The level of carbohydrate present in food with the pace with which it increases the blood glucose levels is classified as the Glycemic Load. A simple way of making healthy diet choices is following the Glycemic Index, where alternative sources of nutrients have been compared according to the blood glucose levels. Glucose has a higher blood glucose response compared to fructose.
Soybean is a legume that is particularly famous in Asia. It is an important part of the diet in Asia and has been consumed for thousands of years now. According to the International GI Tables, it has a glycemic index of, which is low. Soybeans have antioxidants and phytonutrients that are associated with various health benefits. They primarily consist of protein and are an excellent addition to your diet.
Soybean primarily consists of protein but also has a good amount of carbs, fats, and healthy nutrients like
- Molybdenum
- Vitamin K1
- Folate
- Copper
- Manganese
- Folate
- Thiamine
- Isolflavones
- Phytic acid
- Saponins
How to Calculate Glycemic Load of Soybean?
The standard Glycemic index of soybean is 16. The high glycemic index of the foods helps in reducing the risks related to cardiovascular diseases. If we want to talk about diet, the key to prevent diabetes or any chronic illness is to distribute the carbohydrate consumption content throughout the day and manage the sugar levels in the body correctly—however, the glycemic load for 100 g of boiled soybeans is just 1.6 and the high protein (16.6 g) content makes it an excellent source of high protein.
The Formula/Procedure For Calculation of Glycemic Index of the Soybean :
GL = GI * carbs / 100
where
- GL – glycemic load;
- GI – glycemic index;
- and carbs – the amount of carbohydrates in the portion.
| SL.NO | SOYBEANS BY WEIGHT IN (g) | GLYCEMIC LOAD |
| 1. | 100 g of Boiled Soybean | 1.6 (very low) |
| 2. | 250 g of Boiled Soybean | 4 (low) |
| 3. | 500 g of Boiled Soybean | 8 (low) |
| 4. | 1 Kg of Boiled Soybean | 16 (medium) |
| 5. | 1 Cup of Soybean (50 g) | 0.80 (very low) |
| 6. |
Is Soybean Safe to Consume If You Have Diabetes?
A study has shown that soybean is rich in bioactive compounds that are known as isoflavones. These are great for us and are responsible for lowering the risk of diabetes and heart diseases. Another study has shown that consumption of soybeans can lead to a decrease in blood sugar levels and better tolerance of glucose for people who have diabetes. It also provides the essential nutrients that people with diabetes lose out on when they cut down important nutrients. So, soybean is very beneficial for people with diabetes and must be added to the diet.
Can I Eat Soybean During a Fat-Loss Diet?
You can have soybean during a strict fat-loss diet. Not only does it provide healthy fats that our body needs, but the high amount of protein present in it can increase feelings of fullness.
- A 250g serving of soybean has a GL of 4 which is low and can be consumed.
Can I Eat Soybean During a Low-Carbohydrate Diet?
You can eat soybean during a low-carbohydrate diet. However, when on such a diet, you must be careful about the portion size that you consume. You must not consume more than 250 g of soybean.
Is Soybean High in Sugar?
100 g of soybean has 63% water, 9.9 grams of carbs, and 3 g of sugar. Soybean is quite low in sugar. The same amount has 16.6 g of protein. It is a great source of protein, carbs, and fat and must be added to your diet.