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September 16, 2024
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Soybeans, a versatile legume, are valued for their high protein content and nutritional benefits. They have a low glycemic index (GI) of approximately 15, making them a favorable option for individuals managing blood sugar levels (USDA, 2023). This low GI indicates that soybeans have a minimal impact on blood glucose, helping to stabilize energy levels and support metabolic health.

This article will explore how the low glycemic index of soybeans contributes to blood sugar control and examine their broader health benefits. We will also explore how incorporating soybeans into your diet can offer nutritional advantages beyond their glycemic impact, including their protein and fiber content.

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Glycemic Index Table

For a 100-gram serving of soybeans, the glycemic index (GI) is approximately 15, which is classified as low.¹ This means soybeans have a minimal impact on blood sugar levels, making them an excellent choice for those managing diabetes or looking to stabilize energy levels.

Soybeans contain about 9 grams of carbohydrates per 100 grams serving.² To calculate the glycemic load (GL), which provides a more practical measure of how a typical serving size affects blood glucose, we use the formula:

GL = (GI x Carbohydrates per Serving) / 100

Applying this formula:

GL = (15 x 9) / 100 = 1.35

Thus, the glycemic load of a 100-gram serving of soybeans is approximately 1.35.

The low GI of soybeans suggests they have a minimal effect on blood glucose levels, making them suitable for inclusion in a diabetes-friendly diet. The GI of soybeans remains low regardless of the cooking method, as their high protein and fiber content helps moderate the release of sugars into the bloodstream.² This characteristic is beneficial for blood sugar management and overall metabolic health.

Glycemic Index

15

Serving Size

100g

Carbohydrate* per Serving (g)

9 g

GL per Serving

1.35

Nutritional Facts

Soybeans are highly nutritious, providing a rich source of protein, fiber, and essential nutrients. A 100-gram serving of boiled soybeans contains approximately 16 grams of protein and 6 grams of dietary fiber, and is a good source of vitamins and minerals, including iron, calcium, and B vitamins.² Their high protein content and beneficial fats make them excellent for supporting muscle health and overall nutritional balance.²

The nutritional information below is for 100 g of soybeans.²

Calories

446 kcal

Carbs

9 g

Protein

16 g

Fiber

6 g

Cholesterol

0 mg

Vitamins

C (6 mg)

Sodium

0 mg

Total Fat

20 g

Are Soybeans Good for Weight Loss?

Soybeans can be an effective component of a weight loss diet due to their high protein and fiber content, which helps promote satiety and reduce overall calorie intake. A 100-gram serving of boiled soybeans contains about 16 grams of protein and 6 grams of fiber, both of which contribute to a feeling of fullness and can help manage appetite.² High-protein foods like soybeans can also support muscle maintenance, which is crucial for a healthy metabolism during weight loss.

Moreover, soybeans have a low glycemic index (GI) of approximately 15, which means they have a minimal impact on blood sugar levels and can help prevent blood sugar spikes that often lead to increased hunger and overeating. Unlike some weight loss foods that may be low in nutrients, soybeans provide essential vitamins and minerals while supporting weight management through their balanced macronutrient profile.

Are Soybeans Good for People Living with Diabetes?

Soybeans can be a safe and beneficial food choice for individuals with diabetes. Their low glycemic index (GI) of approximately 15 indicates that they have a minimal impact on blood sugar levels.¹ This low GI, combined with their high protein and fiber content, helps to stabilize blood sugar and control appetite, making soybeans a valuable addition to a diabetes-friendly diet.²

Beyond their GI, soybeans offer additional advantages for diabetes management. They contain compounds called isoflavones, which may have beneficial effects on insulin sensitivity and inflammation. This makes soybeans not only a low-GI food but also one that supports overall metabolic health, which is essential for managing diabetes effectively.

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Allergies

Allergies to soybeans are relatively common, particularly in children, and can cause a range of symptoms, from mild hives to severe anaphylaxis. Soybean allergy is often associated with other legume allergies and can sometimes persist into adulthood. Unlike some other allergens, soybeans are present in many processed foods, making it challenging for individuals with allergies to avoid exposure.

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FAQs

What is Glycemic Index?

The glycemic index (GI) is a measure of how quickly a carbohydrate-containing food raises blood sugar levels compared to a reference food, usually glucose. It ranks foods on a scale from 0 to 100, with higher values indicating a faster rise in blood sugar. The glycemic index (GI) scale is typically categorized as follows: Low GI [55 or less], Medium GI [56-69], High GI [70 or higher]. Foods with a high glycemic index digest rapidly and can cause dramatic fluctuations in blood glucose or glucose spikes.

What is Glycemic Load?

Glycemic load (GL) takes into account both the quality (glycemic index) and quantity (carbohydrate content) of carbohydrates in a specific serving of food. It is a measure of how much a particular food will raise blood sugar levels. GL is calculated by multiplying the glycemic index of a food by its carbohydrate content and dividing it by 100. It provides a more accurate representation of the overall impact of a food on blood sugar compared to the glycemic index alone.

Does Soybean Spike Insulin?

No, soybean does not spike insulin. Soybeans are a low-glycemic index food, which means they have a minimal impact on blood sugar levels and do not cause a significant increase in insulin production. In fact, soybeans are often recommended as part of a balanced diet for individuals with diabetes or those looking to manage their blood sugar levels.

Is Soybean Low Glycemic?

Yes, soybean is considered low glycemic. The glycemic index (GI) is a measure of how quickly a food raises blood sugar levels. Foods with a low GI value (55 or less) are digested and absorbed more slowly, resulting in a slower and more gradual rise in blood sugar levels. Soybeans have a low GI value, making them a suitable choice for individuals looking to manage their blood sugar levels or follow a low glycemic diet.

Can People Living with Diabetes Eat Soybean?

Yes, people living with diabetes can eat soybeans. Soybeans are a nutritious food choice for individuals with diabetes as they are low in carbohydrates and have a low glycemic index. This means that they have a minimal impact on blood sugar levels. Additionally, soybeans are a good source of protein, fiber, and healthy fats, which can help regulate blood sugar levels and promote overall health. However, it is important to consume soybeans in moderation and as part of a balanced diet to ensure optimal blood sugar control. As always, it is recommended to consult with a healthcare professional or registered dietitian for personalized dietary advice.

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References

  1. The University of Sydney. (2023, May 1). Glycemic Index – Glycemic Index Research and GI Newshttps://glycemicindex.com/
  2. USDA FoodData Central. (2019, April 1). Food Details - Soybeans, mature seeds, raw. https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients

About the author

It is a long established fact that a reader will be distracted by the readable content of a page when looking at its layout.

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About the author

Brittany Barry is a national board-certified health coach and NASM-certified personal trainer based in South Carolina.

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Please note: The Signos team is committed to sharing insightful and actionable health articles that are backed by scientific research, supported by expert reviews, and vetted by experienced health editors. The Signos blog is not intended to diagnose, treat, cure or prevent any disease. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider. Read more about our editorial process and content philosophy here.

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