Soybeans are a great source of protein. In addition, they are high in fiber, isoflavones, and phytic acid. This article will provide you with the nutritional facts for soy health. Learn why soy is a great food for humans. Here’s what you need to know about soy protein. The following table lists the key benefits of soy.
Soybeans are a good source of protein
Soy is an excellent source of protein. Soy foods are available in many forms, such as edamame, tofu, and soy milk. They also contain all nine essential amino acids. Because of their high protein content, they are a healthy alternative to meat for vegetarians and others who may not eat meat. Soy is also an excellent source of fiber, potassium, magnesium, copper, and manganese.
Soybeans contain about nine grams of dietary fat per 3.5 ounces. The good news is that most of the fat is from polyunsaturated fat, including omega-3 and linolenic acid. The American Heart Association recommends polyunsaturated fats over saturated fat, as the former may increase the risk of heart disease.
They contain isoflavones
The health benefits of isoflavones found in soy are not yet clear. Some researchers have argued that it may promote the growth of cancer cells, impair female fertility, and mess with thyroid function. Other health experts have dismissed soy as an endocrine disruptor, a hormone that mimics natural hormones. This has not been conclusively proven, but some studies have shown that eating soy is associated with a reduced risk of certain cancers.
One recent study demonstrates that soy isoflavones reduce the risk of heart disease and stroke. Although the mechanism of the health benefit is still unknown, eating soy may lower blood sugar levels and improve insulin sensitivity.
They are high in fiber
Soybeans are high in fiber. Their mature seed contains 9.3 g of fiber per 100 gram. Soybeans are high in fiber because they contain the most fiber of all legumes. Soybeans are also very low in calories, and their low glycemic index means they’re a healthy snack or meal option. A few hundred grams of raw, soaked soybeans per day has more fiber than a small can of soda.
Fiber can also be found in beans, lentils, and whole grains. A cup of steamed legumes will add 3 grams of fiber per serving. Another great idea for boosting your fiber intake is replacing bread crumbs in meat loaf with 3/4 cup of uncooked oats.
They contain phytic acid
Soybeans, as well as many other whole plant foods, contain a substance known as phytic acid. This substance hinders the absorption of calcium, zinc, iron, and magnesium, all essential nutrients. Although soy has a higher concentration of phytic acid than most other foods, some benefits outweigh this potential drawback. Studies show that phytates may prevent lipid peroxidation, inhibit the formation of calcium-based kidney stones, and protect the body from iron toxicity.
Soy products with high amounts of phytic acid are not healthy for pregnant women and should only be consumed twice a day. Soy is a good source of calcium, magnesium, and other minerals, but their high levels of phytic acid inhibit the absorption of these minerals and may result in soft bones, poor neural tissue development, and other health problems.
They are a good source of minerals
A cup of soybeans contains 886 milligrams of potassium, more than twice as much as a medium banana. This is one-third of the daily value for potassium, a mineral which many Americans don’t get enough of in their diets. Potassium helps regulate heartbeat, kidneys filter waste, and nerves. Hence, soy consumption is a good way to get your daily dose.
Soybeans are rich in protein and are a vegetarian source of protein. They are also high in iron and phosphorus. Dark chocolates contain iron, zinc, and magnesium.
They are high in oil
Soy is ubiquitous, and it’s hard to avoid it in any form. However, there are some important nutritional facts about soy to know. A cup of soybeans contains eight86 milligrams of potassium. That’s nearly twice the amount found in a medium banana. In addition to potassium’s importance in heart health, it’s also essential for the functioning of nerves.
The majority of soybean oil is polyunsaturated, a type of fat that is essential to human membranes. These fats are also beneficial to the heart. Soybean oil is high in omega-3s. These fats are also essential for the body’s immune system and play a major role in fighting cancer.
They are genetically modified
Soybeans are genetically modified when the genes from one plant are changed to create traits that can’t be obtained from any other plant. The new soybean varieties include two enzymes from flowers and one from red bread mold. These added enzymes turn soy oil into a proto fish oil. This practice has sparked controversy because it is more expensive to produce and can result in monopolies. Some people, however, are in favor of genetically modified foods.
According to a report by the FAO/WHO, glyphosate is not associated with genotoxic effects in most studies. This suggests that GM soybeans are safe for human consumption despite the low levels of glyphosate residues. This is not to say that GM soybeans are completely safe – the FDA is still required to test them first. But these studies show that they are not without controversy.
