What are the benefits and harms of soy and soy products? Are soy products harmful to health?
Soybean is a representative of one of the oldest legume crops. There have long been various discussions about its benefits and harm to human health. East Asia is considered its homeland, but it is cultivated everywhere. Its fruits are very rich in plant protein, so they successfully replace animal products. Soy has an amazing calorific ability. Having no taste or smell of its own, it is able to absorb them from the outside, replacing any products made from natural animal meat, including sausage, pate and other meat delicacies, and soy meat analogues do not contain cholesterol, they are better absorbed and do not lead to obesity. Low-fat flour is made from soybeans (by pressing protein fibers until the structure changes), as well as soy milk. It contains 40% proteins, which completely replace animal proteins, as well as iron, calcium, magnesium, manganese, sodium, phosphorus, vitamins B1, B9, C, D, E and unsaturated fatty acids.
Soy - 11 beneficial properties
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Cancer Prevention
Cancer is one of the many causes of death in modern society. Consumption of soy products theoretically increases the incidence of breast cancer. However, most scientific studies indicate that consuming soy products may actually reduce the risk of breast cancer. Research results also show that the product has a protective effect against prostate cancer in men. Soy components such as isoflavones, lectin, and lunasin have a potential cancer-preventive effect.
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For heart health
Soybean is a supplier of minimal amounts of fat. Soybeans are actually a good source of healthy, unsaturated fats that help lower overall cholesterol levels. This allows you to avoid diseases such as atherosclerosis, which can lead to heart attack and stroke. In addition, soy contains some specific fatty acids that are necessary for the health of the circulatory system. Linoleic and linolenic acids are two fatty acids found in soy that significantly help regulate smooth muscle function in the body and help maintain proper blood pressure levels. Soy fiber helps lower cholesterol levels in the body by scraping, cleansing the walls of blood vessels and arteries.
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Normalizes sleep
Soybeans help control several aspects of metabolism, which helps reduce sleep disturbances and prevent insomnia. In addition, soy is high in magnesium, a mineral that is directly linked to improving the quality, duration and rest of your sleep.
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Activates metabolism
As mentioned earlier, soy is an extremely important source of protein. When the body contains enough protein, the metabolic system receives a serious boost. Proteins are the building blocks of cells, blood vessels, and virtually every important part of the human body. Soy proteins ensure proper cell regeneration. It's very difficult to get enough protein when you're following a vegetarian or vegan lifestyle, so soy is a good source and an excellent substitute for proteins typically found in red meat, chicken, eggs, dairy and fish.
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Prevents the development of anemia
Soy is quite high in copper and iron, and both of these elements are important for the formation of red blood cells, which, when entering the body, deliver oxygen, which leads to the healthy functioning of all body systems. This maximizes metabolism and increases energy levels, helping prevent anemia.
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Benefits of soy for women
Menopause is the period in a woman's life when menstruation stops. This condition is often accompanied by unpleasant symptoms: sweating, mood swings and hot flashes, which occur due to decreased estrogen levels. However, Asian women, especially Japanese women, are much less likely to experience symptoms associated with menopause than Western women. Higher consumption of soy products in Asia explains this difference. Research shows that the isoflavones contained in soy significantly help relieve menopausal symptoms.
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Prevents birth defects in babies
Soy contains an impressive amount of complex vitamins and folic acid, which is very important for pregnant women. Folic acid is guaranteed to prevent neural tube defects in infants.
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Treats osteoporosis
Soy is very beneficial for people suffering from osteoporosis, decreased bone density and an increased risk of fractures, especially the elderly. Frequent consumption of soy products with isoflavones helps reduce the risk of osteoporosis in postmenopausal women.
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Helps with weight loss
Sprouted soybeans work both ways and can be both beneficial and harmful. First of all, soybeans as well as soybeans suppress appetite, which can help people eliminate overeating that leads to obesity and all the risks associated with it. In addition, soybean sprouts provide high amounts of fiber and protein, which leads to weight gain when consumed in large quantities. Thus, soy is beneficial for both people who want to lose weight and those who want to gain it.
