04-05-2021 / Health and Fitness

Top 10 Health Benefits of Soyabean and Recipe

Everyone consumes soybeans; many fast foods use them for seasonings like soy sauce or their by-product in some format. There are many benefits and nutritional value that are eating a soybean product, Here are the top benefits of Soybean and the recipe

Top 10 Health Benefits of Soyabean and Recipe
Mazia AhmedMazia Ahmed

Mazia Ahmed

MSc Nutrition Science, Ph.D. Scholar

Table of Content


Meat and Poultry are unique in the way they provide nutrition, they are rich in protein, have calcium, iron, many vitamins, but they also are carriers of bad cholesterol, diseases like Bovine spongiform encephalopathy(Mad cow), etc. To overcome the meat conundrum, doctors and nutritionists often promote and advise people to take on eating more legumes in their diet. 

Everyone consumes soybeans, and it is a product of most healthy and unhealthy diets. Many fast foods and cuisines religiously use them for seasonings like soy sauce or their by-product in some format. There are many benefits and nutritional value that eating a soybean product or in its natural form can bring to your life. 

Nutritional Content

Infographic Soybean Nutritional Value

The versatility of the humble Soybean

When you mention the benefits of Soybean, we should also never forget the many formats, types, and shapes they take. The origin of soy goes as far back as 1100 BC in old China. Later on, after the invasion of British and American troops in Asia, many traders and invaders took them back as it was used to produce soy sauce which was internationally liked and used. 

Soybeans are useful for producing plant-based milk, so soy milk is a great alternative for people who are allergic to dairy products or follow a vegan lifestyle. They are also useful in producing Tofu, a meatlike rich spongy by-product of soy milk. It is used a lot in stews, stir-frys, and curries. They are also used in their raw form to make curries or stew and sprouted for salads or other culinary purposes.

The top 10 health benefits that will make you want to include Soybean in your diet

1. Contains Folic acid that helps in fetal development for pregnant mothers 

Pregnancies are tough for women everywhere; your body goes through a significant metamorphosis to be able to carry new life. There are important needs that are to be met for normal fetal development. They include consuming vitamin b9 or Folic Acid. Soybeans are high in different vitamins and folates, which make them perfect as a pregnancy food. Folic acids are essential for preventing any possible defects in the neural tubes of fetuses.

2. Helps with producing more RBCs

Types of Blood Cells

Our blood is the medium that is vital to our normal functioning; it transports blood, nutrients, glucose, and oxygen to all the brain and other body parts. If we are anemic or have impaired RBC count, they negatively affect our productivity, and we become increasingly tired to function normally. Soybeans contain essential minerals like copper and iron that aid in Red blood corpuscles production and turn positively affects our circulation. With the increase in blood and blood flow, we will see maximum metabolic activity.

3. Controlling blood sugars and managing diabetes

Legumes are often considered to be highly effective in helping us deal with elevated blood sugar due to their high dietary fibers, protein, and low sugar amounts. They take longer to digest and break down, and this makes them ideal for managing and controlling diabetes. Soybean consumption is often related to elevated insulin receptors in our blood which is ideal for people living with diabetes and helps prevent the possibility of diagnosis for patients at high risk or who have a genetic predisposition to the disease.

4. Relieves episodes of insomnia

Treatment for Insomnia and Home Remedies to end Sleepless Nights 1

Sleep disorders are becoming more common now than in the last decade; people are saddled with anxiety, stress, bad lifestyle choices, and unhealthy eating habits, all of which contribute to a disturbed circadian rhythm. If we do not sleep well enough, it affects our work, behavior, productivity, and general quality of life. Soybean is rich in the nutrient magnesium which is key to achieving a good night’s sleep. Adding this to your diet may help relieve you from prolonged episodes of insomnia. 

5. High calcium content helps maintain bone density. 

Soy milk is a good alternative of calcium sources for lactose intolerant people or others who follow a vegetarian diet. It is rich in Calcium, Magnesium, Zinc, Selenium, and Copper. All these are important to us for maintaining bone density. It helps in the healing, regrowth and also increases osteotropic activity in our body. Physicians and experts also suggest including Soybean and its products for older patients to overcome illnesses like osteoporosis, making the bone brittle and lower bone density.

