Soy Nuts Nutrition

Soy Nuts Nutrition

Let me start by saying I love soy nuts–other soy products–not so much.

Soy nuts are roasted or baked soybeans. They can make a tasty snack that’s rich in healthy protein and other nutrients. Soy nuts are a very nutrient dense food. They pack lots of nutrients in a very small serving. Eating small amounts of soy nuts is a healthful and easy way to boost your daily intake of a variety of important nutrients–including protein.

Soy Nuts Nutrition

Nutrient Density

A 1/4 cup serving of dry-roasted soy nuts contains 194 calories.  One fourth cup is not a lot, but that ¼ cup contains concentrated protein, fiber, vitamins and minerals and Omega-3 and Omega-6 fatty acids.

A 1/4 cup serving of soy nuts contains:

17 grams of protein (complete)

14.1 grams of carbohydrates

3.5 grams of dietary fiber

9.3 grams of fat (including Omega-3 and Omega-6 fatty acids)

Plus, soy nuts contain many minerals, such as  iron, magnesium, phosphorus, potassium and zinc. And, vitamins such as vitamins K, B-1, B-2 and B-6 .

Protein

Soybeans are one of the few plant proteins that provide complete protein–having all the essential amino acids. Because soy nuts are roasted soybeans, they are a source of  complete, high-quality plant proteins.  Having complete protein is especially important for vegans and vegetarians, since they are limited in sources for these essential amino acids. Being a pescatarian, they are one of my favorite sources of complete protein. If you  are wondering how much protein you need, see Protein and Women .

Fiber

The dietary fiber in soy nuts aids in digestion and can help to keep blood cholesterol and blood sugar levels within a healthy range.

The Good Fats

Soy nuts contain no cholesterol and only 1.3 grams of saturated fat per serving. Plus, the ratio of monounsaturated fats to polyunsaturated fats  helps to raise blood levels of HDL cholesterol (the good kind) and lower LDL cholesterol levels (the bad kind).  The Omega-6 fatty acids in soy nut further improve cholesterol levels by helping to break down cholesterol deposits in your bloodstream.  All of this combined makes soy nuts a heart healthy snack. The Omega-3 fatty acids in soy nuts are essential to the health of your skin and tissues as well.

Isoflavones

Isoflavones are similar to the hormone estrogen. Soybeans are the best natural source  of isoflavones. It has been suggested that the isoflavones in soy nuts may help to prevent cognitive decline as you age and also to help to prevent osteoporosis. There is also some evidence that soy isoflavones may reduce menopausal symptoms, hot flashes and may prevent prostate cancer.

Soy Nuts  Nutrition

Soy nuts have so many health benefits. Is there any reason not to eat soy nuts?

Of course nothing is perfect. One problem is that the roasting process may destroy as much as 50 percent of the essential amino acids in soybeans. Therefore, you should not rely entirely on soy nuts for your essential amino acid requirements.

What’s more, in some roasting procedures, various types of oil is added.  Trans fats from hydrogenated oils increase LDL cholesterol and lower HDL cholesterol.

Then there is the salt and other seasonings. Some types of soy nuts contain a high amount of salt, along with various flavors and other seasonings. Excessive salt intake may be a contributing factor to high blood pressure.

Another issue is that much of the soy products produced are genetically modified. There is controversy over the safety of GMOs. There are many serious known (and potential) ramifications that affect our health and the environment, as well as economic concerns.

As with most foods, there are many choices when buying soy nuts. It’s important to look at the ingredients and labeling and know what you are looking for.  Then you can decide if a particular brand or variety is a good choice for you. The serving size may vary among different brands, so if you are comparing brands, be sure to check the labels for serving size before comparing nutritional factors. 

Myself, I look for “100% Organic”, “Certified Organic”, and “USDA Organic” labels. Organic products do not contain GMO ingredients.

Depending what you are looking for, you may like to try some of these soy nut options.

Not everyone can eat soy nuts (or soy in general). Some people experience allergic reactions or gastrointestinal distress. Because soy contains phytoestrogens–plant based estrogen–over consumption of soy products may cause unbalanced hormones.

Soy Nuts Nutrition

For most of us, eating small amounts of soy nuts is a healthful, tasty and easy way to boost daily intake of a variety of important nutrients–including protein.

Try adding soy nuts to your diet. Let me know what you think.

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