When soy beans are roasted, they are called soy nuts and eaten as a snack. Although soy nuts are small in size, they are packed with several health benefits, primarily their protein content. Whether you are looking for a healthy snack or trying to find other foods to boost your protein intake, soy nuts are a good choice.
Role of Protein in Health
Protein should be an essential part of your diet because your body needs protein but doesn't store it, so you need to consume protein on a daily basis. Protein conditions your muscles and tissues and provides your body with an energy source. According to the Harvard School of Public Health, benefits of protein vary, but protein can help you to control your weight and reduce your risk for heart disease. The Harvard School of Public Health also indicates that eating soy as a regular part of your diet may help to reduce your risk for heart disease and breast cancer, reduce the severity of menopausal symptoms such as hot flashes, and increase your memory capacity.
Recommended Protein Intake
The 2010 Dietary Guidelines put out by the U.S. Department of Agriculture and the U.S. Department of Health and Human Services define a healthy diet as one that includes regular consumption of protein from meat, seafood, beans, legumes and soy products. MayoClinic.com recommends that if you follow a diet that provides an average of 2,000 calories per day, you should consume between 50 to 175 g of protein.
Protein in Roasted Soy Nuts
According to the 2010 Dietary Guidelines, a 100 g serving of roasted soy nuts, or 0.435 cup, contains approximately 39 g of protein. This is a significant amount of protein. Based on the average protein recommendation by MayoClinic.com of 50 to 175 g of protein per day, one serving accounts for 78 percent of the daily recommended intake on the lower end of the range. If you consume increased amounts of protein closer to the higher range, one serving accounts for 22 percent of the recommended daily intake.
Additional Benefits of Soy Nuts
Dietary fiber aids in digestion and can help to keep blood cholesterol and blood sugar levels within a healthy range. One 100 g serving of roasted soy nuts contains 8 g of dietary fiber. MayoClinic.com advises that women should consume 22 to 28 g of dietary fiber per day, and men should aim for 28 to 34 g. In addition, consumption of healthy fat aids in the digestion of vitamins and helps to keep your immune system healthy. On a 2,000-calorie diet, total fat consumption between 44 and 78 g, including no more than 16 to 22 g of saturated fat, is considered within a healthy range. A 100 g serving of roasted soy nuts contains 21 g of total fat, which includes 3 g of saturated fat, 5 g of monounsaturated fat and 12 g of polyunsaturated fat. Mono- and polyunsaturated fats are considered healthy fats and contribute positively to your overall nutrition.