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Prevents diabetes
Diabetes mellitus is one of the most dangerous diseases. Consumption of sprouted soybean is certainly an effective method of preventing and treating this disease mainly because soybean has demonstrated the ability to increase insulin receptors in the body, thereby helping to effectively manage the disease or prevent its occurrence. Earlier studies show that soy products reduce the risk of developing type 2 diabetes.
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Stimulates the digestive system
Soy fiber is one of the most important parts of the plant in terms of the digestive system. Fiber strengthens stool, which makes it move through the digestive system without much effort. Likewise, fiber stimulates peristaltic movements and smooth muscle contractions, which helps food pass through properly. Fiber is very important for our body because constipation can be a very serious condition and can lead to colon cancer.
Soy - harm and contraindications
Besides the fact that soy products are very healthy, they can be harmful to a certain category of people and create some negative consequences, for example:
- Migraine. The high content of isoflavones in soy can lead to the development of diseases such as migraine.
- Thyroid diseases. In some cases, soy products have caused problems with the normal functioning of the thyroid gland, especially in children and infants. Even adults with hypothyroidism are advised to consult a doctor before consuming soy products. Studies have shown that soy can lead to hormonal changes and the development of goiter symptoms.
- Allergy. Many people suffer from food allergies. It can occur on peanuts, milk, shellfish, and soy. Signs and symptoms of a soy allergy may include a runny nose, scratchy nose, rash, difficulty breathing, trouble swallowing, dizziness, feeling weak, and a significant drop in blood pressure levels.
- Gastrointestinal disorders. Some gastrointestinal problems are sometimes associated with soy foods. Excessive consumption of soy can lead to indigestion, nausea, and loose stools.
- Harm to the male body. Soy, while beneficial for the male body, can also be harmful. Studies by many scientists show that soy consumption can affect testosterone levels in men; its phytoestrogens content reduces male libido. Research also suggests that soy consumption may affect sperm quality in men.
- Soy affects the female body. Scientific research also proves that soy is not only beneficial, but in some cases harmful to the female body. Risks of possible tumor growth among women, as well as breast cancer due to excessive soy consumption, have been identified.
What else is useful?
Soybean is one of the most popular and promising agricultural crops in the world. It is often called a product of the future that can save humanity from hunger. The reason for this positive characteristic is the variety of products that are made from soybeans: milk, meat, cottage cheese, asparagus, butter, flour, sausages and even chips. Why soy products are so popular, read further in the article.
From this article you will learn:
Soy products: production technologies and composition
Although there are vast differences in appearance, texture, taste and color, all soy products are made from the beans of this plant. In most cases, the first stage of processing is their soaking with further extraction of milk. Asparagus and cottage cheese are subsequently obtained from it. To obtain asparagus, soy milk is boiled, during which the curdled protein is removed from the surface. To coagulate milk into curd, coagulants (citric acid, magnesium chloride or calcium sulfate) are used.
Through mechanical processing, oil and flour are obtained from beans. Extrusion cooking of dough (from meal or flour) produces a spongy textured mass called soy meat.
As a result of fermenting beans, various types of paste are obtained, as well as. Special cultures of microorganisms are added to soybean seeds boiled and/or mixed with wheat, which change the composition, taste and smell of the product. The solid part of the fermented mixture is used for miso, twenjang, gochujang pastes, and the liquid part is used for sauce.
All soy products are characterized by a high content of protein and amino acids. In beans, its mass fraction is up to 50%. For this reason, they are popular among vegetarians and vegans who need a good source of protein in the absence of meat. An important feature is also the high content. These phytoestrogens are plant hormones analogous to those produced by the body.
The benefits and harms of soy products
Due to the large differences in composition, the beneficial properties of soy products are manifested to varying degrees. To one degree or another, their influence on health and general well-being is expressed in the following cases:
- To lower cholesterol. Soy and its derivatives not only contain extremely little “bad” cholesterol, but also stimulate its removal from blood vessels. In some cases, doctors recommend consuming soy products for hypercholesterolemia, atherosclerosis, heart disease and hypertension.
