Soybeans are one of the most versatile and nutritious legumes available today. They are a great source of protein, fiber, and several essential vitamins and minerals. They can be used in a variety of dishes, from soups and salads to stir-fries and burgers. In this post, we’ll discuss the health benefits of soybeans, how to prepare them, and some delicious recipes to try. We’ll also discuss potential risks associated with eating soybeans and how to minimize these risks. Finally, we’ll explore the various types of soybeans available and their uses. Whether you’re looking to increase your intake of plant-based proteins or just trying to add some variety to your diet, soybeans are a great choice.
Soybeans Nutritional Facts and Calories Chart
It is an incredibly nutritious food. They are a complete protein, meaning they contain all the essential amino acids your body needs. They are also an excellent source of fiber, vitamins, minerals, and omega-3 fatty acids. Soybeans are a nutrient-packed superfood that can benefit your health in many ways. They are high in protein, fiber, and healthy fats, as well as being a good source of essential vitamins and minerals. Eating soybeans can help to reduce cholesterol, improve heart health, reduce the risk of some types of cancer, and aid in weight management. Soybeans are also a great source of plant-based protein, which can be a great alternative to animal proteins. Eating soybeans can help to provide your body with other important nutrients such as omega-3 fatty acids, potassium, magnesium, and iron. Additionally, soybeans contain phytochemicals, which are compounds that may help to reduce inflammation and promote overall health.
- Biotin: 0.00 µg
- Calcium: 93.00 mg
- Carbohydrates (Carbs): 20.50 g
- Chloride: 18.00 mg
- Cholesterol: 0.00 mg
- Choline: 11.00 mg
- Chromium: 0.86 µg
- Copper: 0.98 mg
- Dietary Fiber: 8.0 g
- Energy (Calories): 466.00 kcal
- Fat: 20.00 g
- Iodine: 21.00 µg
- Iron: 9.90 mg
- Magnesium: 175.00 mg
- Manganese: 2.31 mg
- Molybdenum: 57.00 µg
- Pantothenic Acid: 0.80 mg
- Phosphorus: 345.00 mg
- Potassium: 1160.00 mg
- Protein: 36.50 g
- Saturated fat: 3.30 g
- Selenium: 55.00 µg
- Sodium: 11.00 mg
- Sugars: 3.20 g
- Vitamin A: 0.00 IU
- Vitamin B1 (Thiamin): 0.90 mg
- Vitamin B2 (Riboflavin): 0.20 mg
- Vitamin B3 (Niacin): 1.70 mg
- Vitamin B5 (Pantothenic Acid): 1.10 mg
- Vitamin B6: 0.50 mg
- Vitamin B9 (Folate / Folic Acid): 273.00 µg
- Vitamin B12: 0.00 µg
- Vitamin C: 0.00 mg
- Vitamin D: 0.00 IU
- Vitamin E: 2.90 mg
- Vitamin K: 0.00 µg
- Water: 11.00 g
- Zinc: 4.10 mg
Soya Chunks Nutritional Facts
Soya chunks are a good source of plant-based protein, making them an excellent meat substitute for vegetarians and vegans. They are also low in fat and cholesterol and contain a variety of vitamins and minerals. Soya chunks are high in protein, which can help to build and maintain muscle mass. This makes them a great choice for gym-goers and athletes. In addition, soya chunks are high in fibre, which can help to keep you feeling fuller for longer and can help to support healthy digestion. They are also a rich source of iron, manganese, copper, zinc, phosphorus and selenium, which can help to keep bones, teeth and muscles healthy. 1 cup (85g) of cooked soya chunks contains the following nutrients:
- Calories: 240
- Fat: 5g
- Carbohydrates: 18g
- Protein: 22g
- Fiber: 3g
- Vitamin B6: 10% of the RDI
- Folate: 10% of the RDI
- Iron: 15% of the RDI
- Magnesium: 20% of the RDI
- Calcium: 8% of the RDI
- Potassium: 6% of the RDI
Soybeans in India
Soy is healthful when consumed as part of a varied, wholesome diet and is an excellent source of protein. Miso, soy sauce, tempeh, tofu these and other foods derived from soybeans have been a cornerstone of Asian cuisine and nutrition for centuries. Since soybeans and soybean oil have become standard ingredients in many foods, and traditional Asian soy dishes are commonplace almost everywhere. Soybean contains a full complement of essential amino acids, making it a complete protein. Thus, it is a very useful part of any vegetarian or vegan diet.
