Soybeans are an ancient legume; the mild, nutty-flavored bean has been cultivated in China for over 3,000 years. Depending upon the time of year, this versatile legume is available in different varieties. Soybeans grow in pods, much like other beans. Fresh green soybeans are called edamame. They are also available dried, and may be yellow, brown or black in color. This nutrient-rich legume offers several health benefits unique only to the soybean.
Complete Protein
Soybeans, unlike other beans, legumes and peas, such as split peas and lentils, contain all nine essential amino acids. Other legumes, though rich in protein, are not "complete" protein foods. Soy products, such as soybeans are among only two complete protein vegan foods, according to the World's Healthiest Foods. The other complete protein food is a nutritious grain; quinoa. Cup for cup, soybeans are higher in protein than most other legumes. According to the U.S. Department of Agriculture National Agricultural Library database, one cup of cooked soybeans, from dried, offers 29g protein. Other beans, such as red kidney beans, navy beans, black beans and pinto beans offer about 15g protein per cup, cooked.
Essential Fatty Acids
Nearly all starchy beans are very low in total fat, providing, on average, 0 to 1g per one cup, cooked. Soybeans, per one cup serving, cooked, provide 15.4g total fat. One cup contains only 2.3g saturated fat. Most of the fat in soybeans is heart-healthy unsaturated fat. In fact, they are particularly rich in a type of unsaturated fatty acid that is essential in the diet; Omega-3 fatty acids. One cup of cooked soybeans offers 1.03g Omega-3 fatty acids, or over 40 percent of the Recommended Daily Value or DV for this essential nutrient. The University of Maryland Medical Center reports that Omega-3 fatty acids are crucial for normal growth and development and brain function. In addition, they may reduce the risk of heart disease.
Extremely Versatile
The texture of soybeans is adaptable, thus, they can be processed in many ways to make it easy to incorporate this nutrient-dense food into your diet on a daily basis. Fresh green soybeans, or edamame, may be purchased in the pod or shelled, fresh or frozen. Edamame may be seasoned and eaten as-is as a high-protein snack. Roasted soybeans, or soy nuts, have the consistency and flavor of peanuts and may be enjoyed as a spreadable "butter." Dried soybean seeds can be soaked and cooked to be incorporated into soups and stews but, according to Soya.com, are most often transformed into other foods, such as soy milk or yogurt, tofu, miso, tempeh and/or soy flour.
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