Diet Ratings
Soybeans contain 7g net carbs per cooked cup, making them consumable in small portions. However, they're processed foods and some keto practitioners avoid them due to phytoestrogens and processing concerns.
iSome keto advocates avoid soybeans entirely due to concerns about phytoestrogens, processing methods, and potential inflammatory properties, preferring whole food fat sources.
Soybeans are whole plant legumes with no animal products. They are nutrient-dense, providing complete protein, and are a cornerstone of plant-based nutrition.
Legume explicitly excluded from paleo diet. Contains antinutrients, phytic acid, and is typically processed (soy products).
Soybeans are legumes rich in plant-based protein, fiber, and nutrients. They align with Mediterranean emphasis on plant-based foods and legumes, though less traditional in Mediterranean regions than other beans.
iSome traditionalists argue soybeans are not historically Mediterranean and prefer regional legumes. However, modern Mediterranean diet experts increasingly recognize soybeans as compatible with plant-based protein goals.
Legume (plant-derived). Contains plant proteins, phytoestrogens, and anti-nutrients. Completely excluded from carnivore diet.
Soy is explicitly excluded from Whole30 as a legume. No exceptions apply to soybeans.
Soybeans contain GOS (galacto-oligosaccharides), a FODMAP. Monash rates cooked soybeans as low-FODMAP at 100g (½ cup cooked), but portions above this are high-FODMAP.
Excellent plant-based protein source. Rich in fiber, potassium, magnesium, and phytosterols. Low sodium when prepared without added salt. Supports cardiovascular health and blood pressure reduction.
Soybeans contain both protein and carbs but are higher in fat (mostly polyunsaturated). Acceptable in Zone but requires careful portioning to maintain 40/30/30 ratio and balance omega-6 content.
iSome Zone practitioners prefer limiting soy due to phytoestrogen concerns and omega-6 content, though Dr. Sears does not explicitly exclude soy as a protein source.
Soybeans contain plant-based omega-3s and protein, but are also high in omega-6 polyunsaturated fats. Fermented soy products (tempeh, miso) are preferable. Unfermented soy's phytoestrogens and potential inflammatory omega-6 ratio create debate.
iSome research supports soy's anti-inflammatory isoflavones and cardiovascular benefits. However, AIP protocol excludes soy due to lectin content. Dr. Weil recommends moderation and favors fermented forms. Omega-6 content concerns some anti-inflammatory advocates.
Soybeans are a complete protein (9g protein per cooked cup), high in fiber (10g per cup), low in fat relative to protein content, and nutrient-dense. They support muscle preservation during weight loss and aid digestion. Easy to digest when cooked properly.
Controversy Index
Score range: 1–9/10. Higher controversy = more disagreement between diets.