Soy flour, low-fat
Category: Legumes & Legume Products
Nutrition Highlights
Serving Size
Calories
328
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 | 175 (53.4%) |
| Carbohydrate | 108 (32.8%) |
| Fat | 70 (21.5%) |
| Total | 328 (100%) |
Serving: 1 cup, stirred [88g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Protein | 44 (49.8%) |
| Carbohydrate | 27 (30.6%) |
| Fat | 7.8 (8.9%) |
| Ash | 5.3 (6.0%) |
| Water | 4.1 (4.6%) |
| Total | 88 (100%) |
Serving: 1 cup, stirred [88g]
Benefits
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High in protein and fiber which helps keep you feeling full for longer. The protein in soy flour promotes muscle growth and maintenance
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Rich in isoflavones which are plant compounds that act as antioxidants and may help reduce risk of heart disease
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Low in fat which helps control calorie and cholesterol intake. The low-fat variety is a healthier substitute for all-purpose flour in many recipes
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Good vegetarian source of essential amino acids which help build new proteins in the body
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May help lower LDL (bad) cholesterol levels and reduce risk of metabolic syndrome according to some studies
Risks
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Soy flour is highly processed and may lack some nutrients found in whole soybeans. It provides protein but little fat or fiber
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People with soy or legume allergies should avoid soy flour as it can cause an allergic reaction
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Soy flour contains phytoestrogens which some research has linked to increased breast cancer risk in women, though evidence is mixed
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If consumed in large amounts, the phytic acid and oxalates in soy flour may interfere with mineral absorption (calcium, iron, zinc)
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Soy flour is high in carbohydrates and if overconsumed as a low-fat alternative, could contribute to weight gain
Additional Information
Soy flour, low-fat, is a versatile and nutritious food product that offers numerous health benefits. Made from ground soybeans, this flour contains all the essential nutrients found in soybeans, making it a valuable addition to a balanced diet. However, it is important to consider both the nutritional benefits and potential risks associated with consuming soy flour, low-fat.
Nutritional Benefits:
1. High Protein Content: Soy flour is an excellent source of plant-based protein. It contains all the essential amino acids required by the body, making it a complete protein source. This makes it an ideal choice for vegetarians, vegans, or individuals looking to reduce their meat consumption.
2. Rich in Fiber: Soy flour is a good source of dietary fiber, which aids in digestion and helps maintain a healthy digestive system. Fiber also promotes feelings of fullness, reducing the likelihood of overeating and aiding in weight management.
3. Low in Fat: As the name suggests, low-fat soy flour contains minimal amounts of fat, making it a suitable choice for individuals aiming to reduce their overall fat intake. Lower fat content can be beneficial for those watching their calorie intake or managing conditions such as obesity or heart disease.
4. Heart-Healthy: Soy flour is known for its potential cardiovascular benefits. It contains high levels of polyunsaturated fats, particularly omega-3 fatty acids, which have been linked to reducing the risk of heart disease. Additionally, soy protein may help lower LDL cholesterol levels, further supporting heart health.
5. Nutrient-Dense: Soy flour is a good source of essential vitamins and minerals, including iron, calcium, magnesium, and B-vitamins. These nutrients play vital roles in various bodily functions, such as energy production, bone health, and immune function.
Potential Risks:
1. Allergies: Soy is one of the top eight food allergens, and individuals with soy allergies should avoid consuming soy flour or any soy-based products. Allergic reactions can range from mild symptoms like hives or itching to severe reactions like anaphylaxis, which can be life-threatening.
2. Thyroid Function: Soy contains natural compounds called isoflavones, which are known as phytoestrogens. Some studies suggest that excessive consumption of soy products, including soy flour, may interfere with thyroid function in individuals with underlying thyroid conditions. However, moderate consumption is generally considered safe for most people.
3. Antinutrients: Soybeans naturally contain antinutrients such as phytic acid and trypsin inhibitors. These compounds can interfere with the absorption of certain minerals like iron and zinc. Soaking, fermenting, or cooking soy flour can help reduce the levels of antinutrients and enhance mineral bioavailability.
It is important to remember that soy flour, low-fat, should be consumed as part of a well-rounded and varied diet. Incorporating a variety of nutrient-dense foods, including fruits, vegetables, whole grains, and lean proteins, is crucial for optimal health. Consulting with a healthcare professional or registered dietitian can provide personalized guidance on incorporating soy flour into an individual's diet, especially for those with specific dietary requirements or medical conditions.