If you are looking for a nutrient-dense ingredient to add to your diet, look no further than 1/4 cup of dried soybeans. With 160 calories per serving, soybeans are a great source of both macro and micronutrients.

For macronutrients, soybeans offer 11 grams of protein, 8 grams of fiber, and only 1 gram of fat per serving. Additionally, they are a good source of complex carbohydrates, which provide sustained energy throughout the day. As for micronutrients, soybeans are rich in iron, calcium, and magnesium - all crucial minerals for maintaining overall health.

In this article, we will explore the health benefits and potential drawbacks of dried soybeans, as well as some easy ways to incorporate them into your meals.

Calories in 1/4 Cup Soybean, Dry

One serving of dried soybeans, which is equivalent to 1/4 cup, contains approximately 160 calories. Of those, 27% come from protein, 60% from complex carbohydrates, and only 7% from fat. This makes soybeans a low-calorie, nutrient-dense food that can help keep you feeling full and satisfied without adding too many calories to your daily intake.

Macronutrients in Soybean, Dry

As previously mentioned, dried soybeans are a good source of several macronutrients, including protein, fiber, and complex carbohydrates. Specifically, one serving contains 11 grams of protein, 8 grams of fiber, and 22 grams of carbohydrates, with only 1 gram of fat. This makes soybeans an excellent choice for vegetarians and vegans who are looking for plant-based sources of protein, as well as anyone who needs to increase their overall fiber intake. It's worth noting that soybeans are also a good source of several essential amino acids, which are the building blocks of protein that the body cannot produce on its own.

Micronutrients in Soybean, Dry

In addition to their macronutrient profile, soybeans are also rich in several micronutrients that are important for overall health. For example, one serving of dried soybeans contains approximately 4 milligrams of iron, which is about 22% of the daily recommended intake for adult women. Soybeans are also a good source of calcium and magnesium, with one serving containing approximately 20% and 25% of the daily recommended intake, respectively. This makes soybeans a valuable addition to any diet, particularly for those who may be at risk for nutrient deficiencies or who are looking for ways to boost their overall nutrient intake.

Health Benefits of Soybean, Dry

Soybeans have been linked to several health benefits, including a reduced risk of heart disease, improved bone health, and a lower risk of some cancers. One study found that consuming soybeans and other soy products could help lower LDL (bad) cholesterol levels, potentially reducing the risk of heart disease and stroke. Another study suggested that consuming soybeans regularly could improve bone density in postmenopausal women. However, it's worth noting that more research is needed to fully understand the impact of soybeans on health, and that soybeans should not be relied upon as a sole means of preventing or treating any condition.

Side Effects of Soybean, Dry

While soybeans are generally safe for most people to consume, there are a few potential side effects to be aware of. For example, some people may have an allergic reaction to soybeans, which could cause symptoms like itching, hives, or difficulty breathing. Additionally, soybeans contain goitrogens, which can interfere with thyroid function in some people. However, this only tends to be a concern for those who consume large amounts of soybeans or who have an underlying thyroid condition. Overall, soybeans are considered safe and nutritious for most people to consume as part of a balanced diet.

How to Add Soybean, Dry to Your Diet

If you're not sure how to use dried soybeans in your cooking, fear not - there are plenty of ways to incorporate them into your meals. For example, you can add cooked soybeans to soups, stews, and curries for a plant-based source of protein and fiber. Alternatively, you can use pureed soybeans to make dips and spreads, like hummus or babaganoush. You can also use dried soybeans to make your own soy milk or tofu, although this does require a bit more time and effort. The possibilities are endless when it comes to cooking with soybeans, so don't be afraid to get creative!

Soybean, Dry vs. Soybean, Cooked

While dried soybeans and cooked soybeans are quite similar in terms of calories and macronutrient content, there are a few differences to be aware of. Specifically, cooked soybeans tend to be slightly higher in protein and lower in complex carbohydrates, as some of the carbohydrates are converted to simpler sugars during the cooking process. Additionally, cooked soybeans tend to be more digestible than dried soybeans, as the cooking process helps to break down some of the tougher fibers and make the nutrients more accessible to the body. Overall, both types of soybeans are healthy choices, so it's up to personal preference and cooking style as to which one is best for you.

Soybean, Dry vs. Other Legumes

When it comes to plant-based sources of protein and fiber, soybeans are just one of many options. Other legumes, such as lentils, chickpeas, and black beans, also offer similar nutritional profiles and health benefits. However, soybeans stand out for their high protein content, as well as their unique profile of essential amino acids. Additionally, soybeans are one of the few plant-based sources of iron that are highly bioavailable, meaning the body can absorb and utilize the nutrient more easily. Overall, there is no one 'best' legume - it's always a good idea to incorporate a variety of different plant-based proteins into your diet to ensure you're getting a range of nutrients and health benefits.

How to Store Soybean, Dry

If you have a large bag of dried soybeans and are wondering how to store them, the good news is that they keep quite well over the long term. Simply store your dried soybeans in an airtight container in a cool, dry place - like a pantry or cupboard. They should last for several months without spoiling, although they may take longer to cook the older they get. It's worth noting that cooked soybeans should be stored in the refrigerator in an airtight container for up to four days, or in the freezer for up to six months.

Recipes with Soybean, Dry

Looking for some inspiration on how to cook with dried soybeans? Here are a few recipe ideas to get you started: 1. Soybean Salad: Toss cooked soybeans with chopped veggies, a drizzle of olive oil, and some crumbled feta cheese for a protein-packed salad. 2. Soybean Curry: Simmer cooked soybeans in a rich coconut milk and tomato sauce for a hearty vegetarian curry. 3. Soybean Hummus: Blend cooked soybeans with tahini, garlic, lemon juice, and herbs for a flavorful twist on classic hummus.