Some people possess a special type of gut bacteria that can convert daidzein to equol, a substance considered responsible for many of the beneficial health effects of soybeans. The main types of isoflavones in soy are genistein (50%), daidzein (40%), and glycitein (10%) ( 23). In fact, they belong to a family of substances called phytoestrogens (plant estrogens). Isoflavones are unique phytonutrients that resemble the female sex hormone estrogen. Soybeans contain higher amounts of isoflavones than other common foods ( 27). One of the main classes of plant compounds in soybeans, saponins have been found to reduce cholesterol in animals. Levels of this acid can be reduced by boiling, sprouting, or fermenting the beans. Found in all plant seeds, phytic acid (phytate) impairs the absorption of minerals like zinc and iron. A family of antioxidant polyphenols, isoflavones have a variety of health effects. Soybeans are rich in various bioactive plant compounds, including ( 23, 24, 25, 26): Soybeans are a good source of several vitamins and minerals, including vitamin K1, folate, copper, manganese, phosphorus, and thiamine. Also known as vitamin B1, thiamine plays an important role in many bodily functions. Soybeans are a good source of phosphorus, an essential mineral abundant in the Western diet.

Manganese is poorly absorbed from soybeans due to their high phytic acid content ( 22). A trace element found in most foods and drinking water. Deficiency may have adverse effects on heart health ( 21). Dietary intake of copper is often low in Western populations. Also known as vitamin B9, folate has various functions in your body and is considered particularly important during pregnancy ( 20). It plays an important role in blood clotting ( 19). The form of vitamin K found in legumes is known as phylloquinone. Soybeans are rich in molybdenum, an essential trace element primarily found in seeds, grains, and legumes ( 18). Soybeans are a good source of various vitamins and minerals, including ( 1): What’s more, their high fiber content is good for your gut health. Soybeans are a very rich source of plant-based protein and fat. 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 ( 16, 17). The insoluble fibers are mainly alpha-galactosides, which may cause flatulence and diarrhea in sensitive individuals ( 13, 14).Īlpha-galactosides belong to a class of fibers called FODMAPs, which may exacerbate the symptoms of irritable bowel syndrome (IBS) ( 15).ĭespite causing unpleasant side effects in some people, soluble fibers in soybeans are generally considered healthy. Soybeans contain a fair amount of both soluble and insoluble fiber. This low GI makes soybeans suitable for people with diabetes. Carbsīeing 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 ( 12).

The predominant type of fat in soybeans is linoleic acid, accounting for approximately 50% of the total fat content. The fat content is approximately 18% of the dry weight - mainly polyunsaturated and monounsaturated fatty acids, with small amounts of saturated fat ( 11). Soybeans are classified as oilseeds and used to make soybean oil.

These proteins may trigger allergic reactions in some people ( 4, 7).Ĭonsumption of soy protein has been linked with a modest decrease in cholesterol levels ( 8, 9, 10). The main types of protein in soybeans are glycinin and conglycinin, which make up approximately 80% of the total protein content. The nutritional value of soy protein is very good, although the quality is not quite as high as some animal proteins ( 5, 6). One cup (172 grams) of boiled soybeans boasts around 31 grams of protein ( 1). The protein content of soybeans is 36–56% of the dry weight ( 2, 3, 4). Soybeans are among the best sources of plant-based protein. The nutrition facts for 3.5 ounces (100 grams) of boiled soybeans are ( 1): Soybeans are mainly composed of protein but also contain good amounts of carbs and fat.

Tofu nutrition facts