Nutrition facts of soybeans, okra, red beans, black beans

Soybeans, okra, red beans, black beans are among the seeds of the Fabaceae family. The nutrition of these beans is a good source of protein, fiber, iron and vitamins that provide many health benefits.

1.1. Nutrition facts Soybean (Glycine max) is a nut of the legume family, native to East Asia. Soybeans are an important ingredient in the Asian diet. Today, they are mainly grown in Asia, South and North America.
Various soy products are available including: soybean meal, tofu, soy milk, soy sauce and soybean oil.
Soybeans are mostly protein but also contain good amounts of carbs and fats. They also contain antioxidants that provide various health benefits. Antioxidants fight the effects of free radicals, which are harmful chemicals the body produces during metabolism and other processes. Free radicals can cause cell damage that can lead to various diseases. Antioxidants help the body get rid of free radicals. In this way, foods rich in antioxidants, such as beans, can help protect the body from disease.
Nutrition facts for 100 grams of boiled soybeans are:
Calories : 173
Water: 63%
Protein: Soybeans are one of the best plant-based protein sources. In 172 grams of boiled soybeans, there are about 29 grams of protein. The nutritional value of soy protein is good, but the quality is not quite as high as animal protein. The main proteins in soybeans are glycinin and conglycinin, which account for about 80% of the total protein content. However, it is these proteins that can trigger an allergic reaction in some people. Choosing to eat soy protein helps lower cholesterol levels to a certain extent.
Carbs: 9.9 grams

Sugar: 3 grams
Fiber: 6 grams. Soybeans contain a moderate amount of soluble and insoluble fiber. The insoluble fiber is mainly alpha-galactoside, which can cause bloating and diarrhea in some people. Despite causing side effects in some people, however, the soluble fiber in soy is considered healthy. They are fermented by bacteria in the colon, leading to the formation of short-chain fatty acids (SCFAs), which may improve gut health and reduce the risk of colon cancer.

Fat: 9 grams. Soybeans are classified as an oilseed and are used to make soybean oil. The fat content is approximately 18% dry weight - mainly polyunsaturated and monounsaturated fatty acids, with a small amount of saturated fat. The predominant type of fat in soybeans is linoleic acid, which makes up about 50% of the total fat.
Saturated: 1.3 grams Monounsaturated: 1.98 grams Polyunsaturated: 5.06 grams Omega-3: 0.6 grams
Omega-6: 4.47 g
Also, in soybeans has various vitamins and minerals, including:
Molybdenum: Soybeans are rich in molybdenum, an essential trace element mainly found in seeds, grains and legumes. Vitamin K: The form of vitamin K found in legumes is called phylloquinone. It plays an important role in blood clotting. Folate (vitamin B9) has many different functions in the body and is important during pregnancy. Phosphorus: Soybeans are a good source of phosphorus, an essential mineral found in the Western diet.

1.2. Health benefits Soy reduces the risk of cancer: Cancer is one of the leading causes of death in the world. Eating soy products helps prevent breast tissue growth in women, which is known to increase the risk of breast cancer. Many studies have shown that soy is also effective against prostate cancer in men. Certain soy compounds — including isoflavones and lunasin — have potential cancer-preventive effects.
Relieve menopausal symptoms: Menopause is a stage in a woman's life when menstruation stops. At this stage, women often feel because of sweating, hot flashes, mood swings... The cause of these symptoms is a drop in estrogen levels. Studies show that isoflavones (a family of phytoestrogens found in soy) can alleviate these symptoms.

Reduce the risk of osteoporosis: Osteoporosis is a condition of decreased bone density and increased risk of fracture, especially in older women. Eating soy products may reduce the risk of osteoporosis in women who have gone through menopause
Diabetes and glucose metabolism: Beans can help stabilize blood sugar or even prevent diabetes. Beans are high in fiber, which can help lower blood sugar.
Prevent fatty liver: Fatty liver occurs when fat accumulates in the liver. It can develop with obesity, high cholesterol, high blood pressure. Replacing higher-fat animal proteins with beans is a good step towards better liver health.

Appetite Control 1.3 Side Effects of Soy Although soy has a number of health benefits, it also causes some side effects:
Suppression of thyroid function: The thyroid gland is a large gland Regulates growth and controls the rate at which the body expends energy. Eating a lot of soy products can suppress thyroid function in some people and contribute to hypothyroidism — a condition characterized by low thyroid hormone production. Bloating and Diarrhea: Like most legumes, soybeans contain insoluble fiber, which can cause bloating and diarrhea in some people. Soy allergy: However, this possibility is relatively rare in both children and adults.

Red beans are one of the most commonly consumed beans and are often eaten with rice. Like other legumes, red beans offer a number of health benefits. Nutrition in 256 grams of cooked red beans is as follows:
Calories: 215 Protein: 13.4 grams Fiber: 13.6 grams Vitamin B9: 23% RDI Manganese: 22% RDI Vitamin B1 : 20% RDI Copper: 17 % RDI Iron : 17% RDI Red beans are high in fiber, which can help slow the absorption of sugar into the bloodstream and thus lower blood sugar levels. Along with high blood sugar, weight gain is also a risk factor for diabetes and metabolic syndrome. However, red beans have the potential to reduce these risk factors. One study found that a red bean extract could help reduce body weight and fat mass.
Kidney beans contain high amounts of fiber and can help lower blood sugar levels that occur after a meal.

Like many other beans, black beans are an excellent source of fiber, protein and vitamin B9. Black beans are a staple food in Central and South America.
In 172 grams of cooked black beans contain approximately:
Calories: 227 Protein: 15.2 grams Fiber: 15 grams Folate (vitamin B9): 64% RDI Manganese: 38% RDI Magnesium: 30% RDI Thiamine (vitamin B1 ): 28% of the RDI Iron: 20% of the RDI Black beans may also help reduce blood sugar spikes that occur after eating a meal, which may help reduce the risk of diabetes and weight gain.
In addition, black beans promote gut health by improving intestinal barrier function and increasing the number of beneficial bacteria. This can help prevent intestinal diseases. Healthy gut bacteria also support immune system function and may promote weight loss.

Okra is not only known to be a high fiber food that is good for the digestive system, but can also improve the immune system.
In 100 grams of okra contains:
Fiber: 2.5 grams - equal to 10% of the amount of fiber that the body needs each day. Vitamin C : 16.3 mg - equal to 27% of the amount of vitamin C the body needs each day. Folate: 46 mg - 11% of the body's folate needs each day. Vitamin A : 283 mg - equal to 6% of the amount of vitamin A the body needs each day. Vitamin K: 40 mg - 50% of the amount of vitamin K the body needs each day. Niacin (vitamin B3): 0.9 mg - 4% of the body's daily need of niacin. Thiamin (vitamin B1): 0.1 mg - equal to 9% of the body's daily need for thiamin. Vitamin B6: 0.2 mg - equal to 9% of the amount of vitamin B6 the body needs each day. Magnesium: 36 mg - 9% of the body's magnesium needs each day. Manganese: 0.3 mg - 15% of the amount of manganese the body needs per day Reference: medicalnewstoday.com; healthline.com