White Soybean: Health Benefits And Nutritional Values



Published on: 29-Oct-2022


10 min read


Updated on : 02-Nov-2023




Shubhi Sidnis


White Soybean: Health Benefits And Nutritional Values

White Soybean: Health Benefits And Nutritional Values

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White soybean belongs to the legume family and is native to Eastern Asia. It is an excellent plant-based protein source and a significant source of iron, calcium, and soya protein.

Most people consume soybean by-products like soya chunks, soymilk and tofu.

Soybeans are highly beneficial for health and have the qualities of antioxidants and phytonutrients, which help in better health. In addition, white soybeans are loaded with fiber, vitamins, and minerals.

Table Of Contents

1. Nutrition Facts About White Soybeans Per 30gm

2. Health Benefits Of White Soybeans

3. Soybean For Weight Loss

4. In Which Diseases Is Soybean Consumption Restricted?

5. Soybean Recipes

6. Dietitian’s Recommendation

7. The Final Say

8. FAQ

Nutritional Value

Soybean is extremely good for health, and 30gm of soybean contains nutritional values which, if appropriately taken, can be great for your health.

  • Calories- 125 kcal
  • Fat- 5.98 gm
  • Protein- 10.95 gm
  • Carbohydrates- 9.05 gm
  • Fibre- 2.8 gm
  • Potassium- 539 gm
  • Calcium- 83 mg
  • Iron- 4.71 mg

Health Benefits Of White Soybean

Soybeans and soy food prevent the risk of health problems, including coronary heart disease, stroke, and cardiovascular disease, and improve bone health. In addition, you can incorporate soybean into your diet in forms like soya badi, soya granules, or soya chunks to increase stamina naturally and other physical benefits.

1. It May Ease Menopausal Symptoms  

Menopausal symptoms include sweating, mood swings, and hot flashes, which may reduce estrogen levels. Try incorporating soy-based products into your diet to meet your nutritional needs during menopause. Asian women are less likely to suffer from menopausal symptoms as they consume a good amount of soy products in their daily routine.

The presence of isoflavones is responsible for alleviating menopausal symptoms.

2. Curbs The Risk Of Cancer 

Consumption of soybeans increases breast tissue in women, which helps reduce the risk of breast cancer. They also reduce the risk of certain cancers like prostate and gastric cancer and are called anti-cancerous food.

The presence of lunasine and isoflavone has cancer-preventing properties.

3. Keeps The Bones Strong

Menopause can decrease bone density; however, soybeans consumption may increase bone density, especially in women with menopause.

4. Curb The Chance Of Sleep Disorder

Some healthcare professionals say that consuming soybeans can help curb the possibility of insomnia and other sleep issues.

The magnesium content in soybeans helps to increase sleep quality if you consume it regularly.

5. Manage Diabetes

Soybeans help to increase insulin sensitivity and lower the blood sugar levels in the body. In addition, because it is very low in carbohydrates, it is an excellent option for diabetic people.

The presence of isoflavone boosts glucose control and lowers the resistance to insulin in the body.

6. Excellent For Pregnant Ladies

Soybean is rich in vitamin B, and folic acid prevents defects in infants and ensures a healthy baby. But it should be consumed within the limit and in a moderate amount.

Soybean For Weight Loss

Soybeans are low-calorie food; adding them to your diet can make losing weight easier. Underwritten are the qualities of soybean that will help you in your weight loss journey.

1. They Are High In Protein 

Soybeans can be consumed with salads and curry. They provide a good amount of high-quality protein and help in weight loss.

2. Has Less Sugar Content

Soybean is low in sugar and is considered the best option for people trying to lose weight. Also, those who are diabetic can include soy products in their diet.

3. Rich In Fibre

Soybean is loaded with fibre and keeps the stomach full for longer; therefore, you eat fewer calories throughout the day. Also, it helps to lower the blood sugar level in diabetic patients.

In Which Diseases Is Soybean Consumption Restricted?

1. Hypothyroidism

Soybean slows down the iodine levels in the body, especially for those suffering from hypothyroidism, which can elevate the condition. Hence, doctors and dietitians advise not to consume soybeans and their products to maintain healthy levels of iodine.

