Soya Bean Nutrition Secrets: Protein-Packed Superfood
Do you want to build muscle strength but are not happy consuming animal protein? We have a solution for you. It is Soya Bean!
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There is always a constant discussion about whether plant or animal-based protein offers better nutrients to the body. People who enjoy non-veg delicacies have always been boosted about animal protein’s importance.
However, is that really the case? Possibly or not.
We’re here to discuss that right now. We want to introduce you to a bean that is more than simply a main component; it is also a nutrient powerhouse, a protein-packed powerhouse, and a culinary chameleon.
Meet soya bean, the unsung hero of the plant-based kingdom.
Let us tell you if you wonder what and how soya bean is a protein champion.
You will be astonished to know that in a 100-gram serving of soya bean, you get 36.5 grams of protein [1]. Whereas with 100 grams of chicken, you will only get 27.3 grams of protein [2].
Surprised right? It is just the start, and many more surprises are ahead regarding soya beans. And we do not say that you should not eat chicken.
It has benefits and advantages, but today our culinary superhero is soya bean, and we are here to share its secrets and surprising benefits.
Let’s begin our fantastic journey of knowing everything about this incredible ingredient whose every bite unleashes a burst of flavours and a torrent of nutritional wonders!
This ingredient deserves a prime place on your plate and heart.
Time to Explore the Mighty Legume – Soya Bean
Scientifically referred to as Glycine max, the soya bean is a rare legume that has drawn attention due to its extraordinary nutritional profile and adaptability.
Since they have been produced for thousands of years and originated in East Asia, soya beans are now widely used in dishes worldwide.
The high protein content of this tiny powerhouse is commended, making it an essential plant-based protein source for vegetarians and vegans.
Being a complete protein, uncommon among plant-based foods and containing all nine essential amino acids, make soya beans unique.
You can incorporate foods made from soya beans, including tofu, tempeh, edamame, and soy milk. Including soya beans in your diet may offer your body the nutrients it needs without sacrificing flavours or culinary options.
So, no matter whether you’re a health-conscious foodie or someone who loves experimenting with their food, soya beans are your ultimate food.
Soya bean Nutrition per 100gms
Soya beans boast an impressive nutritional profile, making them a standout among legumes and a sought-after addition to a balanced diet.
Here is a breakdown of the key nutrients found in 100 grams of soya beans [3]:
| Compounds | Amount |
| Protein | 36.5 grams |
| Carbohydrates | 30.2 grams |
| Fibre | 9.3 grams |
| Calcium | 277 mg |
| Iron | 15.7 mg |
| Potassium | 1800 mg |
What are the Health Benefits of Soya Bean
Beyond its delicious versatility in various cuisines, soya bean holds a treasure trove of secrets that have catapulted it into the spotlight as a go-to superfood.
Besides its protein prowess, soya beans offer an array of health benefits. Let’s look at them below:
1. Soya Bean for a Healthy and Happy Tummy – Digestion Superhero
There is no second thought that with so much dietary fibre content, it has to be a superhero for our digestive system [4].
It helps with digestion by facilitating regular bowel movements and reducing constipation because it is a rich source of dietary fibre.
Adequate fibre consumption promotes gut health and supports a healthy digestive system, making your tummy happy tummy.
My Meal Plan
If you don’t know, there is an excellent way to check the fibre content in your food items. Simply click on My Meal Plan, designed by Aashirvaad Atta with Multigrain.
It is a great platform where you can check the fibre content of almost everything. Isn’t knowing how much fibre you get from your food products is excellent?
Digestive Quotient Test
In addition, you can also check the digestion score in seconds, all thanks to Aashirvaad Atta with Multigrain. Digestive Quotient Test is a simple Q&A forum where you need to answer a couple of questions, and based on them, a digestion score will be generated for you.
So, don’t forget to check your scores today.
2. Eat Soya Bean for Fueling Your Metabolism
Do you know what you need to do your daily tasks actively?
You require metabolism to breathe, think, digest, circulate blood, remain warm in the winter, and keep cool in the summer. And you can get that by including soya beans in your diet [5].
Soya beans are a nutrient-rich source of protein since they have all nine necessary amino acids required for numerous metabolic activities.
Protein has a more significant thermic effect than fats and carbohydrates and is essential for the synthesis and repair of tissues.
Maintaining muscle mass requires these amino acids, and having more muscle mass increases the resting metabolic rate.
Soya beans contain thiamin, riboflavin, niacin, and vitamin B6. These vitamins are crucial for metabolism because they help turn food into energy the body can use.
Indeed, now you can imagine how much eating soya beans can help you.
3. Soya Bean improves bone health
I am sure milk will be under-pressure as most Indian mothers are forcing it on their family, especially kids, by saying, “dhoodh peene se haadiyan mazboot hoti hai”.
To all my lovely mothers, now you have an alternative to help you reach your goal without your kids making a sulking face while drinking milk.
Make soya bean your favourite kitchen and be happy [6].
Soya beans are a good source of calcium, a vital mineral for bone strength and density. Adequate calcium intake helps build and maintain strong bones.
They also contain magnesium, another essential mineral for bone health. Together with calcium, magnesium supports the growth and upkeep of bones.
Additionally, it includes isoflavones, plant substances that may benefit bone health. Additionally, soya beans have a complete and superior quality of protein.
Protein is essential for synthesizing and repairing bones and tissues, making soya beans valuable to a bone-healthy diet.
4. Eat Soya Beans for Natural Beauty and Glowing Skin
Who doesn’t love radiant, glowing and shiny skin without using any harmful chemical-led beauty products?
