Are you looking for a high-protein and nutrient-dense food to add to your diet? Look no further than 1 cup of soybeans (mature seeds, with salt, cooked, boiled), which contains just 298 calories. Not only are soybeans a good source of protein, but they also provide a variety of vitamins, minerals, and health benefits.
In just one cup of cooked soybeans, you'll find 29 grams of protein, 17 grams of carbohydrates, 15 grams of fiber, and only 2 grams of fat. It's also a good source of calcium, iron, magnesium, phosphorus, potassium, and zinc.
In this article, we'll explore the many benefits of incorporating soybeans into your diet, as well as some delicious ways to prepare and enjoy them.
Calories and Macronutrients
One cup of soybeans (mature seeds, with salt, cooked, boiled) contains 298 calories, 29 grams of protein, 17 grams of carbohydrates, and 2 grams of fat. Soybeans are an excellent source of plant-based protein, making them a great choice for vegetarians and vegans. They also provide complex carbohydrates and healthy fats, making them a well-rounded addition to any diet.
Vitamins and Minerals
In addition to being a great source of protein, soybeans are also packed with essential vitamins and minerals. One cup of cooked soybeans contains 175% of the daily recommended intake of calcium, 121% of iron, 98% of magnesium, 194% of phosphorus, 475% of potassium, and 53% of zinc. These nutrients are important for a variety of bodily functions, including bone health, cardiovascular health, and immune system function.
Health Benefits
In addition to being a complete protein source, soybeans have been linked to several health benefits. Research has shown that soybeans may help lower cholesterol levels, reduce the risk of heart disease and certain cancers, and improve bone density in postmenopausal women. Incorporating soybeans into your diet can also help with weight management, as they are low in calories and high in fiber.
Protein Source
Soybeans are a complete protein source, meaning they contain all the essential amino acids that our bodies need to function properly. This makes them an excellent choice for vegetarians and vegans, as well as anyone looking to increase their protein intake without consuming animal products. In fact, soybean protein is often used as a meat substitute in vegetarian and vegan dishes.
Plant-Based Diet
In recent years, there has been a growing interest in plant-based diets for health and environmental reasons. Soybeans are a great addition to a plant-based diet, as they provide protein, fiber, and a variety of essential vitamins and minerals. Incorporating soybeans into your diet can also reduce your carbon footprint and help support sustainable food production.
Fiber Content
One cup of cooked soybeans contains a whopping 15 grams of fiber, more than half of the recommended daily intake. Fiber is important for digestive health and can help regulate blood sugar levels, lower cholesterol, and promote feelings of fullness. Incorporating soybeans into your diet is an easy way to increase your fiber intake and support overall health.
Weight Management
Soybeans are a low-calorie, high-protein food that can help with weight management. They are also high in fiber, which can promote feelings of fullness and reduce overall calorie intake. Incorporating soybeans into your diet is an easy way to support weight loss and maintain a healthy weight.
Healthy Snack Alternative
Looking for a healthy snack that will keep you full and satisfied? Roasted soybeans make a great snack alternative to traditional high-calorie, high-fat snacks like chips and candy. They are also a convenient on-the-go snack that can be easily packed in a lunchbox or taken on a hike.
Preparation Methods
Soybeans can be prepared in a variety of ways, from boiling and steaming to roasting and frying. Some popular soybean dishes include soybean burgers, tofu stir-fries, and edamame (young soybeans) as a snack or appetizer. Experiment with different preparation methods to find your favorite way to enjoy soybeans.
Cultural Significance
Soybeans have long been a staple food in many cultures around the world. In Asian cuisines, soybeans are used to make a variety of traditional dishes, including tofu, tempeh, and miso soup. By incorporating soybeans into your diet, you can not only enjoy their many health benefits but also connect with cultural traditions and cuisines.
Incorporating soybeans into your diet is an easy way to increase your protein and fiber intake while also reaping their many health benefits.
FAQs About Cooked Soybeans
What are cooked soybeans?
Cooked soybeans are mature soybean seeds that have been boiled with salt until soft and tender.
What are the nutritional benefits of cooked soybeans?
Cooked soybeans are a great source of protein, fiber, and vitamins and minerals such as folate, calcium, iron, and magnesium. They are also low in saturated fat and cholesterol.
How many calories are in one cup of cooked soybeans?
One cup of cooked soybeans contains approximately 298 calories.
How should I incorporate cooked soybeans into my diet?
Cooked soybeans can be enjoyed as a snack on their own or mixed with other ingredients in a salad or stir-fry. They can also be mashed and used as a vegan meat substitute or blended into a smoothie for added protein.
Are cooked soybeans safe for everyone to eat?
Cooked soybeans are generally safe for most people to consume. However, individuals with soy allergies or thyroid conditions should limit or avoid consuming soy products. As with any food, it's important to consume soybeans in moderation as part of a balanced diet.