If you're looking for a healthy snack to satisfy your desire for something crunchy, look no further than soy nuts. Like other soy foods, soy nuts are a nutrition powerhouse and offer a number of health benefits. They are rich in protein, fiber, healthy fats and other essential nutrients that your body needs for good health.
Complete Source of Protein
The protein in soy nuts really make it a nutritional standout. A 1/2-cup serving contains 34 grams, which is more protein than is in a 3-ounce portion of meat. Not only are soy nuts high in protein, they are also one of only a few plant foods that provide all of the essential amino acids, making it a high-quality source of protein. The amino acid content of soy nuts is equivalent to the amino acid content of eggs and meat.
Get Your Omega-3s
Soy nuts are also a good source of omega-3 fatty acids. A 1/2-cup serving meets more than 75 percent of your Recommended Dietary Allowance, or RDA. Omega-3 fatty acids are essential fats that are important for brain and heart health. They appear to be important for cognition and behavioral function and they help lower cholesterol and blood pressure. Omega-3 fatty acids also help reduce inflammation and may help prevent arthritis, cancer and heart disease.
Healthier With Fiber
Most Americans don't get enough fiber in their diet, according to the journal "Nutrition Reviews." Snacking on soy nuts can help you meet your daily needs, as there are 7 grams of fiber in a 1/2-cup serving. You need 14 grams of fiber for every 1,000 calories you eat, which means you need 28 grams if you eat 2,000 calories daily. Getting more fiber in your diet significantly reduces your risk of heart disease, high blood pressure, stroke and diabetes. It also lowers blood cholesterol levels and helps improve blood sugar.
Source of Folate
Everybody needs folate in their diet, but it is an especially important nutrient for women of child-bearing age. Folate is a B vitamin that helps your body make new cells. Women who get enough folate in their diet before and during pregnancy significantly reduce their risk of having a child born with spina bifida or anencephaly. A 1/2-cup serving of soy nuts contains 175 micrograms of folate, which meets almost 100 percent of the RDA for both men and women.
- National Soy Bean Research Laboratory: About Soy: Soybean Nutrition
- FatFree: 1/2 Cup Soybeans, Mature Seeds, Dry Roasted
- Centers for Disease Control and Prevention: Protein
- University of Maryland Medical Center: Omega-3 Fatty Acids
- Nutrition Reviews: Health Benefits of Dietary Fiber
- Women'sHealth.gov: Folic Acid Fact Sheet