6. Keeping a healthy digestive tract

Health Tips on how to Improve your Digestive Health

Increasing trends in bad eating and fast foods are a cause of concern and often invoke trouble for our digestive system; they do not meet enough fiber content or nutritional threshold that can impede our positive development. This leads to digestive tracts and causes conditions like ulcers, diarrhea, piles, infections, etc. The dietary fiber present in Soybean is very high and helps our body overcome constipation, and enables regular bowel movement. It is also rich in oligosaccharides which are essential for healthy gut bacteria which helps us have a healthy gastrointestinal tract.

7. Isoflavone content helps women with menopause.

During menopause, women often undergo a significant drop in estrogen levels, and this can cause many different symptoms like abdominal cramping, hunger pangs, hot flashes, and extreme mood swings. The isoflavone content in Soybean helps bind the receptors of estrogen and helps the body overcome changes that occur during menopause. Additionally, it also relieves some of the occurring symptoms. 

8. Improves cardiac health

Unsaturated fats are the healthy fats that help in lowering the LDL or bad cholesterol in our body. People who consume high LDL(low-density lipoprotein) content can cause type 2 diabetes, atherosclerosis, and heart disease. Soybean is rich in linolenic acid, a type of omega 3 fatty acid that is essential for promoting anti-inflammatory properties, which help maintain cardiovascular health and manage the presence of LDL amounts in the body.

9. Antioxidant properties can protect us from the onset of many cancers.

There is a two-pronged advantage of Soybean against cancer. Firstly they are rich in antioxidants which kill cancer cells present in the body. Secondly, they neutralize free radicals that can cause the growth of cancer cells. Many studies determine that Soybean is helpful for prevention and during the treatment of cancer; it alleviates side effects and reduces fatigue.

10. Aids in healthy weight loss journeys

Healthy eating and weight loss go hand in hand. Soybeans are rich in protein and dietary fibers and low in sugars, making them perfect for weight loss application. They promote our body to be satiated after a meal, and this feeling of fullness stalls overeating and excessive snacking, which is one of the main factors that contribute to obesity. 

1 Healthy Recipe to incorporate Soybean into your meal Soybean Masala

Soybean Masala


  • 150 gm whole Soybean

  • 1 Onion

  • 1 inch Ginger,

  • 2 - 3 cloves of Garlic

  • 1 Tomato,

  • 1 green chili

  • Half teaspoon Turmeric Powder

  • Red Chilli Powder - to taste

  • Salt - to taste

  • Half teaspoon Pepper powder

  • 1 teaspoon Chaat Masala

  • 1 teaspoon Coconut oil 

  1. Wash the bean with water till the water is clear, soak it in salted water. The salt in the water makes the tough outer skin softer.

  2. Pressure cook the beans till they are soft. Usually, two whistles is a good rule of thumb.

  3. Chop the vegetables finely.

  4. Heat the oil in a skillet the aromatics go in first, ginger, garlic, and chili. 

  5. Add the onion after a minute of sauteing the aromatics.

  6. After the onions are golden in color, add the finely diced tomatoes and cook till they are soft and mushy.

  7. Add the s[ices turmeric, red chili powder, pepper powder, salt, and mix well to combine and the raw smell of the spices to leave.

  8. Add the beans and fry for 2 - 3 minutes.

  9. Add a cup of water and allow to cook till it becomes a thick gravy and most of the water has evaporated. 

  10. Finally, sprinkle chaat masala on top and serve with toasted bread or pav buns. 

This is a quick, easy, delicious, and healthy way to include Soybean in our diet.

Word of Wisdom

Soybean is a treasure trove of many healthy nutrients, proteins, antioxidants, and vitamins. It is a cheap and healthy legume you can include in modern Indian diets. It can help in pregnancies, old age, and obesity-related conditions. It gives us the option to choose from a cornucopia of different by-products like soy milk, soy chunks, granules, sprouts, or even in raw form. 

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