Wouldn’t it be amazing if eating soya beans gave you a healthy glow on your skin? So let us explain.
Antioxidants, including vitamin E and isoflavones, are found naturally in soybeans [7].
These anti-oxidants shield the skin from much oxidative stress and free radical damage, which can result in dull skin and early aging.
The collagen protein provides the skin’s structure and flexibility, which also gives it a supple, youthful appearance.
Soya beans contain many fatty acids, which help the skin’s natural capacity to retain moisture and keep it hydrated.
Sufficient hydration must be maintained to keep skin smooth and prevent dryness and flakiness.
Are you not amazed reading all this? What are you still holding out for? Search for a yummilicious soya bean recipe and start your skincare journey today.
5. Soya Bean promotes hair health
Like skin, this marvelous ingredient can also give you the hair of your dreams. Soya bean is a fantastic product with numerous benefits, and here is yet another surprising use for you.
High-quality plant-based protein, which is crucial for the development and strength of hair, is abundant in soya beans [8].
Protein supports thicker, healthier hair by helping to grow and repair hair follicles.
The keratin protein, essential for creating your hair strands, needs amino acids like cysteine and methionine, which are found in soya beans’ protein.
A diet high in soya beans is necessary to stop hair loss. It is a good source of iron, an essential mineral involved in hair growth and loss prevention.
It also contains biotin, a vitamin H or B7 necessary for general health and healthy hair growth.
Use soya bean oil as a hair care product to nourish, provide moisture, and make your hair look shiny.
Your hair will become less frizzy and much easier to manage as a result. By increasing elasticity and minimizing styling-related damage, hair care products containing soya proteins or extracts may help improve the health of your hair.
6. Soya Bean helps in better sleeping pattern
If you want an excellent night’s sleep after a tiring day, you should make soya bean sabzi for dinner.
It is because soya beans provide vital nutrients that help relaxation and hormone balance, which can indirectly lead to better sleep [9].
Moreover, tryptophan, a precursor amino acid to serotonin, is found in soya beans. The neurotransmitter serotonin controls mood and sleep.
Serotonin, a chemical that helps regulate sleep-wake cycles, is produced when tryptophan is transformed into serotonin.
In short, you must eat soya bean sabzi with rotis made of Aashirvaad Multigrain Atta for a good night of relaxed sleep. You will wake up fresh and happy the next morning.
7. An Alternative to Meat Protein
Soya bean has all the amino acids and other protein compounds available in animal protein but rarely found in plants.
As a result, it is the perfect addition to a vegetarian or vegan diet. You can substitute it for animal protein in your diet.
It will help you fulfill all your daily protein requirements.
So, How Much Soya Bean Does Your Body Needs?
For overall body development and to gain the benefits mentioned above, your body will need at least 25 grams of soya bean intake daily. Twenty-five grams of soya bean can equal 1-2 cups of soya milk.
Any Negative Effects You Need To Be Aware Of?
No matter how great an ingredient is, there are a few things to remember before including it in your diet. The following are some things you should know about soya beans:
- If you consume soya beans and are allergic to them, you may experience rashes, hives, or breathing difficulties.
- It might also raise the body’s estrogen levels.
- It may interact with some medications and cause reactions in the body.
- Too much soya bean may suppress thyroid functions.
Therefore, you should contact your doctor if you face any such issues or speak with them before including them in your diet.
A Few Interesting Ways to Include Soya Beans in Your Diet
Are you excited to try soya beans after knowing their many health benefits? Here are some great ways to include them in your diet:
Breakfast:
- Soya chunks in Poha
- Soya chunks in Upma
- Soya bean cutlets
- Soya keema sandwich
- Soya milk protein shake
- Soya and oats pancakes
Lunch or Dinner:
- Soya keema biryani or pulao
- Soya aloo matar sabzi
- Soya wraps
- Soya kebabs
- Chili Soya stir – fry with soya chunks
- Quinoa and soya bean salad
Light Snacks:
- Pakoras made with soya chunks
- Omelets made with soya keema
- Soya wafers or soya katoris (available in the market)
Final Thoughts on Soya Beans
Soya beans are a nutritional powerhouse with many proteins, vitamins, minerals, and antioxidants that enhance overall health.
It is a superfood that is a fantastic alternative to plant-based protein sources because it has a complete amino acid profile and a high protein concentration.
Beyond its high protein level, soya beans provide many health advantages.
Its isoflavones, antioxidants, and nutrient-rich makeup combine to promote several health benefits.
Embracing the benefits of soya beans uncovers a world of mouthwatering culinary opportunities and the key to a better and more energetic existence.
So let soya bean be your ally in pursuing ideal nutrition and a nourished body and mind.
FAQs
1. What are a few of the soy beans’ nutritional advantages?
Protein, omega-3 fatty acids, antioxidants, and fibre are all naturally occurring components of soya beans. Additionally, it has no cholesterol and little to no saturated fat.
2. Does soya bean have protein?
Soya beans are very high in proteins. They have a protein ratio even better than chicken and eggs.
3. What benefit does soy protein powder provide?
People often consume soy protein powder to boost energy, build muscle, and reduce body fat. Protein supports the body’s ability to expand and promotes general health.
4. Are there any drawbacks to consuming soya beans regularly?
People with allergies should refrain from taking soya beans in their diet. The allergies can cause reactions in the body.
5. Can you eat soya beans every day?
Soya bean is a safe ingredient and possesses no harm. Unless you have a soya allergy, you can eat it daily if you want.
