Soybeans are a great source of protein and energy. A serving of 100 grams of mature, boiled and salt-free soybeans contains about 173 calories. Soybeans have important nutrients that are beneficial for overall health, and there are many ways to incorporate them into your diet.
Additionally, 100 grams of soybeans contain 16.64 grams of carbohydrates, 9.13 grams of fats and 16.64 grams of protein, making them a great food source for those who want to build muscle or maintain a healthy weight.
In this article, we'll explore the nutritional benefits of soybeans, how to prepare them and their various culinary uses.
Calories
As mentioned earlier, 100 grams of mature soybeans contain about 173 calories. This makes soybeans a great dietary option for those looking to maintain a healthy weight or lose weight. Served alongside a variety of other vegetables and grains, soybeans make for a healthy and filling meal option. Of course, it's important to remember that portion size is key when it comes to any food. Therefore, it's important to ensure that your serving size stays within your daily calorie intake goals. Overall, soybeans are a great source of energy and calories that can be incorporated into a healthy and balanced meal plan.
Macronutrients
As previously mentioned, soybeans contain a good amount of macronutrients. The 100-gram serving contains 16.64 grams of carbohydrates, 9.13 grams of fat and 16.64 grams of protein. This makes soybeans a great food option for those looking for a low-carb or high-protein diet. Soybeans are also a great source of fiber, which can help regulate the digestive system and prevent constipation. In addition, the high protein content in soybeans can help build and maintain muscle mass. Overall, soybeans are a great source of macronutrients that can be incorporated into a variety of diets.
Micronutrients
In addition to macronutrients, soybeans also contain an abundance of micronutrients, including vitamins and minerals. For example, soybeans are a great source of iron, which is important for the production of red blood cells in the body. Soybeans also contain calcium, which is important for strong bones and teeth. Additionally, soybeans are a great source of vitamin K, which is essential for blood clotting and wound healing. Overall, soybeans contain a wide range of micronutrients that are essential for overall health and well-being.
Fiber Content
Soybeans are also a great source of fiber, which is important for maintaining a healthy digestive system. A single serving of 100 grams of soybeans contains about 6 grams of fiber, which is about 24% of the daily recommended intake of fiber for adults. Fiber can help prevent constipation, lower cholesterol levels and regulate blood sugar levels. Incorporating soybeans into your diet can provide a good amount of fiber to support overall health. Overall, soybeans are a great source of fiber that can be incorporated into a variety of meals for added nutritional benefits.
Health Benefits
In addition to the above-mentioned nutrients and benefits, soybeans have additional health benefits. Soybeans are particularly beneficial for heart health. They contain compounds that can help lower cholesterol levels and reduce the risk of heart disease. They also contain antioxidants, which can reduce oxidative stress on cells and prevent chronic diseases. Overall, the consumption of soybeans has many health benefits that make them a great addition to any healthy eating plan.
Serving Suggestions
Soybeans can be incorporated into a variety of dishes to add nutritional value and flavor. Here are a few serving suggestions: - Toss boiled soybeans into a salad, along with other vegetables and a vinaigrette dressing.
- Mash cooked soybeans into a dip or spread, like hummus.
- Add cooked soybeans to soups, stews, or chili for added protein and fiber.
- Roast soybeans in the oven with your favorite seasonings for a crunchy and filling snack. Overall, there are many ways to incorporate soybeans into your diet for added nutritional benefits and flavor.
Precautions
While soybeans are generally considered safe for most people, there are a few things to keep in mind when consuming them. Firstly, soybeans and soy products are not recommended for people with a soy allergy. Additionally, soybeans contain compounds that can interfere with nutrient absorption in the body. This means that people who rely heavily on soybeans as a protein source may need to ensure they're getting enough of other essential nutrients. It's always a good idea to speak with a doctor or nutritionist before making any significant dietary changes.
Cooking Safety
When preparing soybeans, it's important to follow safe cooking practices to avoid any foodborne illnesses. Firstly, ensure that you're using mature soybeans that have been properly cleaned and washed. Boil the soybeans for at least ten minutes to ensure that they're fully cooked. Lastly, make sure that any utensils or surfaces that come into contact with the soybeans are properly washed and sanitized. Overall, following safe cooking practices can help prevent any unwanted illnesses when consuming soybeans.
As previously mentioned, soybeans can cause an allergic reaction in some people. The symptoms of a soy allergy can range from a mild skin rash to more severe respiratory or digestive problems. If you suspect that you have an allergy to soybeans, it's important to speak with a doctor or allergy specialist for proper testing and diagnosis. Additionally, ensure that you read food labels to check for soy products if you have a known allergy. Overall, it's important to be aware of any allergies you may have and take the necessary precautions when consuming soybeans.
Storage Tips
To ensure that soybeans stay fresh for as long as possible, it's important to store them properly. Store dried soybeans in an airtight container in a cool, dry place. Once cooked, store leftover soybeans in an airtight container in the refrigerator for up to four days or in the freezer for up to six months. Overall, proper storage techniques can help keep soybeans fresh for longer and prevent food waste.
5 FAQ About 100 G Soybeans (Mature, Without Salt, Cooked, Boiled)
1. What are the nutritional values of 100g soybeans?
100g soybeans contain around 17g of protein, 9g of total fat, 173 calories, and 15g of carbohydrates. They are also a great source of fiber and iron.
2. Can soybeans help in weight management?
Yes, soybeans are low in calories and high in protein and fiber, which may help in weight management. They can make you feel full for longer and reduce your overall calorie intake.
3. Are soybeans good for heart health?
Yes, soybeans contain heart-healthy fats and may help lower cholesterol levels. They are also a good source of potassium, which plays a role in maintaining blood pressure levels.
4. How can soybeans be incorporated in a diet?
Soybeans can be used in a variety of dishes, including soups, salads, stir-fries, and stews. They can also be roasted and eaten as a snack or included in a vegetarian burger.
5. Are there any allergies associated with soybeans?
Yes, soybeans are one of the eight major food allergens. Individuals with soy allergy may experience symptoms such as hives, swelling, and difficulty breathing. It is important to read food labels carefully and avoid consuming soy products if allergic.