What are the harms of eating fried soybeans regularly over a long period?

Eating fried soybeans over a long period may lead to gastrointestinal discomfort, impaired mineral absorption, bloating and flatulence, increased kidney burden, and obesity. Although fried soybeans are nutritious, excessive consumption can trigger various health issues. If persistent abdominal pain, hematuria (blood in urine), or abnormal weight gain occur after prolonged intake, medical attention is recommended.

1. Gastrointestinal discomfort: Fried soybeans are rich in dietary fiber and oligosaccharides. Long-term, high consumption can irritate the gastrointestinal mucosa and increase digestive load, leading to symptoms such as stomach pain, diarrhea, and nausea—especially noticeable in individuals with weak digestive function.

2. Impaired mineral absorption: Fried soybeans contain phytic acid, which binds with minerals like calcium, iron, and zinc to form indigestible complexes. Prolonged intake reduces the body’s absorption efficiency of these nutrients, potentially causing mineral deficiencies.

3. Bloating and gas: The oligosaccharides in soybeans cannot be broken down by human digestive enzymes. When they reach the large intestine, they are fermented by gut bacteria, producing significant amounts of gas. This often results in chronic bloating and increased flatulence.

4. Increased kidney burden: Fried soybeans are high in plant protein. Long-term excessive intake keeps the kidneys in a state of high metabolic load, potentially impairing kidney function—particularly risky for individuals with pre-existing kidney conditions.

5. Risk of obesity: Fried soybeans are calorie-dense, and additional oils and seasonings used during frying further increase their caloric content. Regular, excessive consumption may lead to a calorie surplus, contributing to weight gain—especially when combined with low physical activity.

To safely consume fried soybeans, limit portion sizes to no more than 20 grams per serving and avoid eating them continuously over long periods. Soaking soybeans before cooking can help soften them and reduce anti-nutritional factors. Maintain a balanced diet by pairing soybeans with vegetables and grains. Individuals with poor digestion may consider substituting fried soybeans with soy products like tofu.