Soy products: list, table, benefits and harm to the body, calorie content

Calorie content of soybeans

The caloric content of soybeans may vary. This is due to the kind of processing the product was subjected to. Beans can be boiled, fried, or stewed with other ingredients, such as meat and vegetables. There is a difference in the number of calories in boiled, fresh, and fried beans. In some cases this difference is significant.

The table provides data on the total number of calories per 100 g and the nutritional value of different types of soybeans.

Fried beans have the highest calorie content: they contain almost three times more calories than boiled beans, four times more than sprouted soybeans, and a little more than 100 more than fresh beans. That is, the calorie content of soy will directly depend on the form in which it is planned to be consumed.

Products made from soy are often included in diets due to their low calorie content. However, there are also those that contain a lot of calories. To know which foods will not add weight, and which, on the contrary, will negatively affect your figure, we will provide you with a table with indicators.

Soy products are a good replacement for milk, meat, flour, and pasta. For example, soy flour contains 291 kcal, while wheat flour contains 342, soy paste contains 197 kilocalories, and wheat paste contains 344. Consider the caloric content of fresh, boiled and fried beans.

What is soy

Soybean is an annual plant related to legumes, that is, to the usual peas, beans, lentils, etc. It is most cultivated in Asia, North and South America, some areas of Africa and Australia and on the islands of the Pacific and Indian Oceans. Soybeans also began to be grown in some European countries, but in much smaller quantities. The second, no less well-known name for soybeans is soybeans .

Soy has become popular mainly because it is rich in complete protein (which contains essential amino acids. The percentage of protein in soy, depending on the variety, can vary from 30 to 50%. That is why soy products are so popular among those who for some reason does not eat animal products.

Soy contains all 8 essential amino acids .

Soy also contains quite a lot of fat - from 16 to 27%.

It must be abolished that soybeans in their natural form are unsuitable for consumption and, in the literal sense of the word, poisonous . Only fermented soy products, i.e. subjected to the fermentation process can be used in food.

Chemical composition

The beneficial properties of soy are associated with its chemical composition. The product has a beneficial effect on human health due to the fact that the plant contains many vitamins, minerals, amino acids and other nutrients. Each substance affects one or another system or organ, and together they become the basis for health and excellent well-being.

So, what is soy rich in?

Soybeans really contain many substances, the benefits of which for the human body are simply enormous. Vitamin, amino acid, protein and other compositions, as mentioned earlier, affect all systems. Let's look at this question in more detail:

1. B vitamins. They have an active effect on the nervous and immune system. These substances improve brain function and affect metabolism and metabolic processes. It is the B vitamins that have a complex effect on the body. They charge you with energy and stimulate physical activity. A positive effect on the immune system is also due to B vitamins.
2. Vitamins A and C. Fight viral and infectious diseases. These substances are natural antioxidants. Vitamin A also affects the organs of vision: relieves tension and fatigue.
3. Tocopherol. It joins vitamins A and C, exhibiting its antioxidant properties, slows down cell aging, and reduces the activity of free radicals.
4. Lecithin. It is easily digestible, which speeds up metabolism and, as a result, removes excess weight. The combination of lecithin and choline rids the body of bad cholesterol. That is, soybeans are a good prevention of cardiovascular diseases.
5. Copper and iron. They prevent the development of anemia, take part in the functioning of the circulatory system, and bring it back to normal.
6. Vitamin E and K. Have a beneficial effect on the circulatory system. These substances improve blood clotting and promote vasodilation. Vitamin E has anti-aging properties, that is, the skin becomes more elastic, beautiful and soft, and wrinkles are smoothed out. Doctors note the beneficial effects of vitamin E on reproductive function.
7. Amino acids. Responsible for many functions. One of the most important is the removal of heavy metals and radionuclides from the body. Purification from such harmful substances is of great importance for people who live in regions with unfavorable environmental conditions. In addition, it is a building material for body cells.
8. Alimentary fiber. Responsible for removing waste and toxins. Thanks to this, the functioning of the gastrointestinal tract is normalized. Processes in the pancreas, stomach, and intestines are stabilized. Dietary fiber solves problems such as flatulence, bloating, diarrhea, constipation.