- Soy products for weight loss. Due to their low calorie content and low fat and carbohydrate content, soy products help reduce body weight. They stimulate the body to use stored reserves and help remove waste and toxins by improving metabolism.
- Soy isoflavones may be useful in preventing cancer of the breast and organs involved in reproductive functions.
- For diabetics. Due to their low carbohydrate content, these foods rarely worsen diabetes.
- Soy diet for allergy sufferers. Soy milk and its products are a wonderful alternative to alternatives made from animal milk for those who are allergic to lactose.
- To maintain emotional and physical tone. The presence of lecithin, various trace elements, minerals and amino acids prevents neurological diseases and cognitive decline.
- For digestion. Soy polysaccharides maintain the balance of intestinal microflora, promote regular bowel movements and reduce the load on the intestines.
What products contain soy?
Soy and its derivatives are found in a large number of products that can be found in any store. Lecithin, protein, and soybean flour are widely used in the food industry. Lecithin is popular in the confectionery and baking industries as a natural emulsifier, and protein is popular as a protein filler in emulsified meat and minced meat. Thus, you can find soy in a variety of products: from cookies to dumplings.
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Soy milk
This is a plant-based milk that is produced by squeezing soaked and boiled soybeans. It can be prepared at home without much difficulty. Up to 5% of the composition (depending on the production technology) is protein. Typically high in vitamin B12 and calcium. Quickly absorbed by the human body. Yogurts, smoothies, tofu, cocoa and coffee, such as soy milk lattes, have a delicate and mild taste. due to the presence of vitamin E, isoflavones, lecithin and low saturated fat content.
Soy meat
Bean curd (tofu cheese)
Tofu, which is called both curd and soybean cheese, is produced by curdling milk with coagulants. Varieties of tofu differ in hardness, smell, and the presence of additional ingredients that determine its flavor and aromatic properties. Traditional tofu has been consumed in Southeast Asia for more than 2 thousand years and remains popular today.
In general, similar to other products. It gives the body a lot of valuable protein, amino acids, minerals (especially calcium, sodium, iron), phytoestrogens. It is used in the preparation of desserts, soups, salads, cold and hot dishes, and smoked snacks.
Asparagus
Fuzhu in Chinese or yuba in Japanese is called soy asparagus in Russia and the CIS. This name has been assigned to the product since the times of the USSR, although this product has nothing to do with real asparagus. Fuzhu is made by collecting and drying the curdled protein in soy milk when heated. The rolled and dried film is soaked before use and used in salads, soups, and hot dishes. The Japanese prefer to eat it separately, dipping it in sauce.
They consist of improving metabolism, digestion, maintaining stable functioning of the nervous system and brain, and influencing the endocrine system.
Soy flour
It is made by grinding or grinding whole beans, cake or soybean meal until a white-cream powder product is formed. The composition of the low-fat product, the most popular in cooking, is characterized by a high protein content (up to 50%) and a low fat content (up to 1%), the presence of zinc, magnesium, calcium, phosphorus and potassium in the composition. expressed by the action of phospholipids, polyunsaturated fatty acids and minerals:
- the functioning of the liver, kidneys, and immune system improves;
- muscle tone increases;
- the skeleton is strengthened;
- metabolism is stabilized;
- degenerative changes in the nervous system are prevented.
Flour, which can be made at home, can be used to make flavors like candy, pancakes, bread, cookies, etc.
Soybean oil
Vegetable oil from soybeans is the most popular in the world, judging by annual production volumes. In deodorized, refined form, it is widely used in home cooking and the food industry. It goes well with vegetables, fish, meat and poultry. differs in the presence of fatty acids that are characteristic of fish oils. They provide a beneficial effect on the heart and blood vessels, strengthening the overall immune system.
Soy noodles
This product is very similar to the more famous funchoza in Russia - “glass” noodles made from mung bean starch. A product made from soy has less starch content. Therefore, it is safer for overweight people and diabetics. When consumed, it provides the body with highly digestible plant protein, minerals and phospholipids, helping to maintain overall well-being at a good level.
