High protein diet – healthful Soybean
Soy contains 26 percent protein. It has the highest protein content amongst plant products.Soy is often used to replace the animal proteins in an individual's diet as pulse protein does not contain some of essential amino acids available in animal protein.
Soybean is the only vegetable food that contains all eight essential amino acids.
Soybean is the richest plant source of protein. Soy protein is also of the highest quality amongst all legumes.
This means that the quality of soy protein is equal to meat and milk proteins.
Like protein, soybeans are high in fat too.
The presence of omega–3 fats makes it special as soybeans are one of the very few plant sources of this essential fatty acid.
Omega-3 fatty acids form an essential nutrient which help reduce the risk of both heart disease and cancer.
A serving of soybeans provides approximately eight grams of dietary fiber. However, some soy foods are processed in ways that decrease the fiber content significantly. Tofu and soy milk contain very little fiber, while soy foods that utilize the whole bean such as tempeh, soy flour and textured soy protein are high in fiber.
Soy is rich in iron too. Iron could be better absorbed from fermented soy foods like tempeh and miso.
Soy foods are a good source of calcium in comparison to the commonly used legumes. Processing affects the calcium content of soy foods considerably.
Like other whole grains, soy foods are rich in B-vitamins, particularly niacin, pyridoxine and folacin.
There are various anti-nutritional factors in soybean also as in other pulses. But they get destroyed due to heat while cooking.
Soybean in comparison to other legumes is far superior in terms of health benefits.
• Low in fat with no cholesterol
• Contains essential heart friendly omega-3 fats
• An excellent source of fiber
• complete protein with all essential amino acids
• Provides important minerals such as calcium, magnesium, iron and selenium and vitamin B12
• Rich in pro-biotics in the form of fermented soy products,
• Contains isoflavones which helps in reducing risk of various cancers, heart disease and osteoporosis
• Whole soy foods such as tofu and tempeh form a nutrient rich alternative to meat
The recommended servings of soy is 1-2 servings per day.