These are the beneficial properties of soy that affect the health of both men and women. Now let’s take a closer look at the benefits of soybeans exclusively for the fair half of humanity.

As for women, soy contains natural isoflavones that have a positive effect on hormones. Thanks to these substances, all processes associated with the hormonal system are regulated and restored. There are no side effects at all. So, the benefits of soy for the female body are as follows:

• consuming soybeans reduces the risk of developing malignant cancers such as breast cancer;
• fats in the female body are not deposited thanks to lecithin, which is contained in soy, and the resulting fat cells are burned, which leads to getting rid of excess weight;
• products made from soy alleviate menopause, the painful symptoms of which are caused by a lack of estrogen. Hot flashes disappear, and the risk of developing osteoporosis decreases.

We especially focus on the benefits of sprouted soybeans. Sprouts contain a lot of protein that is valuable for health. In addition, they are rich in vitamins, minerals, enzymes and other biologically active substances. At the same time, the calorie content of sprouts is quite low. Thanks to the consumption of sprouted soybeans, the intestines are cleansed of toxins and carcinogens. Coarse fibers swell, absorb all harmful substances and rid the body of them. It is noteworthy that soybean sprouts have 30% more fiber than wheat.

Soy in a child's diet

According to scientific research, Chinese peas have a negative effect on the child’s hormonal levels. This is especially true for modified products. For girls, excessive passion for bean-based products is fraught with premature ripening, and for boys - hormonal imbalance, characterized by an increase in estrogen levels.

Soy can cause pancreatic diseases, provoke allergies and disrupt the gastrointestinal tract.

Baby food based on the product, which is offered by some manufacturers, is also not recommended to purchase. There are scientific studies that prove that it disrupts the functioning of the immune system, which will further negatively affect the child’s health.

Why is it useful?

The composition of the plant is unique, so moderate consumption of dishes from it has a beneficial effect on the body. Benefits of soy:

1. The plant contains a lot of complete protein. It is often eaten by athletes, bodybuilders, and vegetarians. It saturates well and contains few calories.
2. Antioxidant action. Soy contains many vitamins, the consumption of which has this effect.
3. Protein breakdown and absorption. This action is ensured by the contained food enzymes, especially phytic acid.
4. Accelerates metabolism, reduces cholesterol levels, restores cells of the nervous system. These actions are ensured due to the high content of choline and lecithin. Because of this effect, soy is often included in the diet of obese patients and patients with abnormal metabolism.
5. The plant removes heavy metal salts and radionuclides from the body.
6. Consumption provides prevention of stomach and duodenal ulcers.
7. Soy affects the production of insulin by the pancreas and improves its functioning. It is recommended for use in diabetes mellitus.
8. Positive effect on bone tissue. Beans are useful for the treatment and prevention of arthritis.

Soy contains plant substances that act on the body in the same way as estrogen. Phytoestrogens work selectively. They compensate for the lack of female sex hormone. When there is an excess of estrogen, substances suppress its excessive activity. Isoflavonoids (genistein, etc.) from plants are absolutely natural. Hormonal regulation with their help has no side effects. Why soy is beneficial for women:

1. When consumed, the risk of developing malignant breast cancer tumors is reduced. Hormone-dependent formations occur when estrogen is produced excessively, and substances contained in the plant suppress this process.
2. Beans are rich in lecithin. This substance prevents fat deposition, burns formed cells, and helps fight excess weight.
3. Eating soy products reduces menopause symptoms caused by a lack of estrogen. Thanks to them, hot flashes will disappear and the risk of developing osteoporosis and cardiovascular diseases will decrease. Women during menopause are recommended to eat 150-200 g of soy products per day.

