How the diets react
Diet Ratings
Cooked soybeans contain ~7g net carbs per 100g cooked serving. Technically low-carb but higher than other keto vegetables. High in plant-based protein and fat. Portion control required.
Strict keto practitioners avoid soybeans due to phytoestrogen content and concerns about processed soy products; some also question the insulin response despite low carbs.
Whole plant legume, complete protein source, minimally processed. Excellent nutritional profile with all essential amino acids. Staple in plant-based diets.
Soybeans are legumes, explicitly excluded from paleo diet. Additionally, they contain high levels of phytic acid and anti-nutrients, and most are genetically modified.
Legume staple rich in plant-based protein, fiber, and micronutrients. Aligns with Mediterranean emphasis on plant-based foods eaten multiple times daily. Whole soybean form preferred over processed derivatives.
Soybeans are legumes (plant-derived) and explicitly excluded from carnivore diet. High in plant compounds and antinutrients incompatible with carnivore principles.
Soy is explicitly excluded from Whole30. Soybeans are legumes and contain soy, which is prohibited for the full 30 days.
Monash rates cooked soybeans as low-FODMAP at 75g (½ cup) serving. Larger portions exceed GOS threshold. Soy products vary: tofu and tempeh are lower-FODMAP alternatives.
Excellent plant-based protein, rich in potassium, magnesium, fiber, and phytonutrients. Low sodium when prepared without added salt. Core DASH legume.
Soybeans provide complete protein and low-glycemic carbs, but are high in omega-6 polyunsaturated fat. Zone diet prefers monounsaturated fats. Usable in moderation with careful fat portioning, but not ideal compared to other legumes.
Whole soy foods are emphasized in anti-inflammatory diet. Rich in plant protein, fiber, isoflavones (polyphenols), and omega-3 fatty acids. Fermented forms (tempeh, miso) offer additional benefits.
Excellent protein density (18g per cooked cup), high fiber (10g per cup), low fat relative to protein, nutrient-dense. Easy to digest when cooked soft. Small portions provide substantial satiety. Ideal GLP-1 companion food.
Controversy Index
Score range: 1–9/10. Higher controversy = more disagreement between diets.