Soybeans 101: Nutrition

Facts and Health Effects

 Nutrition

 Vitamins & minerals

 Plant compounds

 Benefits

 Downsides

 Bottom line

Soybeans or soya beans (Glycine max) are a type of legume native to

eastern Asia.

They are an important component of Asian diets and have been consumed
for thousands of years. Today, they are mainly grown in Asia and South
and North America.

In Asia, soybeans are often eaten whole, but heavily processed soy
products are much more common in Western countries.

Various soy products are available, including soy flour, soy protein, tofu,
soy milk, soy sauce, and soybean oil.

Soybeans contain antioxidants and phytonutrients that are linked to various

health benefits. However, concerns have been raised about potential
adverse effects.

This article tells you everything you need to know about soybeans.
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Nutrition facts
Soybeans are mainly composed of protein but also contain good amounts
of carbs and fat.

The nutrition facts for 3.5 ounces (100 grams) of boiled soybeans are
(1Trusted Source):

 Calories: 173
 Water: 63%
 Protein: 16.6 grams
 Carbs: 9.9 grams
 Sugar: 3 grams
 Fiber: 6 grams
 Fat: 9 grams
o Saturated: 1.3 grams
o Monounsaturated: 1.98 grams
o Polyunsaturated: 5.06 grams
o Omega-3: 0.6 grams
o Omega-6: 4.47 g

Protein

Soybeans are among the best sources of plant-based protein.

The protein content of soybeans is 36–56% of the dry weight (2Trusted

Source, 3Trusted Source, 4Trusted Source).
One cup (172 grams) of boiled soybeans boasts around 29 grams of protein
(5Trusted Source).

The nutritional value of soy protein is good, although the quality is not quite
as high as animal protein (6Trusted Source).

The main types of protein in soybeans are glycinin and conglycinin, which
make up approximately 80% of the total protein content. These proteins
may trigger allergic reactions in some people (4Trusted Source, 7Trusted
Source).

Consumption of soy protein has been linked with a modest decrease in

cholesterol levels (8Trusted Source, 9Trusted Source, 10Trusted Source).

Fat

Soybeans are classified as oilseeds and used to make soybean oil.

The fat content is approximately 18% of the dry weight — mainly

polyunsaturated and monounsaturated fatty acids, with small amounts of
saturated fat (11Trusted Source).

The predominant type of fat in soybeans is linoleic acid, accounting for

approximately 50% of the total fat content.

Carbs

Being 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).

This low GI makes soybeans suitable for people with diabetes.

Fiber
Soybeans contain a fair amount of both soluble and insoluble fiber.

The insoluble fibers are mainly alpha-galactosides, which may cause

flatulence and diarrhea in sensitive individuals (13Trusted
Source, 14Trusted Source).

Alpha-galactosides belong to a class of fibers called FODMAPs, which may

exacerbate the symptoms of irritable bowel syndrome (IBS) (15Trusted
Source).

Despite causing unpleasant side effects in some people, soluble fibers in

soybeans are generally considered healthy.

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 (16Trusted Source, 17Trusted Source).

SUMMARY

Soybeans are a very rich source of plant-based protein and fat. What’s
more, their high fiber content is good for your gut health.

Vitamins and minerals

Soybeans are a good source of various vitamins and minerals, including
(1Trusted Source):

 Molybdenum. Soybeans are rich in molybdenum, an essential trace

element primarily found in seeds, grains, and legumes (18Trusted
Source).

 Vitamin K1. The form of vitamin K found in legumes is known as

phylloquinone. It plays an important role in blood clotting (19Trusted
Source).
  Folate. Also known as vitamin B9, folate has various functions in your
body and is considered particularly important during pregnancy
(20Trusted Source).

 Copper. Dietary intake of copper is often low in Western

populations. Deficiency may have adverse effects on heart health
(21Trusted Source).

 Manganese. A trace element found in most foods and drinking water.

Manganese is poorly absorbed from soybeans due to their high phytic
acid content (22Trusted Source).

 Phosphorus. Soybeans are a good source of phosphorus, an

essential mineral abundant in the Western diet.

 Thiamine. Also known as vitamin B1, thiamine plays an important

role in many bodily functions.

SUMMARY

Soybeans are a good source of several vitamins and minerals, including

vitamin K1, folate, copper, manganese, phosphorus, and thiamine.
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Other plant compounds

Soybeans are rich in various bioactive plant compounds, including
(23Trusted Source, 24Trusted Source, 25Trusted Source, 26Trusted
Source):

 Isoflavones. A family of antioxidant polyphenols, isoflavones have a

variety of health effects.
  Phytic acid. Found in all plant seeds, phytic acid (phytate) impairs
the absorption of minerals like zinc and iron. Levels of this acid can
be reduced by boiling, sprouting, or fermenting the beans.

 Saponins. One of the main classes of plant compounds in soybeans,

saponins have been found to reduce cholesterol in animals.

Isoflavones

Soybeans contain higher amounts of isoflavones than other common foods

(27Trusted Source).

Isoflavones are unique phytonutrients that resemble the female sex

hormone estrogen. In fact, they belong to a family of substances called
phytoestrogens (plant estrogens).

The main types of isoflavones in soy are genistein (50%), daidzein (40%),
and glycitein (10%) (23Trusted Source).

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.

People whose bodies can produce equol are expected to benefit much
more from soy consumption than those whose bodies cannot (28Trusted
Source).

The percentage of equol producers is higher in Asian populations and

among vegetarians than in the general Western population (29Trusted
Source, 30Trusted Source).

SUMMARY

Soybeans are a rich source of various bioactive plant compounds, including

isoflavones, saponins, and phytic acid. Isoflavones in particular mimic
estrogen and are responsible for many of soybeans’ health effects.
Health benefits of soybeans
Like most whole foods, soybeans have a number of beneficial health
effects.