Sprouts contain a lot of valuable protein. They contain a full range of vitamins, biologically active substances, and enzymes necessary for the body. During germination, the concentration of useful elements increases several times. The calorie content of sprouts is very low. Their use helps cleanse the intestines of toxins and carcinogens.

It is advisable to use not canned sprouts, but those prepared with your own hands, they are healthier. To make them, soybeans need to be soaked for 6 hours. Afterwards it should be washed and covered with damp gauze. You need to make sure that the beans do not dry out; there should always be some liquid left underneath them. You need to change the water twice a day, while washing the fruits.

For men

At the end of the last century, research was conducted at Harvard, but scientists are still arguing about the benefits and harms of soy for men’s health and cannot come to a consensus. It is assumed that when consuming beans, testosterone decreases, hormonal balance and sexual functions are disrupted, and fewer sperm are produced.

It has been proven that vitamin E is directly involved in the formation of male semen, and its deficiency affects the blood vessels and nervous system. It helps prevent prostatitis, heart attack, neurosis - these diseases have become common in men. The benefits of soy for men are observed with moderate consumption. Doctors recommend daily inclusion of the product in the diet in a volume of 20 g; there is no harm from its use, and the risk of atherosclerosis and heart attack is significantly reduced.

For women

As a result of research and practical observations, the benefits of soy for women's health have been proven. During menopause, hormone therapy can be replaced by eating soybeans to maintain estrogen levels. 100 g of product contains the daily requirement of isoflavones necessary to correct hormonal levels.

It is worth finding out whether soy should be included in a child’s diet, whether the product is beneficial or harmful to the child’s body.

Beans, containing complete protein and oil, contribute to the growth of the body, activation of metabolism, and the formation of the skeleton. For children under one year of age, healthy formulas containing soy are produced. They have anti-allergenic properties and include the entire complex of essential vitamins and microelements. Recommended for those intolerant to cow's milk. The mixture should be introduced gradually over a week, after consulting with your pediatrician.

Soy products also have a beneficial effect on infections accompanied by diarrhea. The stool quickly returns to normal. Despite the medicinal properties of soy, in some cases it is worth refraining from consuming it:

• with congenital hypothyroidism;
• premature babies;
• malnutrition.

Useful properties of the product

Soybeans and products made from it have many beneficial properties. Soy products prevent allergies, osteoporosis, and prevent the development of diseases of the cardiovascular system, including hypertension and coronary heart disease. The indication for their use is the presence of excess weight. Thanks to lecithin, which is part of soy, fat metabolism in the body is accelerated, resulting in a decrease in the amount of fat deposits.

The product can be eaten both in pure form and in various products. For example, soy goulash is popular as a first course.

Soy contains stachinoses and raffinoses - substances necessary for the nutrition of intestinal bifidobacteria, which contribute to an increase in their number. They reduce the risk of dysbacteriosis, which significantly slows down the aging process of the body, increases life expectancy and has the most favorable effect on human health.

Soy helps get rid of osteoporosis. It contains isoflavones that compensate for the lack of female sex hormones - estrogens. Their deficiency is the main cause of the development of this disease in women during menopause. Soy contains a sufficient amount of calcium, the main component of bone tissue.

Soy milk helps relieve ulcers and gastritis. In appearance, the drink resembles cream or regular milk. The product has a sweetish taste and contains many protein compounds, minerals and B vitamins. It is quickly absorbed by the body and reduces the secretion of gastric juice.

Important components contained in soy are choline and lecithin. Their usefulness is due to their ability to restore nerve tissue and brain cells. They are responsible for erectile and motor functions, the thinking process, attentiveness, and the ability to remember and assimilate new information. These components are involved in the metabolism of fats and help reduce cholesterol levels in the blood.

The list of diseases for the treatment of which it is advisable to include soy products in the regimen includes:

• Parkinson's disease;
• diabetes;
• inflammation of the gallbladder;
• liver diseases;
• dystrophic changes in muscle tissue;
• glaucoma;
• cholecystitis;
• exhaustion of the body;
• weakening of memory.

