Soy is a favorite plant source of protein for vegetarians and an alternative to animal foods. Not many people know the benefits of soy meat and how to cook delicious dishes. However, due to the specific composition of the product, there are contraindications for use. What do you need to know about plant-based meat so as not to harm your health? Let's find out!
The ideology of vegetarianism is accompanied by a rejection of animal meat in favor of vegetable protein, but even those who belong to the category of “omnivores” are now trying to replace meat with soy.
If we abstract from ideology and face the truth, then even the most zealous meat-eaters cannot hide from soy: the component is added to sausages, minced meat, cutlets, and sweets. The list of products is innumerable.
A common belief is that soy is dangerous. Fears take precedence over curiosity, so the product remains unnoticed. And in vain. High-quality vegetable protein grown without adding GMOs will benefit the body and diversify the diet.
In this article we will look at:
- how soy meat is prepared and is it good for all ages;
- advantages of a plant analogue over animal protein;
- when the product is truly dangerous;
- how to cook delicious soy meat: interesting recipes.
Production
The raw material for the production of the product is soybeans, ground into flour with further degreasing. This stage is accompanied by the addition of wheat extracts, oats, and cotton seeds. Next, the mixture is kneaded into dough and steamed. The consistency of the mass is porous, like a sponge. Slices are cut and dried. Finished parts come in different shapes and have a number of purposes:
- crumb - goes for minced meat;
- middle pieces – making flakes;
- large sizes - goulash, stew, pilaf.
In addition to flour, soybean meal is used, which is the residue after making soybean oil. To improve the taste of the product, vegetables and corn are added to soy meat. The ingredients do not harm the body, they only add benefits.
Chemical composition of soybeans
| Magnitude | Quantity per 100 grams |
| Calorie content of soybeans | 147 kcal |
| Squirrels | 12.95 grams |
| Fats | 6.8 grams |
| Carbohydrates | 11.05 grams |
| Vitamins | A, B1, B2, B5, B6, B9, C, RR |
| Minerals | Potassium (620 mg.), Calcium (197 mg.), Magnesium (65 mg.), Sodium (15 mg.), Phosphorus (194 mg.), Iron (3.55 mg.), Zinc (0.99 mg. ), Copper (128 mcg), Manganese (0.547 mg). |
Benefits for men and women
Two components determine the effect on the body:
- abundance of protein;
- high content of the female hormone estrogen.
Positive influence of components:
- prevention of heart disease;
- lowering sugar levels;
- strengthens bones (calcium);
- improves thinking, memory (lecithin, choline);
- replenishment of the deficiency of the female hormone (estrogen);
- cancer prevention;
- Helps reduce calorie intake when losing weight.
It has been scientifically proven that adding 30 grams of soy products to your daily menu can reduce bad cholesterol levels!
Pregnancy and breastfeeding
Adding plant-based meat to the diet is dangerous for expectant mothers. Estrogens affect hormonal levels, causing irreparable consequences for the health of a pregnant woman.
The characteristics of the ingredients negatively affect the development and well-being of the fetus. This increases the risk of miscarriage and premature birth. The growth of the child in the mother's womb slows down, which is accompanied by developmental deviations. Therefore, the product is prohibited several months before conception and during breastfeeding.
Is it possible to give soy meat to children?
Soy meat contains healthy calories in the form of protein. Contains a set of essential amino acids and minerals. This makes the product suitable for adding to children's menus. But! Long-term systematic consumption of soy provokes disturbances in the digestive system of the young body.
The lectins included in the composition (a type of sticky protein that impedes the movement of food) negatively affect the intestinal mucosa.
Baby food manufacturers use purified soy protein without genetically modified raw materials. The composition is balanced with plant carbohydrates, fatty acids, and a vitamin and mineral complex, which allows the product to be used for medicinal purposes.
Indications for use:
- disturbance of carbohydrate metabolism;
- gastrointestinal disease;
- lack of the body's ability to break down milk sugar.
You must consult your doctor.
Consumption of soy meat for diseases
The beneficial composition of soy protein is used as a disease prevention.
Diabetes
Helps diabetics in stabilizing the protein-carbohydrate balance.
Gastritis and pancreatitis
Gastrointestinal diseases require you to follow a diet. Amino acids in soy meat normalize the functioning of the pancreas. However, excessive addition of the product to the menu due to the abundance of fiber can harm the body and cause an attack of gastritis.
For pancreatitis, soy meat is excluded for 3-5 days from the onset of the disorder.
So is it worth taking?
