Soy nuts are a healthier snack option than many other snacks. There are two types: deep-fried soy nuts and dry roasted soy nuts. They are made from whole soybeans which have been soaked in water and then baked or roasted until crisp and brown.
Soy nuts are a very dense food, with a lot of nutrients in even very small servings. Because of the high caloric and fat content that come with this nutrient density, you should be careful not to eat more than 1 or 2 ounces per day. However, eating small amounts of soy nuts as a snack or salad topping is a healthful and easy way to boost your daily intake of a variety of important nutrients.
- Complete Source of Protein: The protein in soy nuts really make it a nutritional standout. A 1/2-cup serving contains 34 grams, which is more protein than is in a 3-ounce portion of meat. Not only are soy nuts high in protein, they are also one of only a few plant foods that provide all of the essential amino acids, making it a high-quality source of protein. The amino acid content of soy nuts is equivalent to the amino acid content of eggs and meat.
- Get Your Omega-3s: Soy nuts are also a good source of omega-3 fatty acids. A 1/2-cup serving meets more than 75 percent of your Recommended Dietary Allowance, or RDA. Omega-3 fatty acids are essential fats that are important for brain and heart health. They appear to be important for cognition and behavioral function and they help lower cholesterol and blood pressure. Omega-3 fatty acids also help reduce inflammation and may help prevent arthritis, cancer and heart disease.
- Healthier With Fiber: Most Americans don’t get enough fiber in their diet, according to the journal “Nutrition Reviews.” Snacking on soy nuts can help you meet your daily needs, as there are 7 grams of fiber in a 1/2-cup serving. You need 14 grams of fiber for every 1,000 calories you eat, which means you need 28 grams if you eat 2,000 calories daily. Getting more fiber in your diet significantly reduces your risk of heart disease, high blood pressure, stroke and diabetes. It also lowers blood cholesterol levels and helps improve blood sugar.
- Source of Folate: Everybody needs folate in their diet, but it is an especially important nutrient for women of child-bearing age. Folate is a B vitamin that helps your body make new cells. Women who get enough folate in their diet before and during pregnancy significantly reduce their risk of having a child born with spina bifida or anencephaly. A 1/2-cup serving of soy nuts contains 175 micrograms of folate, which meets almost 100 percent of the RDA for both men and women.
- Allergic Reactions: Some people may be allergic to soy nuts. If you’re allergic, you may experience problems like a rapid drop in blood pressure and a runny nose, warns the Mayo Clinic.
- Gastrointestinal Distress: The consumption of soy nuts may sometimes lead to gastrointestinal problems, according to the Mayo Clinic. These may include changes in your stool density, a feeling of bloating, painful stomach cramps and nausea or vomiting.
- Hormone Problems: If you have a hormone-sensitive form of cancer, such as ovarian cancer, the National Institutes of Health warns against consuming soy nuts and other forms of soy. Soy protein contains active chemicals that may act like estrogen and may encourage the growth of tumors.
Unknown, please consult with your doctor.