Soy flour, defatted
Category: Legumes & Legume Products
Nutrition Highlights
Serving Size
Calories
343
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Protein | 216 (63.0%) |
| Carbohydrate | 142 (41.5%) |
| Fat | 12 (3.4%) |
| Total | 343 (100%) |
Serving: 1 cup [105g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Protein | 54 (51.5%) |
| Carbohydrate | 36 (33.9%) |
| Water | 7.6 (7.2%) |
| Ash | 6.5 (6.2%) |
| Fat | 1.3 (1.2%) |
| Total | 105 (100%) |
Serving: 1 cup [105g]
Benefits
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High in protein and fiber. One cup of soy flour contains about 36 grams of protein and 14 grams of fiber
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Rich in isoflavones which are plant compounds that act as antioxidants and may help reduce risk of certain cancers like breast and prostate cancer
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Contains all essential amino acids making it a complete protein source and can be used as a substitute for meat or dairy
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Low in saturated fat and contains no cholesterol. A good option for heart health
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Rich in vitamins, minerals and antioxidants like vitamin K, folate, manganese, magnesium and phytonutrients
Risks
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Soy flour is highly processed and defatting removes much of the healthy fats. This reduces its nutritional value
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Defatted soy flour is low in protein and many important vitamins and minerals compared to whole soybeans
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Consuming defatted soy flour in large amounts could potentially interfere with the absorption of certain nutrients like calcium and iron due to its high phytic acid content
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May cause digestive issues like gas and bloating in some people due to its high fiber content
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Contains compounds called isoflavones that could potentially mimic estrogen in the body at very high intakes, though research on health effects is mixed
Additional Information
Soy flour, defatted, is a versatile food product that offers several nutritional benefits. This flour is derived from soybeans, which are legumes known for their high protein content and numerous health benefits. The defatted version of soy flour has had most of its fat content removed, making it a popular choice for individuals seeking a lower-fat alternative. Let's explore the nutritional benefits and potential risks associated with this specific food product.
Nutritional Benefits:
1. High Protein Content: Soy flour, defatted, is an excellent source of plant-based protein. It contains approximately 50 grams of protein per 100 grams, making it a valuable option for vegetarians, vegans, and individuals looking to increase their protein intake. Protein is essential for building and repairing tissues, supporting immune function, and maintaining overall health.
2. Rich in Essential Amino Acids: Soy flour is considered a complete protein as it contains all essential amino acids required by the body. Essential amino acids cannot be synthesized by our bodies and must be obtained through diet. Consuming soy flour helps ensure an adequate intake of these essential building blocks for various bodily functions.
3. Heart-Healthy: The defatted nature of soy flour makes it a heart-healthy choice. It is naturally low in saturated fat and cholesterol, both of which are known to contribute to heart disease. Replacing higher-fat flours with defatted soy flour in baking and cooking can help reduce the overall fat content of dishes without compromising taste or texture.
4. Good Source of Fiber: Soy flour is a good source of dietary fiber, which aids in digestion and helps maintain bowel regularity. Fiber also contributes to a feeling of fullness, making it beneficial for weight management and preventing overeating.
5. Rich in Vitamins and Minerals: Soy flour contains various vitamins and minerals, including calcium, iron, magnesium, phosphorus, potassium, and B-vitamins such as folate. These nutrients are essential for maintaining healthy bones, supporting nerve function, and participating in energy metabolism.
Potential Risks:
1. Allergenicity: Soy is one of the top eight allergens, and individuals with soy allergies should avoid soy flour and any products containing soy. Allergic reactions to soy can range from mild symptoms like hives to severe reactions such as anaphylaxis, which requires immediate medical attention.
2. Antinutrients: Soybeans naturally contain antinutrients like phytic acid and trypsin inhibitors. These compounds can interfere with the absorption of certain minerals, such as iron and zinc, and inhibit protein digestion. However, the defatting process used in producing soy flour can help reduce the levels of these antinutrients.
3. Genetically Modified Organisms (GMOs): The majority of soybeans produced worldwide are genetically modified. While this may not pose a direct risk to health, individuals who prefer to avoid GMOs may want to choose organic or non-GMO verified soy flour.
In conclusion, soy flour, defatted, offers several nutritional benefits, including high protein content, essential amino acids, heart-healthy properties, fiber, and various vitamins and minerals. However, individuals with soy allergies should avoid this product, and it is essential to be aware of potential antinutrients and the prevalence of genetically modified soybeans. Including soy flour, defatted, as part of a balanced diet can contribute to overall health and provide a valuable protein source, particularly for those following a plant-based or lower-fat diet.