If you have serious reasons for pampering yourself with soy, then be confident in the quality of the product. Study the composition on the packaging; do not purchase meat with additives that can aggravate existing diseases. And, of course, you should not get carried away with soy substitutes, that is, soy meat, cheese, yogurt and milk, since these are still not very healthy products and have a very mediocre relationship to proper nutrition.
For vegetarians, the important argument is not the calorie content of soy meat, but the protein content, which is similar to that in natural beef. Accordingly, the presence of soy meat in the diet can diversify it and bring enough benefits, but on the condition that it does not replace vegetables and fruits.
The benefits of soy meat for weight loss
The main advantage of the product is that soy meat has a low calorie content, which allows you to fit the finished dish into the diet of any diet. For example, on the Dukan diet, the component is added at the “Alternation” stage, 25 grams per day.
The use of soy products cleanses the body of toxins, promotes weight loss, and proteins and amino acid complexes compensate for the deficiency of components in case of refusal of meat dishes.
Recommendations for losing weight:
- When choosing a recipe for preparing soy meat, it is recommended to give preference to steaming, stewing, and baking;
- soak meat in lean or vegetable broth, water;
- do not mix vegetable protein with animal meat or legumes to avoid overloading the digestive tract;
- fresh salads or vegetable dishes are the perfect side dish.
Soy meat when drying the body
The amino acids and protein included in dietary plant meat will help athletes reduce the percentage of subcutaneous fat while drying their bodies, while maintaining muscle mass. Fiber promotes long-term satiety, which is important during a calorie deficit.
Soy products: list
Soy products: list
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. The beneficial properties of soy milk are due to the presence of vitamin E, isoflavones, lecithin and low saturated fat content.
Soy meat
This is a textured product obtained by extrusion cooking of dough based on water and meal or flour. The resulting spongy product is cut into pieces and dried. The result is dry, textured flakes or goulash. The product is among those who refuse food of animal origin because it contains protein important for a healthy diet. It can be used in all recipes with meat ingredients as a substitute. Read more about soy meat here.
Bean curd (tofu cheese)
Tofu, which is called both curd and soy 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.
The composition and beneficial properties of soy curd are generally 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.
The beneficial properties of soy asparagus include 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. The beneficial properties of soy flour are 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. The composition of soybean oil is distinguished by 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.
Harm of soy meat and contraindications for consumption
It is necessary to use the ingredient with caution if you have diseases:
- hepatitis, cirrhosis (liver);
- genitourinary system, kidneys;
- cancerous tumors in the mammary glands, ovaries;
- disruption of the thyroid gland;
- food allergies, individual intolerances.
Due to the abundance of estrogen, risks arise:
- in children – failure of sexual development, growth arrest;
- in men – decreased testosterone levels, problems with libido, difficulty growing muscle mass, enlarged breasts and fat in the waist area;
- in women - problems with conception, threat of miscarriage, fetal disorders during pregnancy.
Beneficial features
Soybeans are known primarily for their record protein content and vital amino acids.
Soy is shown [1]:
- patients with gastrointestinal diseases (ulcers/gastritis);
- people with cardiovascular pathologies;
- diabetics;
- patients with diseases of the musculoskeletal system.
Soy stimulates the development of beneficial intestinal bacteria, saves people from dysbiosis and is a kind of prevention of problems with the gastrointestinal tract (GIT). This product is also necessary for women during menopause [2]. It compensates for low estrogen production and stabilizes both physical and psycho-emotional health.
How to cook delicious soy meat at home
A variety of recipes are easy to prepare, but it is important to remember a few tricks on how to make soy meat tasty:
- dry ingredients are soaked in hot water with added spices. This way the product will absorb the taste of the seasonings. If we talk about how long to cook soy meat, then 15-25 minutes is enough;
- To prevent soy meat cutlets from falling apart, you need to add an egg;
- the volume after cooking increases two and a half times, so you need to squeeze out the excess liquid with your hands to eliminate the wateriness of the intended dish;
- in order to make the salad or goulash made from soy meat juicy, sour cream, cream, and coconut milk are added during the stewing process;
- Many people note that soy meat tastes like chicken, so seasonings for cooking poultry are suitable for the soy counterpart.
The proposed soy meat recipes will open up new sensations and pleasantly surprise gourmets.
Vegan jellied meat
An interesting way to cook soy meat, the recipe of which will be appreciated by vegans and people who observe fasting.
Vegetarian jellied meat
Recipe No. 1
Cooking method:
- Boil minced meat in broth for 10 minutes. Add oil, spices, cook for another 5 minutes.
- Add agar-agar, after boiling, cook for another 1 minute.