Soy products are used to prevent cancer. Isoflavonoids similar to estrogens prevent the development of hormone-dependent cancer. The growth of tumor tumors is suppressed by phytic acids. Soy products also contain a component called genestein. It is able to stop metastasis and prevent the progression of some forms of cancer in the initial stages of their development.

How harmful it is: what norm can you eat?

Is soy harmful at all? We are often scared by the phytoestrogens contained in soy. They say they cause infertility. Yes, it's true, soy causes problems with procreation... in animals that consumed up to 100 mg of it per day. To obtain this dose, a person must consume more than 1,000 liters of soy milk daily to achieve similar concentrations of hormones in the blood.

Over the past 15 years, a large number of studies have been conducted, and we have data on the levels of consumption of soy products by Asians such as soy milk, soy protein, tofu, miso, natto, etc. Based on these data, it was found that the level of consumption of plant hormones is not harmful to health is 50 mg/day.

50 mg corresponds to about 30 grams of soy protein.

But if you want to get pregnant, still limit the amount of soy in your diet. A thorough 2009 meta-analysis found that consuming soy and flavonoids increases the length of your menstrual cycle, which you don't want.

You should also not feed your children soy milk substitutes. The total content of phytoestrogens in them is higher than in any other soy products! If the average Chinese person weighs 70 kg and consumes a maximum of 50 mg of flavonoids per day, i.e. less than 1 mg per kg of body weight, then infants on soy-based infant formula can consume approximately 6-9 mg. isoflavones per kg body weight per day. And this is 9 times more than adults consume. So it’s not worth the risk, although there is no data on the dangers of such feeding either.

Soy products in baby food

As I wrote above, if there is insufficient iodine intake in the body, soy can affect the functioning of the thyroid gland. If this occurs in childhood and adolescence, it can lead to delays in development and growth.

There is also evidence that the constant presence of soy in baby food can provoke earlier puberty in girls, and vice versa, delay puberty in boys.

In general, in different countries the attitude towards soy in children's diets is also different. Somewhere it is considered safe, somewhere it is recommended to consult a doctor about the possibility of introducing soy into a child’s diet, while others warn against these products.

Indications and contraindications for use

Soybean dishes are consumed not only to diversify the diet, but also for certain indications. The beneficial effect of this product on the body helps improve the condition of certain diseases. Their list includes:

• arthrosis and arthritis;
• myocardial infarction;
• cholecystitis;
• chronic constipation;
• hypertension;
• ischemia;
• allergy to animal protein;
• atherosclerosis;
• gout

Soy is not always beneficial, so it is contraindicated for some diseases and conditions of the body. It is necessary to limit its use during pregnancy. Due to the presence of hormone-like substances in the composition, soy food can negatively affect the development of the embryo. It is also prohibited for young children whose hormonal levels have not yet been fully formed. Other contraindications to consuming soy:

• endocrine diseases;
• problems with cerebral circulation;
• urolithiasis;
• old age (due to the possible development of Alzheimer's disease).

Why soy is harmful

There is no single point of view among scientists regarding the dangers of soy. Among the scientifically unsupported arguments:

• eating beans contributes to brain shrinkage and the development of Alzheimer's disease;
• accelerated aging;
• complications of pregnancy;
• and also contraindicated for children;

After testing, no harm to the product for the human body was revealed. It has also been established that many positive properties are overly exaggerated. However, the benefits of soy protein for men, women and children are obvious.

Soy during pregnancy and breastfeeding

There is an opinion that the benefits of soy for a woman’s health during pregnancy are completely absent and the product is even harmful. The statement is incorrect, because due to the high protein content in beans, the fruit develops fully. The properties of lecithin allow the normal intrauterine formation of the baby's nervous system, iron promotes hematopoiesis.

