Soybean Types, Nutrition Facts, and Health Benefits: A Complete Guide

• Written by Yashita Sinha

  Reviewed by Akhil Pillai

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If you’ve ever come across health-conscious individuals and happened to ask them for diet tips, soybeans are one of the food elements that they would recommend. As a rich source of protein, soybeans help reduce cholesterol levels in the body.

Soybeans also contain good amounts of soluble and insoluble fibre, which aid digestion. The health benefits of soybeans extend far beyond these two. In this blog, we’ll know about the types of soybeans, their nutritional value and unique advantages. So, without further ado, let’s get started.

What is a Soybean?

Soybeans are a type of legume that originated in East Asia. They are widely grown for their edible beans, which are a rich source of protein, making them a staple in vegetarian and vegan diets. They are also high in essential vitamins, minerals, fatty acids and are used for producing a variety of food products such as tofu, soy sauce and soy milk.

Types of Soybean

Several types of soybeans serve different purposes in food and oil production. The most common types include:

• Yellow Soybeans: These are the most common types of soybeans that are widely used for a variety of products, including soy milk, soy sauce, and tofu. They are typically round and have a mild taste.
• Green Soybeans (Edamame): These are harvested before maturity to retain their vibrant color. Often steamed and served as an appetiser, they have a sweeter and flavorful taste as compared to yellow soybeans.
• Black Soybeans: Similar in shape to yellow soybeans, they are a dominant ingredient in Asian cuisine, particularly soups and stews. They have a notably sweet taste and are recognised for their antioxidant properties.
• Brown Soybeans: Less common than yellow and black varieties, brown soybeans have a similar texture to yellow soybeans but offer a slightly nuttier flavor. They are used in certain traditional dishes and for animal feed.

Nutritional Value of Soybean

Soybeans are composed of a combination of protein, fats, carbohydrates, vitamins, minerals and fibre. In 100 grams of boiled soybeans, there are:

• 63%-water
• 18.2 grams- protein
• 8.4 grams- carbohydrates
• 172-calories
• 3 grams- sugar
• 6 grams- fibre
• 9 grams-fat

Uses of Soybean

Soybeans are a highly versatile crop used in numerous industries. As a rich source of plant-based protein, soybeans are used in foods like soy milk, tofu, and tempeh. They are also essential ingredients in condiments and sauces.

Beyond the food industry, soybeans are employed in the production of biodegradable plastics, adhesives, lubricants, crayons, and candles. Their high protein content is also utilised in producing biofuels, such as biodiesel. Additionally, soybeans are used in the cosmetic industry for products like lotions, soaps, and shampoos.

Health Benefits of Soybean

Here are the top benefits of including soybeans in your diet:

Reduces Cholesterol Levels

Including soybeans in your diet can help reduce total and low-density lipoprotein (LDL) cholesterol levels, thus alleviating concerns about high cholesterol. The soluble fibres present in soybeans bind to cholesterol in the digestive system and remove it from the body before it can be absorbed into the bloodstream.

Note: Studies suggest that consuming 25 grams of soy protein every day can result in significant LDL levels.

Maintains Heart Health

Soybeans help maintain good heart health by lowering LDL (bad) cholesterol and increasing HDL (good) cholesterol levels. The isoflavones (plant compounds) present in soybeans also help lower blood pressure and reduce inflammation, further promoting cardiovascular health.

Lowers Breast Cancer Risk

A 2022 study published in In Vivo found that women who included more soy isoflavones in their diet had a lower risk of developing breast cancer. These plant compounds mimic estrogen in the body but are weaker than the natural estrogen, helping to balance hormones. Additionally, its anti-inflammatory properties reduce the risk of breast cancer.

Reduces the Risk of Type 2 Diabetes

Soybeans may help reduce the risk of type 2 diabetes due to their isoflavones and protein content, which can significantly improve glucose tolerance and insulin resistance. Isoflavones decrease blood pressure and blood glucose levels, and proteins enhance lipid profiles that further contribute to better metabolic health.

>>Read More: Sattu Health Benefits: High Protein Diet Food & Drink

Move Towards a Healthier Way of Living

Now that we've reached the end of this blog and you are well-aware of the benefits of soybeans, consider incorporating them into your regular diet. Whether you exercise regularly at the gym, run, or engage in other physical activities, soybeans can be an excellent source of protein, especially for those seeking non-meat options. So, for your next visit to the grocery store, don’t forget to buy soybeans.