- Peel the garlic, chop finely, pour into the form for jellied meat.
- Boil carrots, cut into slices. Chop the greens. Place in prepared container.
- Cool the finished broth slightly and pour into the mold. Cover with a lid and leave until completely cool. Place in the refrigerator overnight.
Ingredients: • soy mince – 40 g; • vegetable broth – 400 ml; • garlic – 3 cloves; • agar-agar – 2 tbsp. l.; • carrots – ½ pcs.; • greens – to taste; • soy sauce – 1 tbsp. l.; • coconut oil (any vegetable) – 1 tbsp. l; • pepper – to taste.
Bean and soy meat stew
A nutritious dish suitable for a low-carb diet and a light dinner.
Stew with soy meat
Recipe No. 2
Cooking method:
- Pour oil into a frying pan and heat it up. Add beans, 3 tablespoons of water, cover with a lid. Simmer over low heat, stirring occasionally.
- Boil vegetable meat for 15-20 minutes in water. Drain, squeeze.
- Chop the garlic and add to the beans with spices.
- Stir in the cooked meat and fry over high heat for 5 minutes, stirring occasionally.
Ingredients: • frozen green beans – 400 g; • vegetable oil – 1 tbsp. l.; • garlic – 2 cloves; • soy meat – 1 package;
Pre-frying will help improve the taste of the meat substitute.
Lenten soy stroganoff with mushrooms
Pieces of soy meat soaked in creamy sauce will ideally complement pasta and buckwheat.
Stroganoff with mushrooms
Recipe No. 3
Cooking method:
- Soak soy meat in boiling water for 15 minutes, adding soy sauce.
- Heat a frying pan with oil. Cut the onion into small cubes, crush the garlic, fry over medium heat, stirring constantly.
- Roughly chop the mushrooms and add to the onion.
- Drain the water from the meat and add it to the frying pan along with the mustard. Fry until the meat is golden.
- Add broth and flour. Stir until lumps are eliminated. Cover with a lid and simmer for 3 minutes.
- Pour in cream, spices, stir.
Ingredients: • soy meat – 100 g; • soy sauce – 1 tl.; • fresh champignons – 200 g; • vegetable oil – 2 tbsp. l.; • oat cream (regular) – 250 ml; • onions – 1 pc.; • mustard – 1 tbsp. l.; • garlic – 3 cloves; • flour – 1 tbsp. l.; • vegetable broth (water) – 150 ml; • salt, spices - to taste.
Soy meat goulash
Perfect goulash made from soy meat, which does not differ in taste from the original.
Goulash with meat
Recipe No. 4
Cooking method:
- Preparing meat: pour boiling water with spices and bay leaf. Boil for 5 minutes.
- Wash and peel the vegetables. Coarsely chop onions, carrots, peppers. Fry in a deep frying pan with added oil.
- Squeeze out the soy meat, reserving the drained water. Add the pieces to the vegetables and fry.
- Pour water into the pan, adding more liquid if necessary. Add tomato paste and spices. Simmer over low heat for 30 minutes. Add chopped garlic at the end
Ingredients: • soy meat – 80 g; • carrots – 1 pc.; • onions – 1 pc.; • bell pepper – 1 pc.; • tomato paste – 2 tbsp. l.; • vegetable oil – 1 tbsp. l; • garlic – 2 cloves; • bay leaf – 1 pc.; • salt, spices - to taste.
Pilaf in a slow cooker with prunes
A fragrant, juicy dish that deserves to be found even on a holiday table.
Pilaf in a slow cooker
Recipe No. 5
Cooking method:
- Meat : pour boiling water with spices and soy sauce. Cover with a lid and leave for 20 minutes.
- Cut the onion into half rings, grate the carrots on a coarse grater, and chop the garlic. If the prunes are hard, then soak them in boiling water for 10 minutes prematurely and cut them into 3 parts. Place the ingredients in a frying pan with some oil. Grind the cumin and add to the vegetables. Fry until golden.
- Add cooked meat, fry for another 5 minutes.
- Place the resulting mixture in a multicooker bowl.
- Rinse the rice and add to the vegetables. Pour in water so that the liquid covers the future pilaf by 1 cm.
- Cook in the “Pilaf” mode for 30 minutes.
Ingredients: • long grain rice – 450 g; • soy meat – 60 g; • onions – 2 pcs.; • carrots – 3 pcs.; • prunes – 300 g; • soy sauce – 3 tbsp. l; • barberry – 1 pinch (optional); • cumin – 2 tsp; • salt, spices - to taste.
Navy pasta
Lenten recipe for a dish familiar from childhood.
