Soybeans, mature seeds
Category: Legumes & Legume Products Method: Raw
Nutrition Highlights
Serving Size
Calories
830
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 | 333 (40.2%) |
| Protein | 272 (32.7%) |
| Carbohydrate | 225 (27.1%) |
| Total | 830 (100%) |
Serving: 1 cup [186g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Protein | 68 (36.5%) |
| Carbohydrate | 56 (30.2%) |
| Fat | 37 (19.9%) |
| Water | 16 (8.5%) |
| Ash | 9.1 (4.9%) |
| Total | 186 (100%) |
Serving: 1 cup [186g]
Benefits
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High in protein and fiber. One cup of soybeans provides around 29 grams of protein and 14 grams of fiber
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Rich in vitamins and minerals. Soybeans are a good plant-based source of iron, magnesium, phosphorus, potassium, folate, vitamin K and other B vitamins
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May help lower cholesterol levels. The fiber and plant sterols in soybeans can help lower LDL (bad) cholesterol levels
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May reduce risk of chronic disease. Compounds in soybeans such as isoflavones are antioxidants that may help reduce the risk of certain cancers and heart disease
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Versatile ingredient. Soybeans can be eaten fresh, dried and ground into soymilk, tofu or other soy products. They add protein and fiber to many recipes
Risks
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Soybeans contain phytoestrogens called isoflavones which can potentially disrupt the endocrine system. High intake may negatively impact fertility and increase breast cancer risk in some individuals
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Raw soybeans contain anti-nutrients like phytates and trypsin inhibitors which can reduce absorption of minerals like calcium, magnesium, iron and zinc if consumed in large amounts without proper preparation methods
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People with a soy or legume allergy may experience an allergic reaction upon consuming soybeans
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Soybeans are one of the top food allergens. Symptoms of a soy allergy can range from mild to severe and include things like hives, swelling, diarrhea, vomiting and anaphylaxis
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Raw soybeans may cause digestive issues like gas and bloating in some individuals due to their oligosaccharide content
Additional Information
Soybeans, mature seeds, raw, are a highly nutritious food that offers numerous health benefits. These versatile legumes are widely consumed and valued for their rich protein content, essential fatty acids, vitamins, minerals, and phytochemicals. However, it is important to consider certain risks associated with soybean consumption, particularly for individuals with specific health conditions or allergies.
Nutritional Benefits:
1. Protein Powerhouse: Soybeans are an excellent source of plant-based protein, making them an ideal choice for vegetarians and vegans. They contain all the essential amino acids required for building and repairing tissues, promoting muscle growth, and supporting various bodily functions.
2. Heart-Healthy Fats: Soybeans are low in saturated fat and high in unsaturated fats, including omega-3 and omega-6 fatty acids. These healthy fats help reduce LDL (bad) cholesterol levels, lower the risk of heart disease, and support overall cardiovascular health.
3. Fiber-Rich: Soybeans are an excellent source of dietary fiber, which aids in digestion, promotes satiety, and helps regulate blood sugar levels. Adequate fiber intake is linked to a reduced risk of obesity, diabetes, and certain types of cancer.
4. Essential Vitamins and Minerals: Soybeans are packed with essential nutrients such as folate, vitamin K, magnesium, phosphorus, and potassium. Folate is crucial for cell growth and development, while vitamin K supports bone health and blood clotting. Additionally, magnesium, phosphorus, and potassium play vital roles in maintaining healthy bones, muscles, and overall body function.
5. Antioxidant Power: Soybeans contain various antioxidants, including isoflavones, which have been associated with numerous health benefits. Isoflavones act as phytoestrogens, potentially reducing the risk of hormone-related cancers, improving bone health, and alleviating menopausal symptoms in some women.
Risks and Considerations:
1. Allergies: Soybeans are one of the top eight allergens, and individuals with soy allergies should avoid consuming soy products. Allergic reactions can range from mild symptoms such as hives or itching to severe reactions like difficulty breathing or anaphylaxis. It is crucial to read food labels carefully and consult with healthcare professionals if you have any concerns.
2. Thyroid Function: Soybeans naturally contain compounds called goitrogens, which may interfere with thyroid function in individuals with an underactive thyroid or those taking certain medications. However, the impact of soy on thyroid health is still a topic of debate, and moderate consumption is generally considered safe for most individuals.
3. Digestive Issues: Some individuals may experience digestive discomfort, such as bloating or gas, when consuming soybeans. This can be attributed to the oligosaccharides present in soybeans, which are not easily digested by the human body. Soaking, fermenting, or cooking soybeans can help reduce these digestive issues.
4. Genetically Modified Organisms (GMOs): The majority of soybeans produced worldwide are genetically modified. While GMO soybeans have undergone extensive safety testing and are considered safe for consumption, individuals concerned about GMOs may choose to opt for organic or non-GMO verified soybeans.
In conclusion, soybeans, mature seeds, raw, offer numerous nutritional benefits, including being an excellent source of protein, heart-healthy fats, fiber, essential vitamins, minerals, and antioxidants. However, it is important to consider potential risks such as allergies, thyroid function, digestive issues, and the prevalence of genetically modified varieties. As with any food, moderation and individual considerations should be taken into account when incorporating soybeans into a balanced diet.