7 Health Benefits of White Soybeans: The Underrated High-Protein, Low-Cost Superfood No One Talks About!

Soybeans are one of the most versatile and protein-rich foods in the world. They come in different varieties, including black, yellow, and green. But today, we’re focusing on a lesser-known yet equally powerful type—white soybeans. White soybean benefits go beyond just being a high-protein food; they support heart health, digestion, and even hormonal balance.

Packed with essential nutrients, white soybean nutrition makes it a highflyer for health for both men and women. From boosting muscle growth to regulating estrogen levels, white soya benefits are truly impressive.

Curious to know more? Keep reading to discover why this underrated superfood deserves a place in your diet!

Table Of Contents 

1. White Soybean Nutritional Value 

2. 7 Health Benefits of White Soybeans

3. 2 Delicious Recipes to Reap White Soya Benefits 

4. Who Should Avoid Consuming Soybeans?

5. The Final Say 

6. FAQs

7. References 

White Soybean Nutritional Value 

White soybeans, a variety of the common soybeans (Glycine max), differ from black soybeans primarily in their colour and some nutritional components. In contrast, though both contain rich protein and essential nutrients, white soybeans contain a few calories and fewer fats. They also have less pungent flavour, which makes them suitable for food preparation.

Black soybeans have higher levels of antioxidants since the cyanins give them that deeper colour and are mainly used for dish preparation to offset their darker taste and colour. Both varieties play significant roles in plant-based diets, but their unique properties may cater to different health benefits and culinary uses.

Nutritional Value of White Soybeans (per 1 cup cooked)

Also Read: 7 Benefits of Soyabean Badi (Soya Chunks): Your Health Era Starts Now—Don’t Miss Out! 

7 Health Benefits of White Soybeans

Let’s have a look at these white soybean benefits: 

1. A Rich Source of Plant-Based Protein

White soybean benefits include an impressive 36-40% protein content, making them a top plant-based source of protein. They help in muscle repair, growth, and overall body strength. A single cup offers around 28g of protein, nearly the same as chicken! 

2. Supports Heart Health

White soybean benefits extend to heart health by lowering bad cholesterol (LDL) and increasing good cholesterol (HDL). Rich in omega-3 fatty acids and isoflavones, they help reduce the risk of heart disease by up to 20%. 

3. Aids in Digestive Health

Loaded with fibre, white soybean benefits your gut by promoting digestion and preventing constipation. A cup provides about 10g of fibre, keeping your digestive system smooth and healthy while reducing bloating.

4. Strengthens Bone Health

A major advantage of white soybeans is their high calcium, magnesium, and phosphorus levels, which increase bone density. Consumption of the protein on a steady basis reduces the incidence of osteoporosis by 30% in elderly and postmenopausal women.

5. Maintains Hormonal Balance

White soybean benefits women’s health by regulating estrogen levels. Isoflavones mimic natural hormones, reducing PMS symptoms, hot flashes, and even PCOS issues. Studies show a 50% reduction in menopause-related symptoms! 

6. Protects with Strong Antioxidant Properties

Packed with antioxidants like genistein and daidzein, white soybean benefits include fighting free radicals and slowing down ageing. This reduces the risk of cancer, inflammation, and oxidative stress, keeping your body youthful.

7. Helps Manage Blood Sugar Levels

White soybean benefits diabetics by regulating glucose levels and improving insulin sensitivity. Their low glycemic index (GI) and fibre content help prevent sugar spikes, lowering type 2 diabetes risk by 20-30%.

White Soybean Benefits for Females

White Soybean Benefits for Males

Also Read: Increase Stamina Naturally: Soya Chunks Benefits & Side Effects 

2 Delicious Recipes to Reap White Soya Benefits 

Here are two Indian-style recipes using white soybeans: one curry and one snack.

1. White Soybean Curry

Ingredients

• White Soybeans - 1 cup (dried)

• Oil - 3 tablespoons

• Cumin Seeds - 1.5 teaspoons

• Garlic - 4 cloves (crushed)

• Chilli Powder - 2 teaspoons (or to taste)

• Turmeric Powder - 1 teaspoon

• Garam Masala Powder - 1 teaspoon

• Salt - to taste

• Coriander Leaves - a handful (chopped)

Instructions

• Soak the white soybeans overnight, then drain.