People of the USA, Europe, and Asia use soybeans as food during pregnancy, but no complications or deviations were noticed. To obtain benefits, consumption of soybeans should be moderate: 1 - 2 cups of soy milk per day is enough.

During breastfeeding, it is necessary to take a responsible approach to introducing a new product into the diet. If after trial use (no more than one teaspoon) the baby does not experience a reaction in the form of diarrhea or rashes, then there are no prohibitions on use. Gradually the amount can be increased. During breastfeeding, the daily norm is 60 g, twice a week. With this approach, the woman and baby receive only the benefits of soy products. Consultation with a doctor is necessary.

Content of vitamins and microelements

Soybeans are a real storehouse of nutrients. At the same time, soy is considered a feminine product, as it is characterized by a high content of phytoestrogens - analogues of the female hormone estrogen, and phytosterols. Soybeans are rich in B vitamins - folic acid (in 100 soybeans -71.9% of the daily value), B1 (53.4%), B2 (27.3%), B3 (25.4%), B6 ​​(30. 7%) and minerals, among which boron (662%), silicon (590%), cobalt (312%), manganese (120%), iron (85%), potassium (64%), phosphorus (62%) predominate , magnesium (51%), zinc (29%), calcium (20%), selenium (13.5%), iodine (9%). But most of all, soybean is valued for its abundance of proteins (46% of the daily value), thanks to which it easily replaces meat products, and non-essential and essential amino acids (47-73%). 100 g of soybeans replenish 97.3% of the body’s daily need for isoleucine, 80.1% for valine, 53% for glycine, 57.1% for glutamic acid. In addition, soybeans are rich in omega-3 (137.2% DV) and omega-6 (103.3%) fatty acids.

Soy in sports nutrition

Despite the debate about the benefits and harms of soy products, the protein obtained from the plant's beans is the basis of sports nutrition. It is important for those involved in bodybuilding and fitness. Soybean isolate is used as a source of protein, supplying the cells with amino acids and giving them energy. The protein-rich nutritional supplement can be taken diluted with water or juice.

Protein is consumed an hour before or after training. This is necessary to nourish the muscles of an athlete experiencing heavy loads. Consultation with a doctor is required.

Should you eat soy products?

As you can see, the “science” about soy is very contradictory. While studying publications to write this article, I came across a huge amount of criticism from those who are “for” and “against” soy products addressed to each other. Many studies are accused of not meeting all the conditions of “experimental purity” or not taking into account all influencing factors. In addition, many studies were carried out on animals, so one cannot be sure that the human body will react the same way. Well, don’t forget about quantity. After all, any product, even the most healthy one, can harm the body to one degree or another if there is too much of it in your diet.

I think that in this matter, everyone should form their own opinion.

For me personally, it is obvious that soy products are far from the only factor that affects people’s well-being and the “good health” of Asians - this is not the result of eating soy or holding tea ceremonies. This is the result of a different culture of life in general. Not only the culture of nutrition or physical activity, but also the outlook on life, the reaction to stressful stimuli and the way of thinking and behavior. For a long time now I have not believed in any one miracle product that can cure all diseases, but I believe that everything works in conjunction with each other. I am “not afraid” of soy products and periodically include tofu in my diet as a substitute for meat or fish. But I don’t eat it for weeks, since “everything is good in moderation” and any excess in nutrition towards some foods always leads to a lack of substances contained in others. Therefore, in my opinion, it would be wiser to use the full range of pp-dishes in your diet, rather than “get hung up” on any one product.

#proteins#vegan#vegetarianism

The benefits and harms of soy lecithin

Soy lecithin contained in this product plays one of the main roles in the body. This substance is involved in the restoration of nerve tissue and brain cells. In addition, lecithin is responsible for thinking, learning, motor activity and memory. It perfectly regulates blood cholesterol levels and fat metabolism, allowing you to maintain functions at the unique level of a young body, that is, it helps fight not only diseases, but also aging.

