Soybeans as a Source of Plant-Based Protein

Soybeans, Glycine max, are a plant species in the legume family, or Fabaceae. They are cultivated for their seeds, which have an average oil content and high-quality protein.
Used in China for 5,000 years, 2 soybeans are now found in many traditional and modern foods. Among traditional preparations, we distinguish between unfermented and fermented varieties.
Soybeans can be used and prepared in various ways: as a legume, as sprouted soybean sprouts, in tofu, tempeh (fermented soybeans), soy milk, soybean paste or miso, soy sauce, tamari sauce, and whole-grain soybean flour.

Nutritional Properties of Soybeans

Soy is an excellent source of high-quality plant-based protein, as it is very rich in complete protein—35% by weight. It contains all the essential amino acids, just like animal-based proteins such as meat, eggs, milk, and fish.

It is interesting to note that soybeans have an extraordinary lecithin content—2–2.5%—which places them behind eggs, which, at 3.7%, are the food richest in lecithin.

Soybean oils contain no cholesterol and are free of purine compounds, so they do not cause the formation of uric acid.

Soy is rich in isoflavones and nutrients that strengthen the brain; isoflavones are a type of plant estrogen that help balance estrogen levels in the body. This makes soy beneficial during menopause because it increases bone mass and protects against menopausal symptoms.