When boiled, the noodles look like a translucent rubber band and are a little springy on the teeth when chewed. Thanks to its neutral taste, it goes well with any side dishes and bases, so it can be added to almost any salads, soups, appetizers and dishes.
Soy chips
This is a healthy alternative to the classic potato chips that have taken over the market. Soy chips do not contain as much salt and fat as most analogues widely sold in retail chains, and have more minerals, vitamins and bioactive components. To satisfy customer demand, chips are produced in various flavors: meat, cheese, cream, onion, etc.
Soy formula for children with allergies to cow's milk protein
Soy formula for newborns is an alternative to cow's milk-based milk nutrition for children who cannot consume it due to allergies to lactose and milk protein. They contain vegetable soy protein, vitamin supplements, micro- and macroelements. The opinion that these products are hypoallergenic is erroneous - children may be intolerant to soy vegetable protein, so inclusion in the diet requires a doctor’s recommendation.
Pediatricians strongly do not recommend using soy formula for feeding “healthy” newborns (without allergies), because this leads to lack of nutrition and low body weight. Indications for the use of soy mixtures are:
- acquired, temporary or congenital lactose deficiency;
- allergy to cow, goat or breast milk;
- viral diarrhea;
- galactosemia (disorder of galactose metabolism).
Soy sausages: composition and nutritional value
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Soybean sausages are a nutritious and healthy alternative to traditional meat products for those who follow a vegetarian or vegan diet. They contain up to 50% easily digestible vegetable protein and retain phytoestrogens, amino acids, minerals and vitamins after heat treatment. Regular consumption promotes:
- reducing sugar and cholesterol levels;
- improving digestion;
- normalization of heart rate;
- preventing aging;
- stabilization of metabolism, blood pressure and hematopoiesis.
The sausages contain boiled beans or tofu, sauce, spices, vegetable oil, onions, garlic and mustard.
Soybean is a plant of the legume family. Its uniqueness lies in the fact that soybean is the only plant that supplies complete protein with the best combination of amino acids, close to the animal. There is also enough fat in soybeans, but few carbohydrates.
In addition, soy contains many phospholipids (for which soybean is the leader among plants), linoleic acid, tocopherols (also a leader among vegetable oils), lecithin and choline, isoflavones (phytoestrogens) and a lot of other useful nutrients.
Read about whether soy is harmful and the controversy surrounding this product here:. This is an objective and balanced analysis, without speculation and “intimidation” that Runet is full of. This article is devoted to the issue of soybean composition.
Soy proteins
The World Health Organization, when assessing the quality of proteins for children and adults, gave soy protein isolate a maximum rating of 1. This means that its biological value is no less than the value of meat and dairy proteins. Soy protein is perfectly absorbed by the body.
Squirrels- 35-40% (in other legumes 20-30)
Soy fats
Zhirov Soybeans also contain a lot of - unsaturated: polyunsaturated (linoleic acid, linolenic acid) and monounsaturated (oleic acid).
There is significantly less saturated fat (palmitic acid).
Fats - up to 40% (in other legumes 2-14%) Of them:
- Unsaturated fats - 86%
- Linoleic acid and linolenic acid - 63% (linolenic acid - 7%)
- Oleic acid - 23%
- Saturated fats - 14% (cf. animal fats 41-66%)
The role of linoleic, and especially linolenic acid - a plant version of omega-3 fatty acids - is very important; the acid prevents the formation of atherosclerotic plaques and reduces the risk of developing certain types of cancer. This fundamental property of soy allows it to be considered an anti-atherosclerotic product that lowers cholesterol.
Phospholipids - 1.6-2.2% Phospholipids increase the detoxification capacity of the liver, reduce the need for insulin in diabetics, and prevent degenerative changes in nerve cells, muscles, and capillaries. Tocopherols - 830-1200 mg/kg Tocopherols - allow you to remain strong and young for a long time, they increase the body's protective properties and potency to the greatest extent.
Soy carbohydrates
Carbohydrates - 20-30% (soluble sugars, polysaccharides).
Among carbohydrates, raffinose and stachyose help reduce the risk of dysbiosis and cancer (they are food for bifidobacteria).
