Soybean farmers in 29 states plant, harvest and sell their soybean crops. Most soybeans grow in the Midwest. It is a relatively easy crop to grow and used in a variety of ways -- from food for animals and people to fuel for vehicles. If you are interested in including more soy into your diet, understanding the nutritional value and varied uses for this simple bean may help.
Nutritional Information
Even though the soybean is a plant, the soybean has all nine of the essential amino acids your body requires, making it a complete protein. A cup of boiled, green soybeans has 22.23 g of protein, 254 calories, 103 of which are from fat. The cup of green soybeans also has 7.6 g of fiber, 4.5 mg of iron, small amounts of sodium, thiamin, riboflavin and niacin. Soybean curd, or tofu has 340 calories in 1 cup. The curd contains 28.12 g of protein, 18.23 g of fat and 12.6 mg of iron. Although high in fat, the fat in the beans comes from healthier monounsaturated and polyunsaturated fats.
Soy Products
Soybeans can be ground into flour, pressed for oil, roasted for desserts and crackers, used as snacks, processed into biodiesel fuels and fed to animals. If you read the ingredient list of many processed foods you will see soybean oil listed in foods such as cookies, coffee creamers, margarines, some medications, dressings for salads and mayonnaise. Tofu, soy milk and cheese, texturized vegetable protein and soy butter are other products made from soy.
Soybeans in the Diet
Soy is an excellent source of protein for vegetarians and vegans, who eat no meat. Vegans who do not eat any animal products, such as cheese or milk from cows, can enjoy soy milk and cheese as healthy substitutes. If you are trying to limit the amount of beef you eat, substitute seasoned textured vegetable protein for ground beef in tacos, chili or hamburgers. Mix boiled, softened green soybeans with brown rice for a healthy dinner. Use soy butter rather than regular butter, and eat roasted soybeans as a snack. Dry roasted soybeans have 194 calories per 1/4 cup, and 17.02 g of protein.
Health Benefits
Unless you have an allergy to soybeans, eating soybeans may help you in several ways. MedlinePlus indicates that eating about 25 g of soy a day may reduce your risk of developing heart disease. If you are a woman of menopausal age, eating soy may help reduce your incidence of hot flashes associated with menopause. Due to the filling nature of the soybeans, you may find you are able to control your caloric intake more easily when you eat the soybeans as a snack or as part of a meal.
References
- America.gov; Crops Will Provide 21st-Century Energy; Elisa Wood; Mar. 15, 2010
- MedlinePlus: Protein in Diet
- USDA Nutrient Data Laboratory: Soybean
- Iowa State University Extension: Soybean Uses
- U.S. Department of Agriculture; Soybean -- A Versatile Plant Food Worth Splurging On; Lin Yan; Mar. 4, 2009
- MedlinePlus: Soy
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