Soybeans are becoming more popular among those who want to take care of their health, and it is 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 dry grain, almost double that of chickpeas!) and the only one in which these They provide the eight essential amino acids in the optimal proportion 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 phosphorus (590mg/100g), magnesium (250 mg), the manganese (2.8 mg) and the iron (8.6 mg).
Added to the nutritional value of soybeans are its medicinal properties.
Soy prevents prostate and breast cancer, but it is not recommended to take soy supplements if you already have the disease.
Their isoflavonesto the regulate the flow of female hormonesimprove menopause symptoms, prevent osteoporosis and reduce the risk of breast and prostate cancer, while lecithina fat present in soybeans, helps control cholesterol and tones the nervous system.
To the protection of cardiovascular health also contributes rich in fiber, polyunsaturated fatty acids and isoflavones themselveswhich make it a great ally for the heart.
Types of soybeans for cooking
The possibilities of this nutritious seed in the kitchen show another of their virtues: their versatility.
From soybeans they are made numerous products, each with its nutritional properties and culinary characteristics.
In fact, although the bean can be cooked and germinated, in the West it is customary to consume it in any of its many 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 They are perhaps the two most popular.
Tofu, sometimes called «tofu,» can be purchased in bulk to stir-fry, braise, or fry, making it a comfortable alternative to meat or fish.
Soft texture, It is obtained from cooked, filtered and coagulated soybeans. naturally. It can also be enjoyed in pâtés, hamburgers and vegetable sausages.
Pairs well with many foods for its neutral flavor and ease of absorbing flavorsbut its main virtue is contribution of complete proteins (8-14%).
In addition to light (a serving of 80 grams provides 60 calories), is also a good source of B vitamins and minerals like calcium and iron.
2. Soy milk
Soy milk, with a mild and somewhat sweet flavordiffers from cow’s milk 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.
By fermenting this drink with the same bacilli as cow’s milk, we obtain a very digestive yogurt. Its appearance is almost identical to that of cow’s milk yogurt, but its flavor is milder, less acidic.
Its protein percentage is similar (3.5%) but it provides less calcium; in exchange, he owns less fat, no cholesterol and it is digested very well.
3. Fermented soybeans
Less known is tempe, which is obtained from the fermentation of broad beans. It is usually found in the form of bars cooked, soft, grainy and with a strong flavor that adapt to a wide variety of recipes. It is often macerated in tamari or soy sauce.
Fermenting soybeans with Aspergillu oryzae (the fungus hoji in Japanese), water, sea salt, and sometimes grains 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 same is the probiotic food of the East par excellence. It is rich in nutrients, but what makes it more valuable is its beneficial bacteria for the intestinal flora. It is used for enrich and give flavor to stews and soups or as pâté.
4. Textured soy
This porous and dehydrated mass It is an extraordinary source of proteins (52%). It is obtained by separating the flour, oil and fiber from soybeans.
To take advantage of it in the kitchen, Soak or boil for about 15 minutes, drain and cook as if it were minced meat.
5. Soy flour
Another way to eat soy is to use its flour in breads and cakes. You have to know that gluten-free and? It must be mixed with other flours so that the dough rises and it was spongy.
6. Soybean oil
By pressing the bean you obtain soybean oil. Of properties antioxidants Due to its richness in vitamins A and E, it contains abundant fatty acidss monounsaturated and polyunsaturated in a balanced proportion, which helps to regulate cholesterol and protect arteries.
These fats do, however, perishable and unstable with heatr, so it is best to buy it in small quantities and consume it raw.
7. Soybean sprouts and seeds
Soy should not be confused with mung beans, incorrectly called «green soybeans.» The bean sprouts commonly sold are mung beans, but soybeans can also be germinated.
Soak the seeds overnight, place them in a jar covered with gauze and for 5-7 days Rinse and drain 3 times a day. They must be blanched to be digestive.
8. Soy supplements
The soy lecithin It is found as a supplement. It turns out excellent to lower cholesterol level. In addition, it purifies the liver and reduces 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 pearls and capsules.