- Scientific Binomial: Glycine max
- Common English: Soybean
- Sanskrit: Soyamashah
- Hindi / Urdu: Bhat / Bhatwar / Bhetmas / Ramkurthi
- Bengali: Sayabina
- Marathi: Soyabean
- Tamil: Soay
- Kannada: Avare
- Malayalam: Soya
- Punjabi / Sindhi
Soybeans contain complete proteins of high biological value and make excellent sprouts. Though soya beans do not sprout well as they often become sour. They help control glucose levels.
- High in Nutrients: Soybeans are rich in Vitamin B6 (pyridoxine), magnesium, calcium, protein, lecithin, vitamin B 12, highest concentration of isoflavones, a class of phytoestrogen compounds that are structurally similar to estrogen.
- Prevents Nervous and Skin Disorders: Pyridoxine is actually a group of substance – pyridoxine, pyridoxinal and pyridoxamine – that are closely related and function together. It helps in the absorption of fats and proteins, prevents nervous and skin disorders and protects against degenerative diseases.
- Controls Cholesterol: Soy products such as tofu, soy butter, soy nuts, or some soy burgers should be beneficial to cardiovascular and overall health because of their high content of polyunsaturated fats, fiber, vitamins, and minerals and low content of saturated fat. Using these and other soy foods to replace foods high in animal protein, which contains saturated fat and cholesterol, may confer benefits to cardiovascular health.
- Osteoarthritis: Avocado combined with soybean demonstrated potential benefits in the treatment of the symptoms of osteoarthritis.
- Neuritis: In the treatment of neuritis, try homemade fresh soyabean milk. A cupful of soyabean milk mixed with a teaspoonful of honey should be taken every night in this condition. It tones up the nervous system due to its rich concentration of lecithin, vitamin B1 and glutanic acid.
Side Effects and Warnings
One area of concern with soy is its safety in women with breast cancer, as it contains compounds that can mimic estrogen. Breast cancer survivors should not combine soy extracts with tamoxifen (or should avoid therapeutic doses) because of possible plant drug interactions.
Q. How to prepare soymilk at home?
Here is simple recipe:
- Soyabean milk is prepared by soaking the beans in water for about 12 hours.
- The skin of the beans is then removed and after a thorough wash, they are turned into a fine paste in a grinding machine.
- The paste is mixed with water, three times its quantity.
- The milk should then be boiled on a slow fire, stirring it frequently.
- After it becomes little cooler, it should be strained through a cheese cloth and sugar added.
- Pulp in cheese cloth is called okara (Japanese name) and may be saved for other recipes such as soups or cooked vegetables.
Q. What is tofu made of? How do you make homemade tofu?
Tofu in one more soy product widely available in most supermarkets, having been popularized by the Japanese. To prepare tofu at home:
- Make soy milk mentioned in above question.
- In a blender, grind the nigari, which is a special salt made from sea water and available in many natural or health food stores nationwide.
- Sprinkle powdered nigari over soy milk in a bowl.
- With a wooden spoon carefully make a large, X-shaped cut with two deep strokes in this mixture and allow to sit 10-15 minutes.
- During this time it will begin to curdle.
- The next step calls for a wooden or stainless-steel tofu box or a bamboo steamer. Line box or steamer with cheesecloth and gently spoon in soy milk.
- Cover top with layer of cheesecloth and place lid on top of box or steamer so it rests on cheesecloth and curdling tofu.
- Place a brick or weight on the lid and let stand for an hour or until tofu cake is formed.
- Then gently place tofu in a dish of cold water for half an hour to solidify.
- Keep the tofu covered in water and refrigerate until used.
- Tofu will stay fresh for several days in the refrigerator. However, it’s best to change the water daily.
Q. How to make juice from black soybeans and how to use it?
According to some folk remedies, in Japan, black bean juice is used in the country to correct constipation caused by eating too much white bread and refined foods and to calm hyperactive children. To do this:
- 2 tbsp. of cleaned black soybeans are boiled in 2 qts. of water for 10 minutes
- Then simmered until just 1 qt. of water remains.
- Some kelp is added to season before the broth is strained.
- One cup of juice three times per day is recommended.