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Need a healthy snack? Try roasted soy nuts

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Everybody gets that snack time craving once in a while. But snack time becomes a bit of a problem when there aren’t any options on hand that are both healthy and packed with enough protein to keep you full and prevent snacking too much.

You can overcome the challenge of finding a delicious snack that’s also good to you, though, with soy nuts – also commonly known as roasted soybeans.

Soy nuts come in many forms. Here at Laura® Soybeans, we offer Tosteds, which are our regular soybeans that have been dry roasted. We also have Tosteds Trails, which is a blend of our Tosteds, banana chips, cranberries, blueberries and dark dairy-free chocolate chips.

Here’s why these two tasty options are perfect for health conscious folks who also need a good snack option from time to time.

Soy nuts are a filling snack

Our bodies need fuel throughout the day, not just at meal time. That’s why it’s important to consume foods that are going to keep you full.

Soy nuts, or roasted soybeans are perfect for this job. They are pretty dense in calories, which means you don’t need too much to feel full.

However, as with any snack that comes with its fair share of calories, you want to be careful not to over-indulge. High-calorie counts are great at filling you up with a controlled portion.

High in protein and dietary fiber

Not all calories are bad, though, and the calories in soy nuts, or our Tosteds, are paired with high amounts of protein and dietary fiber. Soybeans already come with plenty of protein and fiber and they maintain those nutritious qualities when roasted.

What do you need dietary fiber for? Well, if you need to watch blood sugar or cholesterol, then dietary fiber is very helpful. On top of that, it can help your body’s digestive system stay on track and working properly.

It’s also great at telling your body when snack time is done because you actually feel full when eating snacks with fiber.

Protein also is beneficial in that it assists our bodies in repairing cells and tissue and growing or building muscle.

Packed with helpful vitamins minerals

Dry roasted soybeans are also a great source of vitamins and minerals that our bodies crave.

That includes folate, which is a B vitamin beneficial to pregnant women and nursing mothers. Folate also helps our bodies develop new cells.

And if you are looking for a well-rounded snack that contains plenty of minerals, then look no further than soy nuts. This little snack has plenty of calcium for better bone health, potassium for a healthier heart and magnesium for heart health, immune system support and better-functioning muscles and nerves.

A good snack for teens

Thanks to all those nutritious benefits, soy nuts and other soyfoods are a great snack choice in any household with teens. Young people are known to snack often, so the choices they make when picking snack foods are important.

By having soy nuts on hand, you can steer your teens away from snacks that are high in both fat and sugar. This helps reduce how many calories they take in during the day.

Research has shown that kids and teens who snack on soyfoods are less likely to have their appetites ruined for family meal times, snack less in general and see an overall improvement in their general diets.

Better weight management for the entire family

One of the reasons soyfoods are so beneficial for young people is that their nutrition profile lends itself perfectly to anyone who wants to maintain a healthy weight.

But keeping a healthy body weight is not just for teens and other children – it’s for everyone.

It’s thanks to all that protein found in soybeans. Snacks with high protein content help the body grow leaner muscle. Protein also keeps you feeling full longer and can regulate insulin levels.

Boost your heart health

Heart health is another benefit of soybeans for everyone, regardless of their age. By eating soy nuts as a snack, you can lower cholesterol levels and decrease other risks associated with heart disease thanks to the nutrients found in soy. We have already covered the fiber and protein, which undoubtedly help heart health, but the real hero in soybeans that helps promote better heart health is isoflavones.

Isoflavones are phytochemicals that are contained in soybeans and other soyfoods. Isoflavones are plant-based compounds that have been shown to help tackle high blood pressure and lower cholesterol levels. Studies have shown that introducing more soyfoods into your diet, including soy nuts, could protect your heart against cardiovascular disease.

We should also mention that isoflavones help combat symptoms associated with menopause because they act similar to estrogen when ingested.

You can make your own dry roasted soybeans

If you’d like a simple recipe for dry roasting your own soybeans, then we recommend this one from The Soyfoods Council. Of course, don’t forget to purchase the best soybeans for the most delicious results.


  • 1 cup of dried soybeans
  • 1/4 teaspoon salt, less or more if desired


  • Look over your soybeans and throw away any that are broken. Throw away any other debris, too.
  • Place the soybeans in a strainer. Rinse.
  • Place soybeans in a large saucepan or bowl. Cover with about 4 inches of cold water. Soak overnight.
  • Rinse the beans and drain well.
  • Preheat your oven to 300 degrees Fahrenheit.
  • Spray a nonstick baking sheet with a light layer of olive oil.
  • Place the soybeans on a baking sheet. Be sure to spread them evenly.
  • Spray again with the olive oil spray.
  • Place the sheet in the oven and bake for about 1 hour or until the soybeans are crunchy and lightly browned. Stir every 15 minutes.
  • Remove from the oven.
  • Sprinkle the soybeans with salt.

Or you can purchase Tosteds from Laura® Soybeans

If you’d like your soybeans to arrive pre-roasted, then try our Tosteds or Tosteds Trails. Both are made with non-GMO Laura® Soybeans that are grown right here on our fifth-generation family farm.

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