Health Benefits of Soy Nuts

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Soy Nuts are made by either roasting or baking soaked and dried soya beans. Flavorings are also sometimes added. They are considered as a healthy, convenient and nutritious snack option worldwide. The soya nuts offer almost all the benefits that a soya bean would offer to a person. Soy nuts are similar to peanuts in taste and texture.

Nutrients in a Soy Nut:

One ounce of soy nuts or a quarter cup of soy nuts gives ten grams of proteins and six grams of fiber. The advantage of consuming soy nuts is that it does not have any cholesterol on its own and there is 1.3gms of saturated fats, 2.1gms of mono saturated and 5.2 grams of polyunsaturated fats. The soy nuts are a good source of proteins and fiber. Minerals such as iron, magnesium, phosphorous, potassium and zinc and Vitamins such as K, B-1, B-2 and B-6 are present in significant quantities.

Health Benefits of Soy Nuts:

Isoflavones: The Isoflavones in found soy nuts lowers the LDL cholesterol levels. This also helps in alleviating the symptoms of menopause and prostate cancer. The isoflavones also increases the formation of bones simultaneously reducing the resorption of bones. This helps a great deal in preventing osteoporosis.

Heart Health: The lipid composition of one serving of soy nuts increases HDL levels while lowering the LDL levels. Studies have proved that blood pressure reduces 9.9% by consuming soy nuts. The omega 6 fatty acids in the nuts disintegrate the cholesterol found in the blood while omega 3 fatty acids facilitate healthy skin, promote healthy heart by lowering blood pressure and cholesterol. Omega 3 fatty acids also help in the optimum functioning of the brain. Omega 3 fatty acids also work arthritis and cancer.

Protein and Amino acids: Soy nuts are a feasible source of amino acids for vegetarians. It can be considered as a complete source of plant protein.

Fiber: Soy nuts have 7gms fiber in a 2 ounce serving which is around a quarter of the daily fiber needs. Fiber is essential to reduce blood pressure, diabetes and cholesterol.

Folic Acid: This is very significant for women of child bearing age and having 2 ounces of soy nuts will satisfy 100% of dietary requirements for both men and women.

Peptides: The peptides in the soy nuts such as defensins, glycinins, conglycinins and lunasin are unique in nature and offer many health benefits such as increased immune functions and better management of blood sugar and blood pressure.

Weight Loss: The soy nuts help in reducing weight for people who are trying to slim down due to the high levels of proteins. Dry roasted soya nuts also fake a feeling of fullness and reduce the intake of food thus contributing to weight loss.

Minerals: Soy nut satisfies the daily dietary requirements of numerous minerals such as magnesium, phosphorus, manganese and zinc. These minerals play a significant role in maintaining bone health, muscle growth, functioning of nerves and wound healing.

Vitamins: Soy nuts give you 70% of the vitamin K requirements which plays an important role in blood clotting. Soy nuts are a good source of B vitamins also.

On the whole soy nuts it can be safely concluded that soy nuts is a powerhouse of significant nutrients. It is recommended that it is consumed with as little seasoning as possible rather than deep frying the nuts with various flavorings.


Though the soy nuts are packed with benefits it is to be noted that the daily consumption of the nuts should be limited to one or two ounces per day due to the high calorie and fat content of the nuts.

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