Soy flour, full-fat
Category: Legumes & Legume Products Method: Raw
Nutrition Highlights
Serving Size
Calories
365
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 (%) |
|---|---|
| Fat | 156 (42.7%) |
| Protein | 127 (34.8%) |
| Carbohydrate | 107 (29.4%) |
| Total | 365 (100%) |
Serving: 1 cup, stirred [84g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Protein | 32 (37.8%) |
| Carbohydrate | 27 (31.9%) |
| Fat | 17 (20.6%) |
| Water | 4.3 (5.2%) |
| Ash | 3.7 (4.5%) |
| Total | 84 (100%) |
Serving: 1 cup, stirred [84g]
Benefits
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High in protein and fiber. One cup of soy flour contains about 36 grams of protein and 11 grams of fiber
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Rich in isoflavones. Soy flour contains healthy phytoestrogens called isoflavones which may help reduce risk of heart disease and cancer
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Good source of vitamins and minerals. Soy flour provides iron, magnesium, phosphorus, potassium and B vitamins
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May help manage blood sugar levels. The fiber and protein in soy flour can help slow digestion and the rise of blood sugar after a meal
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Heart healthy fats. Soy flour contains unsaturated fats like omega-3 fatty acids which are good for heart health
Risks
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Soy flour contains phytoestrogens called isoflavones which can potentially disrupt the endocrine system. High intake may cause issues like reduced fertility in men and increased breast cancer risk in women
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Soy flour is high in fat and calories. Overconsumption can lead to weight gain and obesity
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Raw soy flour contains anti-nutrients like phytates and trypsin inhibitors which can reduce absorption of nutrients like calcium, magnesium, iron
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Soy flour may cause digestive issues like gas and bloating in people sensitive to FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols)
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People with soy or legume allergies should avoid raw soy flour as it can trigger allergic reactions
Additional Information
Soy flour, full-fat, raw, is a versatile and nutrient-dense food product derived from soybeans. It offers several nutritional benefits but also carries certain risks that need to be considered.
Starting with the positive aspects, soy flour is an excellent source of plant-based protein. It contains all the essential amino acids required by our bodies, making it a valuable protein option for vegetarians, vegans, and individuals looking to reduce their intake of animal products. Protein is crucial for building and repairing tissues, supporting immune function, and producing enzymes and hormones.
Furthermore, soy flour is rich in dietary fiber, which aids in digestion and helps maintain bowel regularity. Fiber also contributes to satiety, promoting a feeling of fullness and potentially assisting in weight management. Additionally, dietary fiber can help regulate blood sugar levels, lower cholesterol levels, and reduce the risk of heart disease and certain types of cancer.
Soy flour is also a notable source of healthy fats, including polyunsaturated and monounsaturated fats. These fats are beneficial for heart health as they can help lower LDL (bad) cholesterol levels while increasing HDL (good) cholesterol levels. The presence of healthy fats in soy flour also aids the absorption of fat-soluble vitamins, such as vitamins A, D, E, and K.
Moreover, soy flour is a good source of various vitamins and minerals. It contains significant amounts of iron, magnesium, phosphorus, potassium, and zinc, which are essential for proper bodily functions. Additionally, soy flour is rich in B-vitamins, including folate, thiamine, and riboflavin, which play crucial roles in energy metabolism, brain function, and cell growth.
Despite its numerous nutritional benefits, there are a few risks associated with consuming soy flour, particularly in its raw form. Raw soy flour contains anti-nutritional factors, such as trypsin inhibitors and phytic acid. These compounds can interfere with protein digestion and inhibit the absorption of certain minerals like iron, zinc, and calcium. However, the levels of these anti-nutritional factors can be significantly reduced through various processing methods, such as heat treatment or fermentation.
Furthermore, individuals with soy allergies or sensitivities should exercise caution when consuming soy flour. Soy is one of the top allergens and can cause allergic reactions ranging from mild symptoms like hives or itching to severe reactions like anaphylaxis. It is essential to read food labels carefully and consult with a healthcare professional if you have any concerns or known allergies.
In conclusion, soy flour, full-fat, raw, offers several nutritional benefits. It is a rich source of plant-based protein, dietary fiber, healthy fats, vitamins, and minerals. However, the presence of anti-nutritional factors in its raw form and the potential for soy allergies should be considered. To minimize risks and maximize nutritional benefits, it is recommended to choose processed soy flour or incorporate it into a balanced diet that includes a variety of other nutrient-dense foods.