Soybean: A Protein Powerhouse with Comprehensive Health Benefits and Preparation Guide

For individuals who prefer vegetarian food, soybean is considered an excellent source of protein. It contains essential nutrients like fiber, calcium, iron, and magnesium alongside protein. This helps in strengthening muscles and bones, as well as boosting the body's immunity.

According to one study, soybean helps in reducing cholesterol levels. Furthermore, it is reported to be helpful in alleviating the problem of sudden intense hot flashes experienced by women during menopause.

Some studies have also indicated a potential reduction in the risk of breast cancer. It is also mentioned that it helps in keeping bones strong and maintaining balanced blood pressure. 

However, its effect can vary from person to person. But, when consumed in balanced amounts, soybean is generally considered beneficial for health.

Nutrients Found in Soybean

According to the USDA, about 50 grams of protein are found in 100 grams of soybean. This is considered extremely useful for muscle development and recovery. Minerals such as calcium, iron, and magnesium are also found in sufficient quantities in it.

How is Soybean Processed?

1. After extracting oil from soybean, the remaining part is processed to make soya chunks.

2. After removing the oil, the remaining 'de-fatted soy flour' is mixed with water to form a thick slurry.

3. The slurry is cooked at high temperature and pressure in an 'extruder cooking machine'.

4. The cooked paste is cut into small pieces.

5. Due to the high pressure, it acquires a sponge-like texture.

6. Then it is dried in a dryer, quality tested, packaged, and sent to the market.

Major Benefits of Soybean

1. Containing about 52 percent protein, it aids in muscle growth and repair.

2. Being high in fiber and low in fat, it assists in weight management.

3. It benefits heart health by reducing bad cholesterol.

4. Bones and teeth become strong due to calcium and phosphorus.

5. Iron improves hemoglobin levels.

6. It helps in strengthening the digestive system.

7. It assists in controlling blood sugar.

8. Due to a substance called 'isoflavone', it helps reduce 'hot flashes' experienced during menopause.

9. Phosphorus helps in enhancing brain function and memory.

How to Incorporate Soybean into the Diet?

1. As a vegetable

2. In Pulao or Fried Rice

3. In soup

4. Boiled and mixed in salad

5. Lightly sautéed with vegetables

Potential Side Effects of Excessive Consumption

Excessive consumption can lead to gas, bloating, and diarrhea. Some individuals may experience soybean allergies, causing skin itching, rashes, or difficulty breathing. Due to the phytoestrogens found in soy, hormone imbalance may occur in people with thyroid problems.

How Much Soybean is Safe to Eat Per Day?

According to experts, a generally healthy person can consume 25 to 30 grams of soybean per day. After cooking, this amount is equivalent to about half to one bowl.

Can People with Diabetes Eat It?

Since soybean has a low glycemic index, it raises blood sugar slowly. Therefore, it is considered a good option for people with diabetes.

Can Children Eat Soybean?

Soybean can be given to children in limited quantities. It helps in their growth, muscle development, and strengthening bones. However, experts advise consulting a doctor if there are any underlying health issues.

Who Should Avoid Eating Soybean?

• Individuals allergic to soybean
• Individuals with thyroid problems
• Individuals with hormone-related issues

Things to Consider When Buying Soybean from the Market

• Check the manufacturing date and expiry date.
• Ensure the packet is properly sealed.
• Do not buy soybean that has an unnatural smell.
• Choose products only from reliable and known companies.
• It is advisable to check the ingredient list to ensure there are no unnecessary chemicals or additives.
• If produced in Nepal, mandatorily check the license number from the Department of Food Technology and Quality Control, and if imported from India, check the FSSAI number.