Rich in protein

Soybeans provide ample high-quality plant protein, containing all nine essential amino acids that the body cannot synthesize on its own: isoleucine, methionine, lysine, phenylalanine, tryptophan, histidine, leucine, valine, and threonine. Protein is essential for muscle building and tissue repair. Soybeans play a key role in weight loss due to their high protein content, boosting metabolism and fat reduction.

Low in saturated fat

Unlike many animal-based protein foods, soybeans have a low saturated fat content. This can help improve blood cholesterol levels, reducing the risk of cardiovascular diseases, which is important for maintaining overall health. Regularly consuming soybeans helps lower overall calorie intake, prevents fat accumulation, controls hunger, and aids in burning body fat.

Soybeans are rich in protein and fiber. Photo created by AI

Rich in essential nutrients

Soybeans provide various essential vitamins and minerals such as B vitamins, iron, magnesium, and potassium. These nutrients are vital for energy production and muscle function, making them suitable for individuals aiming to reduce calorie intake, build muscle, and lose fat.

Abundant fiber

This legume is rich in fiber, which promotes healthy bowel movements and digestion. Fiber slows sugar absorption, stabilizes blood sugar levels, and prevents insulin spikes that can lead to fat accumulation and increased visceral fat. Adding soybean fiber to meals helps you feel fuller longer, reducing hunger and cravings, thereby lowering calorie intake and supporting sustainable weight loss over time.

Soy-based dishes include: roasted soybeans, or whole soybeans boiled or steamed. Tofu, made from soybeans, can be fried, braised, used in soups, or as a dessert, but those aiming for weight loss should limit fried and braised preparations to control overall calorie intake. Fermented soybeans, used to make miso (a thick paste for soups and marinades) or tempeh (a firm, protein-rich fermented soybean cake), are also beneficial for weight loss.

In addition to incorporating soybeans, individuals who are overweight or obese should prioritize fiber-rich foods and whole grains in their meals. It is recommended to eat fiber first, followed by healthy protein, and then carbohydrates to support digestion, maintain stable metabolism, and prevent fat storage. Combining this with walking at least 30 minutes daily or engaging in suitable sports based on health conditions, getting enough sleep, and reducing stress also contributes to weight loss.

Anh Chi (According to Healthshots)