Soybeans, or "greater beans," according to Whole Foods Market, are one of the most widely used legumes in the world. Grown in pods, the edible seeds of soybeans can be consumed in their fresh form known as edamame, or in various processed forms such as soy milk, soynuts, tofu, tempeh, soy flour, or miso, to name a few. Soybeans are widely researched and have been shown to have nutritional value due to the many health benefits resulting from their consumption.
Protein rich
According to the Centers for Disease Control, the soybean is the only plant food that contains complete protein. In other words, soybeans contain all of the essential amino acids, which are those amino acids that our body cannot make on its own. Usually such complete proteins can only be found in animal products as meat, poultry, seafood, dairy products, and eggs. The Food and Drug Administration, according to MedLine Plus, recommends consumption of 25g of soy protein a day, along with a diet low in saturated fat and cholesterol, in order to reduce risk of heart disease.
A Healthy Fat Source
According to the National Soybean Research Laboratory at the University of Illinois at Urbana-Champaign, soybeans contain 61 percent polyunsaturated fat and 24 percent monounsaturated fat, which are considered healthy types of fat. Soybean oil is rich in the polyunsaturated fats known as linoleic and linolenic acid, which are essential fatty acids that cannot be made by the body. Consumption of linoleic acid, or Omega-3 fatty acid, according to the United Soybean Board, has been shown to reduce risk of coronary heart disease.
High in Fiber
Soybeans, according to the National Soybean Research Laboratory at the University of Illinois at Urbana-Champaign, are a rich source of fiber, containing 6 grams of fiber per cup in their cooked form. Most of the fiber is found in the outer hull, which is usually removed during processing. However, eaten in their natural form, soybeans can provide beneficial soluble fiber, which has been shown to reduce cholesterol and stabilize blood sugar levels, as well as insoluble fiber, which bulks the stool therefore aiding in colon and digestive health.
Isoflavones
Soybeans contain isoflavones, which according to the Linus Pauling Institute of Oregon State University, are a type of compound known as phytoestrogens, which have estrogen-like qualities. Research has shown that isoflavones may be beneficial in decreasing risk of hormone-associated cancers such as breast, uterine, and prostate cancers, lowering lipid levels in the blood, and may also be beneficial in maintaining bone density in post-menopausal women.
Choline
Choline, found in soybeans, is a B vitamin thought to have anti-inflammatory qualities. A study in the American Journal of Clinical Nutrition showed that individuals who had the greatest average intake of choline had 20 percent less inflammatory markers than those with the lowest average intakes. High inflammatory markers have been associated with such conditions as heart disease, osteoporosis, and diabetes, therefore consuming choline-rich soybeans, as part of a healthy, balanced diet, may aid in preventing development of certain chronic diseases.
References
- MedLine Plus: Soy
- Whole Foods Market: Soybeans
- University of Illinois at Urbana-Champaign: National Soybean Research Laboratory: Soybean Nutrition
- Linus Pauling Institute of Oregon State University: Soy Isoflavones
- United Soybean Board: Soy & Heart Health
- Centers for Disease Control: Nutrition for Everyone: Protein
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