Soya beans, also known as soybeans, are a highly nutritious legume widely consumed for their health benefits. Here’s a breakdown of their nutritional facts and benefits:
Nutritional Facts (per 100 grams of cooked soybeans):
- Calories: 173 kcal
- Protein: 16.6 grams
- Carbohydrates: 9.9 grams
- Dietary Fiber: 6 grams
- Sugars: 3 grams
- Fat: 9 grams
- Saturated Fat: 1.3 grams
- Monounsaturated Fat: 1.98 grams
- Polyunsaturated Fat: 5.06 grams
- Omega-3 Fatty Acids: 0.6 grams
- Omega-6 Fatty Acids: 4.47 grams
- Vitamins:
- Vitamin C: 6 mg
- Folate: 375 µg
- Vitamin K: 47 µg
- Minerals:
- Calcium: 277 mg
- Iron: 15.7 mg
- Magnesium: 280 mg
- Phosphorus: 704 mg
- Potassium: 1797 mg
- Zinc: 4.89 mg
Health Benefits:
- High Protein Content: Soya beans are an excellent source of plant-based protein, making them ideal for vegetarians, vegans, and those looking to reduce meat consumption.
- Heart Health: The healthy fats in soybeans, including omega-3 and omega-6 fatty acids, help lower cholesterol levels and reduce the risk of heart disease.
- Bone Health: Soybeans are rich in calcium and magnesium, essential for maintaining strong bones and preventing osteoporosis.
- Digestive Health: The dietary fiber in soybeans supports healthy digestion and helps prevent constipation.
- Blood Sugar Control: The low carbohydrate and high fiber content help stabilize blood sugar levels, making soybeans a good choice for people with diabetes.
- Rich in Antioxidants: Soybeans contain isoflavones, which are powerful antioxidants that may help reduce inflammation and protect against certain cancers.
- Menopausal Symptom Relief: The isoflavones in soybeans can help alleviate symptoms of menopause, such as hot flashes, by mimicking estrogen in the body.
- Weight Management: Soybeans are nutrient-dense and can help you feel full, making them useful in weight management.
Usage Suggestions:
- Edamame: Boiled or steamed young soybeans make a great snack or appetizer.
- Tofu and Tempeh: These are popular soy-based products that can be used in a variety of dishes, including stir-fries and salads.
- Soy Milk: A dairy alternative that can be used in smoothies, cereals, and coffee.
- Soy Flour: Can be used in baking as a protein-rich alternative to wheat flour.
Incorporating soybeans into your diet can provide numerous health benefits and contribute to overall well-being.