More about the composition of soybeans in numbers:
Macro- and microelements (in mg per 100 g of seeds):
- potassium - 1607
- phosphorus - 603
- calcium - 348
- magnesium - 226
- sulfur - 214
- silicon - 177
- chlorine - 64
- sodium - 44
- iron - 9670
- manganese - 2800
- boron - 750
- aluminum 700
- copper - 500
- nickel - 304
- molybdenum - 99
- cobalt - 31.2
- iodine - 8.2
Vitamins
- β-carotene - 0.15-0.20
- vitamin E - 17.3
- pyridoxine (B6) - 0.7-1.3
- niacin (PP) - 2.1-3.5
- pantothenic acid (B3) - 1.3-2.23
- riboflavin (B2) - 0.22-0.38
- thiamine (B1) - 0.94-1.8
- choline - 270
- biotin - 6.0-9.0 mcg
- folic acid - 180-200.11 mcg
(Data "About composition of soy in numbers” taken from Wikipedia).
2 SHORT REFERENCES
What soy products do we know? Soy products - tofu, tempeh, misso, natto, soy sauce, soy flour, soy meat, soy nuts and soy milk, etc. Soy and soy products are widely used in East Asian (especially Japanese and Chinese) and vegetarian cuisine.
More details: composition, benefits, use in cooking, how to choose.
What is GM soybean? Soybean is one of the crops that is currently undergoing genetic modification. GM soy is included in an increasing number of products. There is some debate about how safe it is. However, soybean producers are required to indicate on the product packaging and label whether it contains genetically modified organisms (GMOs) or not.
Today, soy products are becoming increasingly popular. They replace cheeses, meat and milk for certain indications or in case of adherence to vegetarianism. Information about soy is very contradictory, which is why many people try to exclude it from their diet. You shouldn’t treat it so categorically, because the product also contains useful substances. To properly use soy in your diet, you need to study its composition, properties and types of food for which it is a raw material.
What is soy
This is a type of annual plant from the legume group along with peas, lentils and beans. It reaches a height of about 2 meters. There are different types of soy:
- Manchurian;
- Korean;
- Chinese;
- Indian.
It is one of the most popular and affordable plant proteins used to produce meat, cheese and milk substitutes. For persons who do not consider themselves to be athletes, such a replacement is quite acceptable. Soy is especially common among those who follow a vegan diet. Previously, it was believed that soy products were only harmful, but after a series of studies it was proven that such raw materials have several beneficial properties due to their unique composition.
Chemical composition
Soy has become popular due to its high protein content, which contains amino acids essential for the body. Depending on its variety, the level of these nutrients can vary from 30 to 50%. The composition of soybeans, in addition to proteins, includes the following components:
- folic acid;
- calcium;
- phosphorus;
- iron;
- vitamin E;
- potassium;
- magnesium;
- vitamin B1;
- amino acids – arginine, histidine, methionine, tryptophan, phenylalanine, valine, lysine, glycine, serine, cysteine;
- fatty acid;
- phytoestrogens;
- sucrose, glucose, fructose.
Calories and nutritional value
The protein in this variety of beans has a heterogeneous structure, so the body absorbs about 70% of the total amount of this nutritional component well. The levels of other nutrients are as follows:
- fats – 16-27%;
- saturated fatty acids – 13-14%;
- unsaturated fatty acids – 87%.
Soy also contains carbohydrates in a mass fraction of about 30 g per 100 g of product. Additionally, this plant contains rare substances - isoflavones, which have estrogenic activity. The calorie content of soybeans is determined by the maturity of the beans. Unripe beans have a nutritional value of approximately 147 calories per 100 g. For mature beans, the same figure is already 446 kcal per 100 g.
What are the benefits of soybeans?
It is an excellent basis for weight loss, because it combines complete protein compounds and a small amount of saturated fatty acids, which is typical for meat and dairy products. Numerous beneficial properties of soy are due to the substances it contains:
- Phospholipids. They regenerate cell membranes, normalize the ability of liver cells to detoxify, and act as antioxidants. Additionally, phospholipids reduce the need for insulin in diabetics and improve thinking.
