Soybeans Nutrition Facts

Soybeans are legumes that are considered to be a relatively cheap and easily available source of complete protein for humans. They are native to East Asia and the plant has been in use for around 5,000 years in China. They are cultivated for their high protein content and to produce a wide range of products like oil, soy milk, soy sauce, tofu, yogurt, flour, etc. They are found in various sizes and in a wide range of colors, like yellow, brown, black, mottled.

Soybeans Facts
As has been mentioned already, they are a source of protein and they can provide all the essential amino acids. The essential amino acids are the ones that cannot be synthesized by our body and hence, have to be acquired only from foods. Generally, animal proteins are known as a source of complete proteins, as they contain all the essential amino acids. On the other hand, most of the plant food sources cannot supply all the essential amino acids required by our body. They can provide complete proteins, due to which they are an ideal food for vegetarians or vegans.

Protein content accounts for about 40% of dry soybeans, while carbohydrates and oils account for 35% and 20% respectively. The remaining 5% is ash. The outer hull (dry outer covering) of soybeans is a rich source of dietary fiber. It contains both soluble and insoluble fiber. Soluble fiber can have several important health benefits like lowering cholesterol and blood sugar, while the insoluble fiber can be beneficial for digestive health. It has been found that soluble fiber can also lower the risk of developing colon cancer. Apart from proteins and carbohydrates, they can provide a significant amount of iron, vitamin C, thiamine, folate or folic acid, calcium, magnesium, potassium, zinc and manganese.

1 cup or 256gm of raw soybeans usually contains about 376 calories, 33.2gm protein, 28.3gm carbohydrates, 17.4gm fats, 74.2mg vitamin C, 1.1mg thiamine, 504mg calcium, 166mg magnesium, 1587mg potassium and 9.1mg iron. On the other hand, 172gm of dry and roasted mature seeds contain almost 776 calories. Soy nuts are a type of snacks, that are actually roasted soybeans. Calories in roasted soybeans or soy nuts can also be very high. 30gm of soy nuts can contain about 140 calories. Dry and roasted soybeans or soy nuts are made from whole soybeans, which are soaked in water and then baked to make them crispy.

Health Benefits of Soybeans
They are an important source of not only proteins, but carbohydrates, fats, and many essential vitamins and minerals. So, they facilitate normal growth and development in young children. They can help manage the level of cholesterol, blood sugar and body fats, when consumed in adequate quantities. They are often regarded as an ideal food for those trying to build muscles or body builders. They can be of immense help for preventing a number of health problems, including atherosclerosis or hardening of the arteries and complications related to the heart. Even people suffering from diabetes can benefit from them. Oil obtained from soybeans is very rich in essential fatty acids like linoleic and linolenic acids. Both are very important for human health, as they help regulate blood pressure and facilitate the absorption of vital nutrients.

So, They are an extremely beneficial food that can provide almost all the important nutrients required for human growth and development. They are quite popular for being a rich as well as a cheap source of proteins.