Underrated Health Benefits Of Soy Nuts

benefits of soy nuts
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If you like nuts but want to monitor your calorie intake, a suitable option is soy nuts. Learn about the health advantages of soy nuts. If you’re unsure whether or not you should consume soy, read on to learn what experts have to say.

Medically Reviewed by Dr. K on 24th May 2022.

Underrated Health Benefits Of Soy Nuts

Soy nuts are roasted soybeans rather than actual nuts. They resemble roasted peanuts in appearance, and both peanuts and soy nuts are legumes. Plants having numerous edible seeds in their pods are known as legumes. Tree nuts are solitary seeds with a strong shell around them.

Unlike edamame, soy nuts are mature soybeans. Edamame is green soybeans that are harvested while they are still young. Soy nuts are made by soaking them in water and then baking them until they brown. Flavoured soy nuts are common.

In addition to snacking on soy nuts, you may use them to replace nuts in baked products. They create a crispy salad topper. They may also be crushed into a peanut butter-like spread. Soy butter is available in shops or may be made at home.

Soy Nutritional Information

Soybeans offer a plethora of nutritional advantages, including:

  • There is no cholesterol in this food source, and it is low in saturated fat.
  • A good protein source
  • RIch in Polyunsaturated fats – a good source of cholesterol-lowering polyunsaturated fats.
  • High in Omega-3 fatty acids, which may help to reduce the risk of heart disease.
  • High in fibre, which lowers cholesterol and benefits the digestive tract.
  • High in B vitamins, iron, and zinc – which are all essential micronutrients.
  • Rich with antioxidants – a kind of nutrient that may help to delay or prevent cell damage.

Soy and Oestrogen

Isoflavones, also known as phytoestrogens, are plant compounds found in soy (plant oestrogens). These can have oestrogen-like effects on the body, but their effects aren’t as strong.

Soy phytoestrogens can have different effects on women depending on their current oestrogen levels. Women who have not yet reached menopause have a high level of oestrogen in their systems. Soy may act as an anti-oestrogen for these women.

Soy may mimic oestrogen in postmenopausal women (women who have already gone through menopause).

One of the most pressing concerns about soy is whether its phytoestrogens contribute to breast cancer risk. Phytoestrogens have been linked to an increased risk of breast cancer in cell and animal studies but not in human studies. Soy consumption appears to protect humans from breast cancer.

Soy phytoestrogens may be beneficial to postmenopausal women. Soy nuts were found to reduce hot flashes and other menopausal symptoms in one study. Women in previous studies who took isoflavone tablets reported little or no relief from their symptoms.

One of the benefits of soy nuts; a natural form of soy, are the best way to alleviate menopause symptoms.

Soy’s Effects on Men and Children

The phytoestrogens in soy were studied to see whether they might mimic oestrogen in males and children. Soy protein and isoflavones did not affect male hormones, according to a review of 32 research studies. Men’s testosterone levels were not reduced by eating soy products.

Asian men have a reduced incidence of prostate cancer, according to studies. Researchers investigated if the decreased incidence might be due to soy consumption. A review of 30 research found a connection between soy consumption and a reduced risk of prostate cancer.

However, fermented soy products did not seem to provide the same level of protection as other soy meals.

Children who had been fed a soy protein formula for at least six months were studied in one study. It was discovered that soy did not affect the hormone levels of the children. Female children did not experience early puberty, and male children did not experience breast growth.

Other Health Benefits of Soy Foods

There has been little research on the benefits of soy nuts, even though there have been numerous studies on soy foods in general. Soy nuts may be one of the healthiest ways to consume soy since they are largely unprocessed. The isoflavones contained in soy may also be purchased in tablet form, although there is no evidence that supplementing with isoflavones is beneficial.

Here are a few of soy’s health benefits:

Lower cholesterol.  The US Food and Drug Administration (FDA) claims that consuming soy may lower blood cholesterol levels. The FDA suggests that you consume 25 grammes of soy each day. Twelve grammes of soy are included in 1/4 cup of soy nuts.

Better mental function. Soy consumption has been linked to a reduction in age-related cognitive impairment in many studies (a decline in mental function). However, the findings have been mixed, with one research finding that males who ate a lot of soy had more cognitive deterioration.

Higher bone density. The isoflavones contained in soy reduced bone loss in menopausal women, according to a review of 10 research studies.


  1. https://www.webmd.com/diet/health-benefits-of-soy-nuts#1
  2. Cleveland Clinic: “Soy Foods."
  3. Clinical Nutrition: “Soy isoflavone intake increases bone mineral density in the spine of menopausal women: a meta-analysis of randomised controlled trials." 
  4. Fertility and Sterility: “Clinical studies show no effects of soy protein or isoflavones on reproductive hormones in men: results of a meta-analysis." 
  5. Harvard Health Publishing: “Plant-based diet: Nuts, seeds, and legumes can help get you there." 
  6. Harvard T.H. Chan School of Public Health: “Straight Talk About Soy."
  7. Journal of Pediatric Endocrinology and Metabolism: “Soy protein formulas in children: no hormonal effects in long-term feeding."
  8. Journal of Women’s Health: “The Association between Soy Nut Consumption and Decreased Menopausal Symptoms." 
  9. Nutrients: “Soy Consumption and the Risk of Prostate Cancer: An Updated Systematic Review and Meta-Analysis."
  10. UCSF Health: “A Guide to Foods Rich in Soy," “Soy Protein Content of Foods," “Top 20 Ways to Get More Soy in Your Diet."

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