and creamy, tofu can be used in place of cream in soups, as well as mayonnaise or sour cream in salad dressings and dips.

  • Miso: Miso is a salty, rich soy paste used in Japanese cuisine. Miso is used to flavor a range of meals such as soups, sauces, dressings, and marinades. It's best to keep miso paste refrigerated. Miso has a low soy protein content and is high in salt.

  • Soy Sauce: A dark brown liquid prepared from fermented soybeans; soy sauce is a popular condiment. Soy sauce is low in soy protein and rich in sodium.

  • Meat Alternatives: Burgers, sausages, bacon, and hot dogs are all made with meat replacements containing soy protein or tofu. They are cholesterol-free and lower in fat than meat in general. Protein, iron, and B vitamins are abundant in them.

Soy Protein Vs Meat Protein

 

SOY PRODUCTS

PROTEIN

MEAT PRODUCTS

PROTEIN

Green soybeans (edamame)

 19 grams

Chicken breast

16.5 grams

Soybeans, mature

27 grams

Beef tenderloin steak

17 grams

Soybeans, sprouted

13 grams

Ground lamb

14 grams

Firm tofu

26 grams

Turkey breast

20 grams

As a result, the protein composition of a number of soybean products is comparable to that of meat. More protein is found in a serving of mature soybeans than in a serving of beef steak. Tofu also has a higher protein content per serving than chicken breast.

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