2. Kidney Stones And Kidney Failure

Soybeans contain oxalates which can increase the risk of kidney stones, as they are the foremost vital factor for making kidney stones. Hence, dietitians suggest avoiding soybean and their products if anyone has a history of kidney stones.

Patients with kidney issues should avoid consuming soybeans as it contains compounds called phytoestrogen, and consuming soybeans may increase it in the blood, which can cause kidney failure.

Soybean Recipes

Toneop encourages you to try the underwritten recipes for a change of taste and to find out how delicious healthy diet foods can be.

1. Soybean Curry

An authentic and protein-rich soy curry helps you lose weight and is easy to prepare.


  • Soaked Soybeans- 30gm
  • Cumin seeds- ½ tsp
  • Oil- 1 tbsp
  • Chopped garlic- 4-5 cloves
  • Garam masala- 1 tsp
  • Turmeric powder- ½ tsp
  • Coriander leaves- 3 tbsp
  • Salt to taste

Preparation Method

1. Pressure cook the soaked soybeans for 3-4 whistles and drain half the water and keep the rest water aside.

2. In a deep pan, add oil, cumin seeds, and chopped garlic and sauté for some time.

3. Now add the dry masala and cook them well.

4. Add the cooked soybeans, mix well, and let it boil until the curry gets adequately cooked and becomes thick.

5. Garnish it with coriander leaves and serve it with rice or roti.

2. Dry Soybean Curry

A coconut-flavoured dry soybean curry with a delicious taste will not only give you taste but is also beneficial for your health.


For Curry

  • Dried soybean- 30gm
  • Turmeric powder- ⅛ tsp
  • Salt for taste
  • Onion- 1 chopped 
  • Coconut oil- 1 tsp

Coarsely Ground Mixture

  • Cumin seeds- 1 tsp
  • Red chilli powder- 1 tsp
  • Coconut grated- ⅕ tbsp
  • Black pepper- 1 tsp
  • Coriander seed- 1 tsp
  • Garlic chopped- 3-4
  • Water- ½ cup

For Tempering

  • Curry leaves- 5 to 6
  • Oil- 1 tbsp
  • Mustard seeds- ½ tsp

Preparation Method

1. Soak the soybean overnight and pressure cook them with salt till 3-4 whistles.

2. Now, make the coarse mixture.

3. Take a pan, and add oil, mustard seeds, and curry leaves

4. Then add the chopped onion and let it cook until translucent.

5. Now, add cooked soybeans. 

6. Add the turmeric, coarsely grounded paste, and water and mix well.

7. Cook for 6-7 minutes. When the oil starts coming to the top, this shows that the masala is cooked properly.

8. Serve with rice or roti. 

Dietitian’s Recommendation

Consumption of soybeans or any soy products is excellent for women having menopausal symptoms. However, these symptoms take a toll on female health, so being a dietitian, I recommend consuming at least 1-2 tbsp of any products or 100ml of soymilk to overcome such symptoms.

You can simply mix soy flour with wheat flour to make roti, or you can drink soymilk tea or coffee (100ml) once a day. 

Dt. Akshata Gandevikar

The Final Say

Soybean is a significant source of protein and antioxidants, which helps to provide many health benefits for good health. Soybeans are commonly consumed in Asian countries as soymilk, soy sauce, tofu, tempeh, etc. So it is advisable to consume soy products often to get the best nutrients.


1. From where did soybean originate?

Soybean originated in China; however, some believe soy is the origin of the US.

2. Can soybean make you fat?

Soybean has very low carbs & high protein, which helps to gain and lose weight if consumed in the required quantities suggested by dietitians.

3. Do soybeans trigger acne in some people?

Yes, it affects some people as they are reactive to it, and soy products can sometimes trigger acne.

4. Can soybean sprouts be eaten raw like other sprouts?

You can occasionally consume soybean sprouts in raw form; it is better to cook them properly before consumption to digest them easily. 

5. Can soy products cause diarrhoea?

Many people have an allergy to eating soy products, which causes diarrhoea and vomiting; also, many people can show allergic symptoms like swelling and itchiness.

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