- Lecithin. Stimulates metabolism, cholesterol and fat metabolism, and together with choline helps the liver burn excess fat deposits faster. In addition, lecithin has choleretic and lipotropic effects.
- Polyunsaturated fatty acids. They prevent cholesterol from accumulating in the walls of blood vessels, which prevents atherosclerosis.
- Tocopherol. A high level of this component strengthens the body's defenses, increases potency and slows down the aging process.
Indications and contraindications for use
Soybean dishes are consumed not only to diversify the diet, but also for certain indications. The beneficial effect of this product on the body helps improve the condition of certain diseases. Their list includes:
- arthrosis and arthritis;
- myocardial infarction;
- cholecystitis;
- chronic constipation;
- hypertension;
- ischemia;
- allergy to animal protein;
- atherosclerosis;
- gout
Soy is not always beneficial, so it is contraindicated for some diseases and conditions of the body. It is necessary to limit its use during pregnancy. Due to the presence of hormone-like substances in the composition, soy food can negatively affect the development of the embryo. It is also prohibited for young children whose hormonal levels have not yet been fully formed. Other contraindications to consuming soy:
- endocrine diseases;
- problems with cerebral circulation;
- urolithiasis;
- old age (due to the possible development of Alzheimer's disease).
Can I use it during Lent?
The main requirement during Lent is the exclusion of animal products from the diet. Soybeans are legumes, just like beans, peas and beans. For this reason, it and all soy products are allowed to be consumed during fasting. People have learned to prepare various dishes from beans: cutlets, goulash, meatballs, etc. This does not mean that you will eat meat, because the basis of the dishes is still the plant.
Soy in food
Soybeans are widely used in the modern production of a wide variety of products. All of them are distinguished by a high concentration of protein and lecithin. It is not recommended to consume them often, but if used in moderation in food, they will benefit the body by improving overall well-being. Types of soy products:
- dairy;
- flour;
- meat;
- paste;
- vegetable oil;
- soy sauce;
- pace;
- chocolate.
Dairy soy products
The first soy-based product is milk. It is a pleasant white drink with a delicate aroma. To make milk, soybeans are crushed, soaked and squeezed, and the resulting liquid is calcined. The finished product is ideal for baby food if babies are prone to allergies to regular dairy products. Soy does not contain lactose and contains little fiber, so it does not cause diathesis.
Adults can add this milk to coffee, tea, porridge and other dishes. In addition, the following fermented milk products are prepared from soy:
- Yogurt, kefir. They practically do not differ from ordinary ones, they contain a minimum of animal fats, therefore they are used for vegan nutrition.
- Cheese Tofu. It is well absorbed, does not contain cholesterol, promotes the restoration of bone and muscle tissue, strengthens them, and prevents the formation of cancer cells. Can be frozen, has a specific slight odor of ammonia.
Flour from meal or dry beans
The basis for flour is soybean seeds or meal obtained during the production of oil from them. Its advantage is the large amount of microelements and proteins in its composition. In addition, this flour does not contain starch, therefore it is useful for obesity and diabetes. It can be used instead of eggs at the rate of: 2 tbsp. l. flour for 1 egg. Flour is also used in the production of sausages and frankfurters, which makes them more dietary. It is difficult to make flour products from it due to its low gluten content. To prepare them, you need to add about 70-80% wheat flour.
Soy meat
It is obtained by extrusion cooking based on defatted soy flour. The entire manufacturing process can be briefly described as follows:
- it all starts with pressing a certain size of doughy textured protein through a “sieve”;
- At the end of the procedure, it is dried.
Depending on the size of the sieve holes, the meat can have different granule sizes: from very small (used for preparing minced meat) to small pieces. The product is sold dry in the store. After soaking, it increases its size up to 4 times. This “meat” can be consumed by everyone, because it is absolutely natural. In addition, it has little cholesterol and very low calorie content, so the product is perfect for a diet.
