Soy: all the properties and benefits

From being an exotic legume known only to vegetarians, soybeans have become a prestigious food. Sprouts and soy milk are now in every supermarket and big brands continually introduce products that include it, from yogurts to cookies and breads.

But despite its popularity and the publicity that extols its properties remains little known and arousing some misgivings. Is it really an alternative protein source to meat? Are your plant hormones not dangerous? Is it true that it produces allergies?

the plant of soy (Clycine max) It has its origin in the central regions of China, where its cultivation began about six thousand years ago and from where it spread to the rest of Asia. According to legend, Emperor Yan decreed in 2853 BC that it was one of the five sacred plants, with rice, wheat, rye and millet. Today it remains an important food in China, Japan and Korea.

In Asia, whole soybeans have always been consumed, in grain form, and products obtained from it in an artisanal way, such as tofu and fermented tempeh, natto and miso. On the other hand, in North America and Europe, milk, textured products and protein concentrates are taken.

Soybean properties

Soy is highly concentrated in macronutrients, minerals, vitamins and plant compounds that are beneficial to health.

quality protein

The biological quality of proteins is greater when the proportion in which the eight essential amino acids are found favors their assimilation. Egg white and milk protein have the highest biological quality, which is expressed with a ratio of 1. The biological quality of soybeans is 0.91, almost equal to that of beef (0.92). Other legumes have a lower quality, such as chickpeas, with 0.78.

Soy is not only the legume richest in protein (37% of its dry weight) but these are also the ones that present the more balanced proportion of amino acids, with an assimilation coefficient very similar to that of meat proteins and the advantage that they are not accompanied by saturated fats and cholesterol.

Vitamins and minerals

In soy, folic acid stands out (100 g of cooked beans provide 27% of what the body requires per day) and vitamins B1 and B2 (15% and 18%, respectively).

As for minerals, a 100 g serving of cooked broad beans covers the 30% of the daily needs for iron, phosphorus and magnesium, as well as 13% of calcium. It also provides abundant manganese and copper.

Fiber and healthy energy

The richness in soluble and insoluble fibers helps to regulate the intestinal rhythm. Besides feeds beneficial microbiota and it slows the absorption of carbohydrates (100 g of cooked broad beans provide 173 calories), which makes it indicated in diabetes and in slimming diets.

soy contains lecithin and phytosterols –the vegetable and beneficial version of animal cholesterol–, which helps regulate LDL cholesterol and blood pressure and benefits the liver.

Soy Benefits

Everything indicates that as it has been consumed in Asia for thousands of years, it is a healthy food that contributes to preventing diseases such as cancer, obesity, diabetes and cardiovascular disorders, and this is shown by epidemiological studies.

The controversial anticancer effect

The great virtue that is often highlighted in soy is its anti-carcinogenic effect, due to the isoflavone activity such as genistein and diadzein.

These compounds, chemically similar to female hormones, prevent some types of cancer in various ways and are found in an amount of about 300 mg per 100 grams.

On the one hand, soy isoflavones increase the activity of the p53 protein, which inhibits or even kills cancer cells. They also block proteins, kinases, which slow tumor formation, and increase the activity of antioxidant body enzymes such as superoxide dismutase.

Finally, they act as “weak” female hormones that prevent access to the cellular receptors of the “strong” estrogens secreted by the woman, which in certain circumstances may be at the origin of breast and uterine cancers.

However, some authors suggest that the hormonal effect represents a risk in people who are genetically predisposed or who have suffered from the disease. Therefore, some experts say that isoflavones prevent cancer and others that they can promote it.

Researcher Xiao Ou Shu, from Vanderbilt University (United States), in one of the most recent studies on the subject, conducted with 18,312 women with cancer, concluded that even they can benefit from isoflavones, since reduce the risk of mortality and recurrence. In any case, since there is not enough consensus, women with cancer, hereditary predisposition or doubts can consult their doctor.

friend in menopause

Soy is capable of reducing or eliminating the symptoms of menopause. The main proof of these properties is its lower incidence in Asian women.

However, some studies do not confirm the effect in Western women taking soy. The reason for the difference seems to be that a certain type of attitude predominates among Oriental women. gut flora which can convert isoflavones into active metabolites. This flora is also more frequent among vegetarians, since it is favored by a diet rich in fruits and vegetables.

It has been discovered that certain peptides (molecules made up of a few amino acids) peculiar to soy can inhibit the formation of adipose tissue. They also have antioxidant, anticancer, anti-inflammatory effects, lower cholesterol and blood sugar, and stimulate defenses.

All these effects add to those of the isoflavones in the same sense, because alsohelp control cholesterol and to properly distribute body fat, directing it to the hips and breasts, instead of the abdomen, where it is most dangerous.

Soy in the kitchen

To take advantage of the qualities of soy, you should consume between 2 and 8 servings a week, taking a glass of soy milk, 80 g of cooked broad beans or 100 g of tofu per serving.

Choosing organic soy is the only way to ensure that it is not genetically modified. In the United States, 94% of the soybean crop is soybean and in the world, 78%.

This extraordinary legume is very useful in the kitchen, especially if its derivatives are used, including tofu, tempeh, miso or textured soybeans.

The soy beans They can be prepared like any other legume, in a stew, a dish combined with cereals or a stew, as they are ideal for preparing consistent dishes and the old-fashioned way, that is, over low heat and without haste.

Cooking dried soybeans takes a long time, as they have to be soaked overnight and then boil about three hours. You can also add a piece of kombu seaweed, which helps soften it and improves the flavor.

Green or unripe beans are another way to consume whole soybeans. They are known as edamame and cook in a few minutes. They are found fresh or frozen in stores selling oriental products, they are ideal as a starter or appetizer and have a milder flavor.

Milk and tofu or tofu

Soy milk or drink, with a sweet taste, can replace cow’s milk in cooking. Thanks to your lecithin content It is ideal for emulsifying sauces, such as “lactonese”, or preparing a light béchamel. It is necessary to watch with the heat, since it tends to cut itself if it is boiled in excess.

Cold allows you to make shakes, ice creams and, in general, any dessert that is prepared with cow’s milk.

Tofu is made from milk and is known as tofu. Although it does not add much flavor, its sponginess makes it easily absorb other aromas, and is used in both sweet and savory recipes.

Textured soybeans, also called textured Vegetable Protein, it is a good substitute for meat in the kitchen. It rehydrates quickly, looks like minced meat and absorbs flavors well. It is ideal to add to pasta recipes, as a quick ingredient in stuffed aubergines and cannelloni, or as a base for vegetarian burgers.

tasty fermented

In the fermented is where soybeans reach higher levels of sophistication.

the miso is a real gem in the hands of an expert cook. There is a great variety of artisan misos; the cheapest, industrially produced, do not have the same qualities.

It is used in small quantities and is an ideal seasoning for any type of soup, cereal dish, legumes or seaweed. Mixed with vinegar, oil and some spices, it can be used as a salad dressing.

He tamari or soy sauce is another product with a centuries-old tradition in Japan. It is obtained by fermenting soybeans with salt, water and sometimes toasted wheat, in the variety called shoyu. It is used as a seasoning and in sautéed vegetables.

He tempeh, Originally from Indonesia, it is obtained by cooking whole soybeans and fermenting them with a fungus called Rhizopus oligosporus. It looks like a thin cake with a flavor of mushrooms, and when fried it becomes meaty, which makes it suitable as a substitute for meat in stews and casseroles.

He soy yogurt Finally, it is another popular fermented product that is light and low in fat. It is delicious combined with fruit or in cereal salads, and is useful for giving creaminess to dishes.