Hello, Good day. My name is Faith Ose Ikharia. I'll like to share with you about my research on Soya milk And it benefits.
Soybeans (Glycine max ) are a type of legume native to eastern Asia.
They are an important component of Asian diets and have been consumed for thousands of years. Today, they are mainly grown in Asia and South and North America and Northern Nigeria
In Asia, soybeans are often eaten whole, but heavily processed soy products are much more common in Western countries.
Various soy products are available, including soy flour, soy protein, tofu, soy milk, soy sauce, and soybean oil.
Soybeans contain antioxidants and phytonutrients that are linked to various health benefits.
However, concerns have been raised about potential adverse effects.
This article tells you everything you need to know about soybeans.
Soybeans are mainly composed of protein but also contain good amounts of carbs and fat.
The nutrition facts for 3.5 ounces (100 grams) of boiled soybeans are (1 ):
Calories: 173
Water: 63%
Protein: 16.6 grams
Carbs: 9.9 grams
Sugar: 3 grams
Fiber: 6 grams
Fat: 9 grams
Saturated: 1.3 grams
Monounsaturated: 1.98 grams
Polyunsaturated: 5.06 grams
Omega-3: 0.6 grams
Omega-6: 4.47 g
Protein
Soybeans are among the best sources of
plant-based protein .
The protein content of soybeans is 36–56% of the dry weight
One cup (172 grams) of boiled soybeans boasts around 29 grams of protein
The nutritional value of soy protein is good, although the quality is not quite as high as animal protein
The main types of protein in soybeans are glycinin and conglycinin, which make up approximately 80% of the total protein content. These proteins may trigger allergic reactions in some people ( 4, 7).
Consumption of soy protein has been linked with a modest decrease in cholesterol levels (8, 9 , 10).
Fat
Soybeans are classified as oilseeds and used to make soybean oil .
The fat content is no approximately 18% of the dry weight — mainly polyunsaturated and mono unsaturated fatty acids, with small amounts of saturated fat
The predominant type of fat in soybeans is linoleic acid, accounting for approximately 50% of the total fat content.
Carbs
Being low in carbs , whole soybeans are very low on the glycemic index (GI), which is a measure of how foods affect the rise in blood sugar after a meal
This low GI makes soybeans suitable for people with diabetes.
Fiber
Soybeans contain a fair amount of both soluble and insoluble fiber .
The insoluble fibers are mainly alpha-galactosides, which may cause flatulence and diarrhea in sensitive individuals.
Alpha-galactosides belong to a class of fibers called FODMAPs , which may exacerbate the symptoms of irritable bowel syndrome (IBS)
Despite causing unpleasant side effects in some people, soluble fibers in soybeans are generally considered healthy.
They are fermented by bacteria in your colon, leading to the formation of short-chain fatty acids (SCFAs), which may improve gut health and reduce your risk of colon cancer
*SUMMARY*
Soybeans are a very rich source of plant-based protein and fat. What’s more, their high fiber content is good for your gut health.
Soybeans are a good source of various vitamins and minerals, including
Molybdenum. Soybeans are rich in
molybdenum , an essential trace element primarily found in seeds, grains, and legumes
Vitamin K1. The form of vitamin K found in legumes is known as phylloquinone. It plays an important role in blood clotting
Folate. Also known as vitamin B9, folate has various functions in your body and is considered particularly important during pregnancy
Copper. Dietary intake of copper is often low in Western populations. Deficiency may have adverse effects on heart health
Manganese. A trace element found in most foods and drinking water. Manganese is poorly absorbed from soybeans due to their high phytic acid content
Phosphorus. Soybeans are a good source of phosphorus, an essential mineral abundant in the Western diet.
Thiamine. Also known as vitamin B1, thiamine plays an important role in many bodily functions.
0 Comments