Beans are a major category in our food, including soybeans, peas, green beans, kidney beans, lentils, and more. The best beans are soybeans. They contain 36-42% protein, which is the highest among human foods (lean meat is 20%, chicken is 17%, and fish is 16.8%). Additionally, soybeans contain 12-18% oil, mostly in the form of unsaturated fatty acids.
Soybeans are an excellent food for humans, with hundreds of products such as tofu and dried tofu. Soybeans also contain a certain amount of B vitamins, calcium, phosphorus, and iron. Soybeans contain some anti-digestive factors; raw consumption can cause indigestion and bloating, but these can be removed through processing and heating.
For vegetarians, soybeans are a good source of protein and can partially replace meat. However, the phytic acid and polyphenols in beans significantly reduce the absorption rate of iron. Therefore, although beans are relatively high in iron, vegetarians are at a higher risk of anemia. To prevent anemia and deficiencies in other nutrients, vegetarians should eat more fruits and vegetables along with beans and prioritize fermented bean products such as fermented bean curd, douchi, and soy sauce to improve the utilization of plant-based iron and other minerals.