What Are the Health Benefits of Soy Nuts?
Soy is native to Asia and popular worldwide as a source of protein and other essential nutrients. The soybean is a versatile food, and soy-based foods include tofu, tempeh, soy milk, green soybeans and roasted soybeans, or soy nuts. Soy nuts are a nutritious snack option that may lower your blood cholesterol levels.
Support Heart Health
A cup of soy nuts contains 20 grams of fat, but only 2.9 grams cholesterol-raising saturated fats. The rest comes from unsaturated fats, which can lower your cholesterol levels and reduce your risk for heart disease when you choose them instead of saturated fats. A cup of soy nuts provides 7.5 grams dietary fiber, or 30 percent of the daily value based on a 2,000-calorie diet. Fiber lowers your cholesterol levels, notes the Mayo Clinic.
High in Vitamins and Minerals
A cup of soy nuts provides 130 milligrams calcium, or 13 percent of the daily value. Individuals who do not eat dairy products can use soy nuts to increase their intake of calcium, a necessary mineral for building and maintaining strong bones. A cup of soy nuts provides 3.7 milligrams iron, or 20 percent of the daily value for iron, which is essential for preventing anemia. Soy nuts are also an excellent source of potassium, which helps regulate blood pressure, and folate, which is necessary for preventing neural tube birth defects.
Calories and Sodium
Each cup of soy nuts contains 419 calories. High-calorie foods contribute to weight gain if you eat too much of them. To avoid overeating, measure out the amount of soy nuts you want for a snack and put the rest away before you start eating. Soy nuts are naturally nearly sodium-free, with only 2 milligrams per cup. Salted soy nuts are higher in sodium, and a high-sodium diet increases your risk of developing high blood pressure.
Suggestions for Use
Soy nuts make a convenient snack because they are ready to eat and do not require refrigeration. Eat them alone or in a snack mix with dried fruit. Roasted soybeans add crunchiness and high-quality protein to green salads. They also work well in stews and curries. Use chopped soy nuts instead of nuts in baked goods. Soy nut butter is a healthy spread alternative to peanut butter.
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