Soybean

Soybeans are a type of legume native to East Asia, widely grown for their edible bean which has numerous uses. They are a significant source of protein and oil and are utilized in various forms such as whole soybeans, soybean oil, soy milk, tofu, and soy protein products.

Nutritional Value of Soybeans

Soybeans are highly nutritious and are considered a complete protein source, meaning they contain all nine essential amino acids. Here's a breakdown of their nutritional content per 100 grams:

• Calories: 173 kcal
• Protein: 16.6 grams
• Carbohydrates: 9.9 grams
• Dietary Fiber: 6.0 grams
• Fat: 9.0 grams
  • Saturated Fat: 1.3 grams
  • Monounsaturated Fat: 1.98 grams
  • Polyunsaturated Fat: 5.06 grams
• Vitamins and Minerals:
  • Calcium: 277 mg
  • Iron: 15.7 mg
  • Magnesium: 280 mg
  • Phosphorus: 704 mg
  • Potassium: 1797 mg
  • Sodium: 2 mg
  • Zinc: 4.89 mg
  • Vitamin C: 6.0 mg
  • Folate: 375 µg

Health Benefits of Soybeans

1. Rich in Protein: Excellent source of plant-based protein, suitable for vegetarians and vegans.
2. Heart Health: Contains unsaturated fats that help lower cholesterol levels.
3. Bone Health: High in calcium and magnesium, which are essential for bone health.
4. Antioxidant Properties: Contains isoflavones, which have antioxidant properties and can reduce inflammation.
5. Weight Management: High in fiber and protein, helping in satiety and weight management.

Soybean Consumption in Nepal

In Nepal, soybeans are consumed in various forms, contributing significantly to the local diet:

1. Whole Soybeans: Used in traditional dishes and snacks.
2. Soy Milk: A popular alternative to dairy milk.
3. Tofu: Known as 'soy paneer,' widely used in Nepali cuisine.
4. Soy Flour: Used in baking and as an additive in various food products.
5. Fermented Products: Includes items like miso and tempeh, which are gaining popularity.
6. Soy Oil: Used for cooking and frying.

Traditional and Modern Uses

• Traditional Dishes: Soybeans are often included in traditional dishes like 'bhatmas ko achar' (soybean pickle) and 'bhatmas sadeko' (spiced soybean salad).
• Modern Usage: Increasingly used in health-conscious diets, vegetarian, and vegan dishes. The growing awareness of soybeans' health benefits has led to their increased consumption in urban areas.

Agricultural Importance

Soybeans are also an important crop for Nepali farmers, contributing to soil health through nitrogen fixation and providing a profitable cash crop.

In summary, soybeans are a nutritious and versatile food source, widely consumed in Nepal in both traditional and modern forms. Their rich nutrient profile and health benefits make them a valuable addition to any diet.