In nutrition, legumes are mainly divided into two categories—
①Soybean and its products
They have significant nutritional differences and should not be confused.
Soybean and its products
Mainly refers to soybeans, black beans, green beans (green beans are divided into two types, one is soybeans that are still green after maturity, and the other is immature or green soybeans, also called edamame), and their products, such as tofu, Dried tofu, soy protein, yuba and so on.
Soybeans and their products are rich in protein beans, and the protein structure they contain is close to animal protein, which is a complete protein.
In addition to soybeans, other legumes are called mixed beans, and there are more varieties, such as red beans, mung beans, white kidney beans, chickpeas, and peas.
The nutritional value of miscellaneous beans is completely different from that of soybeans. Their main nutrients are starch and dietary fiber. Although they also contain protein, most of them are of low quality and are not complete protein.
The nutritional difference between soybeans and mixed beans
In terms of nutrition, the status of soybeans and mixed beans is completely different from the recommended consumption:
Soybeans and their products can be used as a source of complete protein and unsaturated fatty acids. Especially among vegetarians, soybeans can be the backbone of obtaining complete protein.
The miscellaneous beans belong to the staple food category of carbon and water, which is similar to the status of whole grains and potatoes.
Soybeans contain substances that inhibit protein absorption?
Soybeans do contain some “anti-nutritional factors”, such as trypsin inhibitor, lipoxygenase and phytohemagglutinin.
However, these anti-nutritional factors can be removed by heating, so when eating soybeans and soy products, it is enough to cook them thoroughly. If they are not cooked, they will not only cause poor nutrition, but may also cause poisoning, nausea, vomiting, diarrhea and other gastrointestinal poisoning. symptom.
Is soybean nutrition only protein?
The most well-known nutrition of soybeans and their soybean products is that they are rich in protein and high in protein quality. But protein is not the only nutritional value of soybeans. Soybeans are also rich in fat (after all, soybean oil can be squeezed), and are one of the main sources of unsaturated fatty acids. They also contain soybean phospholipids, soybean isoflavones, dietary fiber, calcium, and potassium, Vitamin E and other nutrients.
In the dietary guidelines, the combined recommendation of soybeans and nuts is 25-30 grams of soybeans and nuts per day.