Consumption of soy helps to speed up the diet –

young skin

Soy carries a good dose of other substances that make it work as a beauty product. Omega 3 and 6 fatty acids, for example, improve skin elasticity. “The amino acids – essential in protein formation – are responsible for cell repair”, says Heloísa. And the grain is not weak in this nutrient, appearing on the list of champion foods in protein.

More than that: “It is the only vegetable with a protein as complete as that of foods of animal origin (milk, eggs, red meat and fish)”, says José Gontijo. Putting it on the plate therefore helps in muscle gain. Is your goal to lose weight? Then soy is also for you, and with advantages: it offers a fat-free protein that, according to a study published in the renowned journal The American Journal of Clinical Nutrition, accelerates the burning of fat. The merit is arginine and lysine, amino acids that stimulate the organism to produce glucagon – hormone with thermogenic action. That is, soy shakes the metabolism facilitating weight loss.

fat less

Another study, published in the American journal Nutrition, showed a second action in favor of lean curves: diets with grain protein are more filling compared to those that include only animal protein. It does not mean that you should remove meat, chicken and fish from the menu, but include soy. According to the Ministry of Health, the ideal is to consume at least 25 grams per day of protein from this food. “The measure is equivalent to two glasses (500 milliliters) of soy milk + four tablespoons of cooked grain”, advises Beatriz Botéquio, nutritionist at Equilibrium Consultoria em Saúde e Nutrição, in São Paulo.

Soy in different formats

Discover the countless ways to include it in your diet…

Grain
Cooked, it can be used in salads and soups or substituted for beans. To prepare: soak two cups of soybeans in boiling water. Drain and rinse under cold water. Soak in four cups of cold water for another four hours. Drain and wash under running water, rubbing the grains between the palms of your hands to remove the skin. Place in pot with six cups of salted water and juice of half a lemon. Pressure cook for 15 minutes. Two tablespoons have 52 calories and about 8 grams of protein.

isolated protein
In powder form, it can be mixed with fruit juice or shakes to increase satiety and fat burning. But if you want to gain muscle, drink the protein shake up to an hour before working out or right after. One tablespoon has 22 calories and 5 grams of protein.

tofu
Type of cheese made with soy milk, it is rich in calcium, isoflavones and protein. Soft and porous, it absorbs seasonings easily. Serve raw or grilled with soy sauce and ginger. It can be made into mayonnaise or pate. One slice (40 grams) has 15 calories and 5 grams of protein.

textured protein
Coarse, medium or fine, textured protein (PTS) is the most versatile soy derivative. It sometimes makes the meat into various dishes as it has the close consistency. After hydrated and drained, sauté with onion, olive oil and salt, in addition to adding parsley, tomato and olive. Combines with rice and can be used as a filling for pastry or pie. Half a cup (of tea) of cooked PTS has 140 calories and 24 grams of protein.

shoyu and miso
Derived from fermented soybeans, they are well known in Brazil. Shoyu, that sauce that accompanies sushi at Japanese restaurants, is very salty. Therefore, consume it in moderation, preferably in the light version (one tablespoon has zero calories and 0.50 grams of protein). Resulting from the mixture of soy, rice and sea salt, miso has the texture of a slightly salty paste and is brown in color. It is used in the preparation of soups, pâtés and stews. One tablespoon has 35 calories and 2 grams of protein.

Milk
It looks like cow’s milk. But, because it is of plant origin, it has no cholesterol or lactose (milk sugar). It can be consumed pure or used in the preparation of fruit smoothies, cakes, breads and sweets. One cup (200 milliliters) has about 77 calories and 5 grams of protein. The fruit juice drink (common on the market) has less protein: 1.5 grams in a glass.

edamame
It is the soy harvested green and marketed fresh or frozen. Cooked grains can be used in soup and salad. In the form of a snack, as it is served in some bars and restaurants, it goes to the table still inside the pod. In 100 grams it has 120 calories and 11 grams of protein.