02/06/2024
SOYA BEANS
Soya bean (Glycine max) is highly underated or under-valued especially in Nigeria either because some people are not aware of its nutritional richness or because they unknownly commonlise it. But many are very much aware of its nutritional benefits and these people who are aware that soya bean is a very good source of plant-based protein with many other nutritional benefits don’t joke with it or with any soy product.
For awareness, i am outlining the nutritional, health and other benefits of soya bean or soy products in this write-up.
Nutritional Benefits of Soya bean
According to healthline.com, 100grams of soya bean has the following nutritional facts:
1. Calories: 172
2. Water: 63%
3. Protein: 18.2 grams
4. Carbs: 8.4 grams
5. Sugar: 3 grams
6. Fiber: 6 grams
7. Fat: 9 grams
i. Saturated: 1.3 grams
ii. Monounsaturated: 1.98 grams
iii. Polyunsaturated: 5.06 grams
The protein content of soya bean is as high as 36-56% of the dry weight & this makes it one of the good sources of plant protein to the consumers. Also, the nutritional value of soya bean protein is very good and the consumption of soya protein has been linked to a modest decrease in cholesterol levels. This means that consumption of soya bean is very good for those seeking to reduce their cholesterol levels.
The Fat content of soya bean is mainly polyunsaturated, followed by monounsaturated with low value of saturated fatty acids. The main essential fatty acid (linoleic acid) is much in abundance in soya bean that it makes about 50% of the fats in soya bean.
The carbs in soya bean is low, these low carbs are even of a low glycemic index (A measure of how food affects the rise in blood sugar after a meal) and this alone makes soya bean commendable for people with diabetes.
The Vitamins and Minerals in Soya bean are:
Molybdenum, Vitamin K1 (Play a role in blood clotting), Folate also known as vitamin B9 (folate is particularly important during pregnancy), Copper( people often have very low intake of copper, a mineral whose deficiency adversly affects the heart), Manganese, Phosphorus ( necessary for bone health) and Thiamine also known as vitamin B1 which plays an important role in human health.
Soya Bean also has other plant compounds in it that are very good to human health like Isoflavones (an antioxidant). Phytic acid (which impairs the absorption of mainly zinc & iron) but this phytic acid in soya bean just like in other legumes are highly reduced through boiling, sprouting and fermentation. Soya bean also has Saponins (also found to reduce cholesterol level in animals including human).
Health Benefits of Soya Bean
1. May reduce Cancer in human: Although some findings says otherwise, consumption of soya bean or soy products reduces the risk of breast cancer in women. Also, studies have found out that soya bean or soy products have a protective effect against prostate cancer in men. Many of these compounds in soya bean like isoflavones and lunasin are traceable for the potential cancer-preventive effects. It is very important to note that early exposure to these compounds through soya bean or soy products consumption is only preventive to cancer risks but never a cure.
2. Alleviation of Menopause Symptoms: menopause is a stage in women when mentstration stops and it comes with many symptoms like sweating, hot flashes and mood swings which are as a result of reduction in oestrogen levels. According to studies, these symptoms are alleviated by the isoflavones, a family of phytoestrogen found in soya bean.
3. Bone Health: Bone disease known as osteoporosis (a state characterised with reduced bone density and increased risks of fracture especially in older people) may be reduced in human by the consumption of soy products.
Soy Allergy is a major concern and hinderance for those who are allergic to soya bean or soy products.
In conclusion: Soya bean is a very rich source of plant protein for human and the early and steady consumption of soya bean or soy products should be a culture especially for those who are not allergic to it. The nutritional, health and other benefits of soya bean outline above and others not found yet, places soya bean or its product as a thing of daily consumption especially for children, adults and the aged.
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