May reduce cancer risk

Cancer is one of the leading causes of death in modern society.

Eating soy products is linked to increased breast tissue in women,

hypothetically increasing the risk of breast cancer (31Trusted
Source, 32Trusted Source, 33Trusted Source).

However, most observational studies indicate that consumption of soy

products may reduce breast cancer risk (34Trusted Source, 35Trusted
Source).

Studies also indicate a protective effect against prostate cancer in men

(36Trusted Source, 37Trusted Source, 38Trusted Source).

A number of soybean compounds — including isoflavones and lunasin —

may be responsible for the potential cancer-preventive effects (39Trusted
Source, 40Trusted Source).

Exposure to isoflavones early in life may be particularly protective against

breast cancer later in life (41Trusted Source, 42Trusted Source).

Keep in mind that this evidence is limited to observational studies, which

indicate an association between soy consumption and cancer prevention —
but do not prove causation.

Alleviation of menopause symptoms

Menopause is the period in a woman’s life when menstruation stops.

It is often associated with unpleasant symptoms — such as sweating, hot
flashes, and mood swings — which are brought about by a reduction in
estrogen levels.

Interestingly, Asian women — especially Japanese women — are less likely

to experience menopause symptoms than Western women.

Dietary habits, such as the higher consumption of soy foods in Asia, may
explain this difference.

Studies indicate that isoflavones, a family of phytoestrogens found in

soybeans, may alleviate these symptoms (43Trusted Source, 44Trusted
Source).

Soy products do not affect all women in this way. Soy only seems to be
effective in so-called equol producers — those who possess a type of gut
bacteria able to convert isoflavones into equol.

Equol may be responsible for many of soy’s health benefits.

Daily intake of 135 mg of isoflavones for 1 week — equivalent to 2.4 ounces

(68 grams) of soybeans per day — reduced menopausal symptoms only in
equol producers (45Trusted Source).

While hormonal therapies have traditionally been used as a treatment for

menopausal symptoms, isoflavone supplements are widely used today
(46Trusted Source).

Bone health

Osteoporosis is characterized by reduced bone density and an increased

risk of fractures, especially in older women.

Consumption of soy products may reduce the risk of osteoporosis in women

who have undergone menopause (47Trusted Source, 48Trusted Source).
These beneficial effects seem to be caused by isoflavones (49Trusted
Source, 50Trusted Source, 51Trusted Source, 52Trusted Source).

SUMMARY

Soybeans contain plant compounds that may help prevent breast and
prostate cancer. What’s more, these legumes may relieve menopause
symptoms and cut the risk of osteoporosis in postmenopausal women.

Concerns and adverse effects

Even though soybeans have a number of health benefits, some individuals
need to limit their consumption of soy products — or avoid them altogether.

Suppression of thyroid function

High intake of soy products may suppress thyroid function in some people
and contribute to hypothyroidism — a condition characterized by low
production of thyroid hormones (53Trusted Source).

The thyroid is a large gland that regulates growth and controls the rate at
which your body expends energy.

Animal and human studies indicate that the isoflavones found in soybeans
may suppress the formation of thyroid hormones (54Trusted
Source, 55Trusted Source).

One study in 37 Japanese adults showed that eating 1 ounce (30 grams) of
soybeans every day for 3 months caused symptoms related to suppressed
thyroid function.

The symptoms included discomfort, sleepiness, constipation, and thyroid

enlargement — all of which disappeared after the study ended (56Trusted
Source).
Another study in adults with mild hypothyroidism found that taking 16 mg of
isoflavones every day for 2 months suppressed thyroid function in 10% of
the participants (55Trusted Source).

The amount of isoflavones consumed was rather small — equivalent to

eating 0.3 ounces (8 grams) of soybeans per day (57Trusted Source).

However, most studies in healthy adults have not found any significant links
between soy consumption and changes in thyroid function (58Trusted
Source, 59Trusted Source, 60Trusted Source).

An analysis of 14 studies noted no significant adverse effects of soybean

consumption on thyroid function in healthy adults, whereas infants born with
thyroid hormone deficiency were considered at risk (58Trusted Source).

In short, regular consumption of soy products or isoflavone supplements

may lead to hypothyroidism in sensitive individuals, especially those who
have an underactive thyroid gland.

Flatulence and diarrhea

Like most other beans, soybeans contain insoluble fibers, which may cause
flatulence and diarrhea in sensitive individuals (13Trusted
Source, 14Trusted Source).

Although not unhealthy, these side effects can be unpleasant.

Belonging to a class of fibers called FODMAPs, the fibers raffinose and

stachyose may worsen symptoms of IBS, a common digestive disorder
(15Trusted Source).

If you have IBS, avoiding or limiting the consumption of soybeans may be a

good idea.

Soy allergy
Food allergy is a common condition caused by a harmful immune reaction
to certain components in foods.

Soy allergy is triggered by soy proteins — glycinin and conglycinin — found

in most soy products (7Trusted Source).

Even though soybeans are one of the most common allergenic foods, soy
allergy is relatively uncommon in both children and adults (61Trusted
Source, 62Trusted Source).

SUMMARY

In some people, soy products may suppress thyroid function, cause

flatulence and diarrhea, and lead to allergic reactions.

The bottom line

Soybeans are high in protein and a decent source of both carbs and fat.

They are a rich source of various vitamins, minerals, and beneficial plant
compounds, such as isoflavones.

For this reason, regular soybean intake may alleviate the symptoms of
menopause and reduce your risk of prostate and breast cancer.

However, they can cause digestive problems and suppress thyroid function
in predisposed individuals.

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