Fermented miso paste
It is a product of fermentation of soybean paste by mold fungi. It is considered an indispensable ingredient for Japanese cuisine along with rice. Paste reduces the negative effects of cholesterol and external environmental factors on the body. The latter even includes radiation. The paste is used to make miso soup. It is ideal for breakfast because it gives you a boost of energy for the whole day. To prevent liver diseases, it is recommended to eat a spoonful of paste daily. The following dishes are also prepared based on this soy product:
- light soups - misosiru;
- snacks – miso-dengaku;
- thick solyanka soups – isiaki-nabe;
- main courses with the addition of rice, green onions and cucumber.
Vegetable oil from soybean seeds
This type of oil is widespread in America. It is highly digestible and has a slight nutty flavor. For its production, the method of pressing soybeans is used. The oil is beneficial due to the presence of unsaturated fatty acids. An example is linoleic acid, which prevents the development of cancer cells. It is recommended to consume soybean oil for diseases of the kidneys and nervous system. The product is added to salads, cold and hot dishes. Industrial production uses this oil in the manufacture of:
- margarine;
- vegetable cream;
- mayonnaise;
- of bread.
Soy sauce
This soy product is made by fermenting beans, just like the Japanese dish natto. The process takes at least six months. At the end, the sauce is diluted with water, adding a little sea salt. It is widely used as a salad dressing and an addition to side dishes. Fried meat that is pre-marinated in soy sauce turns out delicious. It is also used when eating sushi or rolls. The product is useful for its antioxidant properties. This means that the sauce is able to remove free radicals and other toxins from the body.
Tempe
It is a fermented food product made from whole soybeans. They are softened, opened or peeled, and then boiled, but not completely. Next, a starter with a fungal culture or an acidifier is added to the boiled beans. At the end they are placed in a thin layer, and then fermented for 24 hours at 30 degrees. The finished product is very rich in protein. Tempeh is used by vegetarians. It is cut into pieces, then fried in oil, adding other ingredients. Tempeh is served in soups, with a side dish or as a separate dish.
Yuba
Otherwise called fuli, fuzhu or doupi. Yuba is the surface foam of soy milk, used in dry or raw form. This ingredient belongs to East Asian cuisine. In Russia, yuba is known as “soy asparagus,” although it has nothing to do with asparagus. Soy milk is boiled, resulting in a hard layer called yuba appearing on the surface. It contains a lot of fat. Using special equipment, the film is removed and hung to dry. They prefer to eat fuzhu fresh as a snack or dipped in sauce.
Soy chocolate
It is a dietary analogue of regular chocolate. During production, cocoa beans are replaced with soybeans. The benefit of such chocolate is that its calorie content is much lower compared to ordinary sweets. For this reason, it is widely used in dietary nutrition. Soy chocolate is especially recommended for people suffering from excess weight.
Soy lecithin
It is an ingredient in most store-bought baked goods. Lecithin is necessary to give creams the desired consistency. The substance is produced using the technology of processing vegetable oil from castor bean seeds and the fatty alcohol glycerin. Lecithin is a viscous liquid with an oily consistency, dark yellow in color. The substance acts as a thickener in squash caviar, mayonnaise, margarine, chocolate, pates and instant soups. With regular use, lecithin can cause enlargement of internal organs.
In the last few years, many adherents of a healthy lifestyle have completely switched to a vegetarian diet. Naturally, with such a diet, meat is replaced very often soy products.
Interest in soy has increased so much that a lot of controversy has arisen about its harms and benefits. So, let's try to figure out why soybean is beneficial and how it can be dangerous.
If you were to carefully examine the thousands of studies on soy products, you would likely conclude that the risks of consuming unfermented soy products far outweigh any possible benefits. Notice we are talking unfermented soy products(those products that are received not by fermentation).
For centuries, Asians have used a lot of soy products in their diet, obtained by fermentation such as natto, tempeh and soy sauce and enjoyed their beneficial properties. Fermented soybeans are unable to harm your body, unlike unfermented soybeans.
Composition of soy. What are the benefits of soybeans?
