Ask

Happy Tummy Expert

2 weeks ago

Dear Priyam verma, Thank you for the question

The high protein content of soyabean is commended, making it an essential plant-based protein source for vegetarians and vegans.  Apart from protein soya beans contain essential nutrients such as omega-3 fatty acids, antioxidants, and fibre.

100g of white soya bean contains 37.8g of protein whereas 100g of brown soyabean contains 35.5g of protein.

Soyabean helps in enhancing the digestive system functioning, helps in building lean muscle mass, improves bone health, promotes hair & skin health, provides a feeling of satiety etc.

According to NIN ICMR for an adult it is recommended to consume 90g of pulses as a part of your daily balanced diet.

Although soyabean has various health benefits it is recommended to be mindful while consuming it and moderation is the key as it can have side effect such as allergies increased estragon levels, nutrient drug interaction as well as hamper the thyroid functioning if consumed in excess.

Protein is an important component of your daily balanced diet and inadequate intake may lead to loss of energy, fatigue, improper functioning of immune system etc. Protein is an important component for weight loss as it delays gastric emptying and gives a feeling of satiety. but, it should also include appropriate inclusion of other nutrients. High protein foods helps in maintaining lean body or muscle mass. 

The Recommended Daily Allowance (RDA) for protein for adult Man is 54g per day.

If an Individual is targeting on weight gain or muscle gain then 0.8-1g/kg body weight of protein is recommended

Some of the other functions of protein are:

• Protein is required for the growth and maintenance of tissues
• Enzymes are proteins that aid the thousands of biochemical reactions that take place within and outside cells. Bodily functions that depend on enzymes include Digestion, Energy production, Blood clotting, Muscle contraction.
•  Proteins act as a buffer system, helping your body maintain proper pH values of the blood and other bodily fluids.
•  Proteins in the blood maintain the fluid balance between your blood and the surrounding tissues.
•  Proteins form antibodies to protect your body from foreign invaders, such as disease-causing bacteria and viruses.
•  Some proteins transport nutrients throughout your entire body, while others store them.
• Protein can serve as a valuable energy source but only in situations of fasting, exhaustive exercise or inadequate calorie intake.

Here are some of sources of protein that can be included in your daily diet:

• Legumes: lentils, beans (chickpeas, kidney, mung, pinto etc.), peas (green, split, etc.), soybeans (and products made from soy: tofu, tempeh, etc.), peanuts.
• Nuts and Seeds: almonds, pistachios, cashews, walnuts, hazelnuts, pecans, hemp seeds, squash and pumpkin seeds, sunflower seeds, flax seeds, sesame seeds, chia seeds.
• Whole Grains:  wheat, quinoa, rice, wild rice, millet, oats, buckwheat,
• While many vegetables and fruits contain some level of protein, it’s generally in smaller amounts than the other plant-based foods. Some examples with higher protein quantities include corn, broccoli, asparagus, brussels sprouts, and artichokes.
• Milk and milk products such as paneer.
• Lean meat, eggs, fish etc.

However excess consumption of protein in the daily diet can cause various side effects and health related issue.  For guidance on higher protein requirements for specific health or fitness needs please contact a health care professional or any registered dietitian

Hope we have answered your query.

0 Reply