• Pressure cook the soaked soybeans with water for about 4 whistles until soft.

• Heat oil in a pan, add cumin seeds and crushed garlic, and sauté for a minute.

• Add chilli powder, turmeric, and garam masala; sauté well.

• Add the cooked soybeans along with some cooking liquid and salt. Bring to a boil.

• Simmer until the curry reaches the desired thickness.

• Garnish with chopped coriander leaves and serve with rice or roti.

2. White Soybean Chaat

Ingredients

• White Soybeans - 1 cup (cooked and drained)

• Onion - 1 small (finely chopped)

• Tomato - 1 small (finely chopped)

• Cucumber - 1 small (finely chopped)

• Green Chili - 1 (finely chopped)

• Lemon Juice - 2 tablespoons

• Chaat Masala - 1 teaspoon

• Salt - to taste

• Coriander Leaves - a handful (chopped)

Instructions

• In a mixing bowl, combine cooked white soybeans, onion, tomato, cucumber, and green chilli.

• Add lemon juice, chaat masala, and salt; mix well.

• Garnish with chopped coriander leaves.

• Serve chilled as a healthy snack.

Also Read: How To Make Soya Milk At Home In an Easy Way 

Who Should Avoid Consuming Soybeans?

Here are the groups of individuals who should consider avoiding or limiting their consumption of white soybeans:

• People with Hypothyroidism: Those with an underactive thyroid may experience worsened symptoms due to soy isoflavones, which can inhibit thyroid hormone production.

• People with Soy Allergies: This is one of the most common food allergies due to soy protein. People with this allergy should avoid all soy products to prevent allergic reactions, which can range from mild to severe.

• Infants on Soy Formula: Babies, particularly those who are premature or have specific health concerns, should avoid soy formula unless advised by a doctor, as it may affect their development.

• Men Concerned About Hormonal Effects: Some men may want to avoid or reduce soy consumption as they believe phytoestrogens might affect testosterone levels and their reproductive systems.

• People with Kidney Disease: Since soy has a higher potassium and phosphorus content than most other protein sources, individuals who have kidney problems should obtain clearance from their dietitian before using it.

• People with Digestive Issues: People who suffer from digestive discomforts, such as bloating or diarrhoea, may want to avoid soybeans as they may exacerbate gastrointestinal issues.

  
  

Also Read: Herbal Detox For Weight Loss, Kidney Health & Recipe | ToneOp 

The Final Say 

White soybeans may not garner the same recognition as yellow or black soybeans, but benefits abound. White soybeans offer plant-based protein, support heart health and digestion, and support hormonal balance. White soybean benefits indeed make them essential in your diet. With its impressive nutritional profile, it becomes a budget-friendly way to upgrade overall health. White soybeans are perfect for managing blood sugar, building bones, or adding protein to your diet. So why not make them a part of your diet today?

FAQs

1. Are white soybeans healthier than yellow soybeans?
Both are rich in protein and nutrients, but white soybean nutrition is slightly different, offering more fibre and a milder taste.

2. Can white soybeans help with weight loss?
Yes! White soya benefits include high protein and fibre, which help keep you full for longer, reducing unnecessary snacking.

3. How can I add white soybeans to my diet?
You can use them in soups, curries, and salads or even grind them into flour for baking!

4. Do white soybeans have any side effects?
While they are generally safe, excessive consumption may lead to bloating due to their high fibre content.

5. Are white soybeans good for hormonal balance?
Yes! They contain phytoestrogens that can help regulate hormone levels, especially in women.

References 

• https://www.betterhealth.vic.gov.au/health/healthyliving/soybeans 

• https://pmc.ncbi.nlm.nih.gov/articles/PMC10774093/#:~:text=Particularly%2C%20soy%20isoflavone%20consumption%20reduced,in%20perimenopausal%20and%20postmenopausal%20women. 

  
  

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