Soy — a leguminous crop valued for its high content of complete plant protein, fiber, vitamins, and minerals.
It contains all essential amino acids, B vitamins, vitamin K, calcium, magnesium, iron, and phytonutrients, including isoflavones with antioxidant properties.
Health Benefits
- lowering cholesterol levels and supporting heart health;
- long-lasting satiety and appetite control;
- a complete protein source for vegetarians and vegans;
- antioxidant protection and reduction of inflammatory processes.
Glycemic Index and Load
In 100 g of soybeans — about 446 kcal, 36 g of protein, 20 g of fat, and 9 g of carbohydrates, glycemic index — 15–20.
The low GI and low glycemic load make soy suitable for controlling blood sugar levels and preventing sharp spikes in glucose.
Soy in a Keto Diet
Due to its low carbohydrate content and high protein and fat content, soy can be included in a keto diet with portion control (100–150 g per day).
Suitable forms — organic tofu, edamame, unsweetened soy milk, fermented soy products (miso, tempeh).
Advantages
- complete plant protein;
- minimum carbohydrates in natural forms of the product;
- source of minerals and vitamins in a restricted diet.
Limitations
- the presence of phytates and oxalates, which reduce the absorption of some minerals;
- risk of allergic reactions;
- frequent genetic modification and addition of sugars in processed products — it is important to choose organic and minimally processed options.
With moderate consumption and proper product selection, soy can be a valuable element of a keto diet and a varied diet, especially for those who limit animal products.