Soybean is considered a unique product according to a number of indicators. It contains a huge amount phytic acid, genestein And isoflavonoids, which have an effect similar to the female sex hormone estrogen. This is responsible for some of the healing properties of soy, such as the ability reduce the risk of developing cancer. Phytic acid suppresses the progression of malignant and benign tumors. Genestein is a unique substance. It is known that it can slow down the development of cardiovascular diseases and cancer in the early stages.
Attention!
The question of the benefits of phytoestrogens is quite controversial. Information about them is contradictory, presented solely for informational purposes and in no case can be a guide to action (changing your diet towards increasing/decreasing the amount of phytoestrogens in it). Be prudent and resolve any controversial issues related to your health with medical specialists! Phytoestrogens mimic and sometimes block the hormone estrogen and have been shown to have negative effects on various tissues in the body. Soy phytoestrogens are known to disrupt hormonal function, may cause infertility, and may also contribute to the development of breast cancer in women.Soy products obtained by fermentation can be added to the daily diet as a preventive measure, as well as in the treatment of the following diseases: diathesis, various types of allergies, diabetes, cholelithiasis and urolithiasis, as well as diseases of the liver and cardiovascular system.
Soy contains acetylcholine, lecithin, phosphatidylcholine, which reconstruct and effectively restore nerve tissue cells and brain, have a positive effect on thinking abilities, learning, and memory. All of the above substances play a huge role in maintaining the reproductive system and sexual function of a person, restoration of strength after moral and mental stress, also in maintaining motor activity. In addition, lecithin controls blood cholesterol levels, enhances the metabolism of fats in tissues, and participates in the body's metabolic processes. Lecithin inhibits the aging process, degradation of body tissues, helps reduce the symptoms of arteriosclerosis, “treats” muscle dystrophy, amnesia and glaucoma.
Many different products are made from soybeans: ice cream, sauces, minced meat, milk, cream, Tofu cheese, butter, various desserts. Unfortunately, very often manufacturers do not indicate on the labels that the product contains soy.
Why soy is harmful
In addition to the large list of beneficial properties of soy, there are also a significant number of harmful properties of soy, which practically negate all the benefits of its use in the diet.
The vast majority of soy products sold in the local market are not health foods. The only exceptions are the above-mentioned soy products obtained through the fermentation process. The worst thing is that Most soy is genetically modified. GM soybeans contaminated in large quantities with herbicide residues are not at all conducive to maintaining health. The reason why GM crops are used is that agricultural producers process soybean plantations with large amounts of poisonous potent herbicide "Roundup" to control weeds and increase productivity. And they need the plant to be able to resist this poison.
Unlike Asia, where people eat small amounts of non-GMO soy products, in the West, food processors separate soy into two components: protein and oil. And there is nothing natural or safe about these products.
Dr. Kaayla Daniel, author of The Whole Soy Story, points to thousands of studies linking the consumption of soy products to gastrointestinal diseases, immune system diseases, thyroid dysfunction, cognitive impairment, reproductive problems, infertility, and even cancer and heart disease.
Here are just some of the health effects that have been linked to soy consumption:
- mammary cancer
- brain damage
- disorders of the thyroid gland
- stones in the kidneys
- immune system diseases
- sexual dysfunction in women
American scientists conducted research and found that those men who consumed soy products two to three times a week for forty years had a risk of developing the disease. Alzheimer's disease almost doubled. In addition, the abuse of soy products can lead to the opposite effect - weakening of memory, disturbance of thought processes and decrease in brain mass. And this happens again under the influence of the female hormone - phytoestrogen contained in soy.
Soy contains the already mentioned phytic acid, which blocks the full absorption of zinc, iron, calcium, magnesium by the human body.
Scientists have also found that soy products can affect human reproductive function. The point is that the same phytoestrogen in large quantities can suppress this function and reduce the ability to conceive a child.
Many manufacturers, trying to save on high-quality and more expensive components, add soy to infant formula. This leads to disturbances in physical development in boys and early puberty in girls. That's why the introduction of soy products into baby food is completely unacceptable, the exception is cases with a child’s allergic reaction to animal proteins. But even in this case, soy products must be added to the children's menu in strictly controlled proportions.