From the Guidelines
Soybeans are the single most nutritionally complete food besides breast milk, eggs, potatoes, and quinoa. According to the most recent and highest quality study 1, legumes, including soybeans, are recommended to be eaten at least twice weekly, and they provide an exceptional nutritional profile containing all nine essential amino acids, making them a complete protein source comparable to animal products. They offer approximately 36% protein by weight, along with significant amounts of dietary fiber, iron, calcium, magnesium, and B vitamins. Soybeans also contain healthy unsaturated fats, including omega-3 fatty acids, and various phytonutrients like isoflavones that may provide additional health benefits. The versatility of soybeans allows them to be consumed in many forms including whole beans, tofu, tempeh, soy milk, and edamame, making them adaptable to various diets.
Some key points to consider when consuming soybeans include:
- Proper preparation methods such as soaking, sprouting, or fermenting can reduce antinutrients like phytates that can inhibit mineral absorption and enhance nutrient bioavailability 1.
- Soybeans can be incorporated into a balanced diet to contribute significantly to meeting daily nutritional requirements.
- Regional variation in how legumes are grouped in food guides may affect consumption patterns, but the importance of legumes in the diet is widely recognized 1.
- A diet that includes legumes, such as soybeans, can provide numerous health benefits, including supporting a healthy gut microbiome 1.
Overall, incorporating soybeans into a balanced diet can have a significant impact on morbidity, mortality, and quality of life by providing essential nutrients and supporting overall health.
From the Research
Nutritionally Complete Foods
The question of the single most nutritionally complete food besides breast milk, eggs, potatoes, and quinoa is complex and multifaceted.
- Breast milk is considered the ideal food for newborn nutrition, providing all necessary nutrients for growth and development 2.
- Eggs are a significant source of essential nutrients, including omega-3 fatty acids, vitamins D and E, and minerals like iodine and selenium 3.
- Quinoa is a pseudo-cereal with a balanced amino acid profile, high fiber content, and presence of various minerals and vitamins, making it a functional food with numerous health benefits 4.
- Other foods like lentils and quinoa proteins are being explored as dairy-based protein alternatives due to their high nutritional value and increasing consumption trends 5.
Comparison of Nutritional Value
While quinoa and eggs are both considered nutritionally complete foods, they have different nutritional profiles.
- Quinoa is high in fiber, minerals, and vitamins, but relatively low in fat and calories 4.
- Eggs are a good source of protein, omega-3 fatty acids, and various vitamins and minerals, but higher in fat and calories compared to quinoa 3.
- Lentil and quinoa proteins are being developed as plant-based protein alternatives with high nutritional values and protein digestibility 5.
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