These are the different types of soybeans and their uses in the kitchen

Soy is becoming more popular among those who want to take care of their health, and no wonder. It is a source of fiber, proteins of high biological value and fats.

Soybean properties

This nutritious legumea staple food in much of Asia for centuries, is by far the richest in protein (up to 36% in the dry grain, almost double that of chickpeas!) and the only one in which you are provide the eight essential amino acids in the optimal ratio so that the body can make the most of them.

Besides it is rich in vitamins B1 (1mg/100g) and E (13.3 mg), and an excellent source of minerals such as match (590mg/100g), magnesium (250mg), the manganese (2.8mg) and the iron (8.6mg).

Added to the nutritional value of soybean are its medicinal properties.

Soy prevents prostate and breast cancer, but it is not recommended to take your soy supplements if you already have the disease.

Their isoflavonesto the regulate the flow of female hormonesimprove the symptoms of menopause, prevent osteoporosis and reduce the risk of breast and prostate cancer, while the lecithina fat present in soybeans, helps control cholesterol and tones the nervous system.

To the protection of cardiovascular health also contributes his rich in fiber, polyunsaturated fatty acids and the isoflavones themselveswhich make it a great ally for the heart.

Types of soy for cooking

The possibilities of this nutritious seed in the kitchen show another of their virtues: their versatility.

From soybeans are made numerous products, each with its nutritional properties and culinary characteristics.

In fact, although the broad bean can be cooked and germinated, in the West it is customary to consume it in any of its multiple presentations. Tofu, milk, tempe, yogurt and other soy derivatives abound in stores of dietetics and are beginning to be common even in conventional supermarkets.

1. Tofu

Tofu and soy milk are perhaps the two most popular.

Tofu, sometimes called “tofu,” can be bought by the block to be sautéed, braised, or fried, making it a comfortable alternative to meat or fish.

soft texture, It is obtained from cooked, filtered and coagulated soybeans. of natural form. It can also be tasted in pates, hamburgers and vegetable sausages.

Houses well with many foods for its neutral taste and easy to absorb flavorsbut its main virtue is the supply of complete proteins (8-14%).

In addition to light (an 80-gram serving provides 60 calories), it also constitutes a good source of B vitamins and minerals like calcium and iron.

2. Soy milk

Soy milk, with a mild and somewhat sweet flavor, differs from cow’s because it has less fat (2%) and calories (52 cal/100 g), is free of cholesterol, lactose and casein, and provides lecithin. This makes her suitable in case of intolerance to cow’s milkalthough it has the disadvantage that it contains six times less calcium.

Fermenting this drink with the same bacilli as cow’s milk, it is obtained a very digestive yogurt. Its appearance is almost identical to that of yogurt with cow’s milk, but its flavor is milder, less acidic.

Its protein percentage is similar (3.5%) but it provides less calcium; in exchange, owns Less fat, no cholesterol and it digests very well.

3. Fermented soybeans

Less known is the tempe, which is obtained from the fermentation of the broad bean. usually found in the form of bars cooked, soft, grainy and with a strong flavor that adapt to a wide variety of recipes. often macerates in tamari or soy sauce.

Fermenting soybeans with Aspergillus oryzae (the mushroom hoji in Japanese), water, sea salt, and sometimes cereals such as barley or rice, in Japan it is made miso, a paste with an intense salty flavor and brown color more or less dark.

the miso is the probiotic food of the East par excellence. It is rich in nutrients, but what makes it more valuable are its beneficial bacteria for the intestinal flora. Is used for enrich and flavor stews and soups or as a pâté.

4. Textured soybeans

This porous and dehydrated mass is an extraordinary source of protein (52%). It is obtained by separating flour, oil and fiber from soybeans.

To take advantage of it in the kitchen, it is soaked or boiled for about 15 minutes, drained and cooked as if it were minced meat.

5. Soybean meal

Another way to take soy is by using its flour in breads and cakes. You have to know that gluten free and? it has to be mixed with other flours so that the dough rises and stay fluffy.

6. Soybean oil

Soybean oil is obtained by pressing the bean.. of properties antioxidants Due to its richness in vitamins A and E, it contains abundant fatty acidss monounsaturated and polyunsaturated in a balanced ratio, which helps to regulate cholesterol and protect arteries.

These fats do, however, perishable and unstable with heatr, so it is convenient to buy it in small quantities and consume it raw.

7. Bean Sprouts and Beans

Do not confuse soybeans with mung beans, misnamed “green soybeans”. The bean sprouts that are usually sold are mung bean, but soybeans can also be sprouted.

Seeds are soaked overnight, placed in a pot covered with gauze and for 5-7 days rinse and drain 3 times a day. They must be blanched to be digestible.

8. Soy supplements

The soy lecithin It is found as a supplement. turns out excellent to lower cholesterol level. In addition, it cleanses the liver and reduces the hypertension. As a brain booster, improves concentration and memory.

It usually occurs in granulated powderof which two or three teaspoons are taken a day, although it is also sold in beads and capsules.