Soy lecithin in industry is a product that belongs to the group of emulsifiers used for mixing substances with different physical and chemical properties (density, consistency, etc.). Soy lecithin is a food additive known in Russia under the code E322.

Industrial soy lecithin is found in bread, margarine and spreads, chocolate, sausages, semi-finished products (cutlets, filled pancakes), fast food products, dairy products and baby food.

Natural soy lecithin is a very healthy product!

Composition of natural soy lecithin:

• Kholin,
• Phosphodiethylcholine,
• Inositol,
• Phosphates,
• Linolenic acid,
• B vitamins.

Soy lecithin can be found in the form of a dietary supplement (biologically active food supplement), which is used for lipid metabolism disorders, heart and vascular diseases, memory disorders, pregnancy and liver diseases. If this additive is included in the composition of a cosmetic product, it combines elements of a cream or emulsion of different consistency, and also nourishes, moisturizes and smoothes the skin of the face and body.

Benefits of natural soy lecithin:

1. Stimulates metabolism - destroys fats, relieves stress on liver cells, prevents obesity;
2. Strengthens the heart muscle and cleanses blood vessels from cholesterol plaques - phospholipids in soy lecithin are involved in the formation of valuable amino acids that strengthen the myocardium;
3. Helps the functioning of brain cells, the preservation and development of memory - during the development and growth of the child, it replenishes the composition of the brain matter, which normally consists of one third of lecithin;
4. Stimulates bile secretion - by dissolving fats, lecithin makes bile liquid, preventing the formation of deposits on the walls of the bile ducts and bladder;
5. Protects nerve fibers from stress by forming their myelin sheath;
6. Reduces the craving for smoking - the neurotransmitter acetylcholine in soy lecithin helps brain receptors wean themselves from nicotine addiction.

Harm. Natural soy lecithin is practically harmless; the only possible harm is individual intolerance to the product. Lecithin, produced from modified soybeans (for industry), stimulates obesity, depression and memory impairment, and disruption of the endocrine system.

IS SOYBEAN USEFUL FOR THE BODY?

First of all, soy products are useful for those whose diet does not provide the body with sufficient protein, plant or animal. The beneficial effect for vegans and vegetarians will also be enhanced by a diverse vitamin and mineral complex.

The beneficial properties of soy for the body are hidden in its composition:

1. Due to its ease of digestibility and the presence of lecithin, which accelerates metabolism, it promotes weight loss and makes various diets more effective.
2. Choline and lecithin help remove so-called bad cholesterol from the body, therefore, are useful for the prevention of heart disease;
3. Tocopherol has a strong antioxidant effect, slowing down cell aging and preventing the oncological activity of free radicals.
4. B vitamins have a positive effect on the functioning of the nervous system, metabolism, brain function and the general well-being of the whole body.
5. Due to the presence of copper and iron in the composition, soy products prevent the development of anemia.
6. For the female body, the value lies in reducing the negative symptoms of menopause.
7. The removal of heavy metals and radionuclides is accelerated, which is especially important for residents of regions with poor ecology;
8. Thanks to the antioxidant effect, the tissues of the whole body rejuvenate and become more beautiful.
9. Research by scientists has shown that consuming products from this crop increases insulin receptors, which helps prevent diabetes.
10. The high content of dietary fiber helps cleanse the digestive system of debris and stabilize its functions.
11. It is believed that its constant consumption by East Asian peoples is the reason for the lower number of cancer patients relative to global indicators.
12. The American Heart Association has found that the culture is beneficial for the heart and blood vessels, stabilizes their function, and leads to a reduction in the risk of diseases.
13. The abundance of fiber in soy helps improve digestion. Indigestible dietary fiber swells in the stomach and folds like a brush. As it passes through the organs, such an accumulation collects and removes ballast food debris with it. In addition, soft fibers have a massaging effect on the walls of organs - stimulates blood circulation, increases secretory functions and the overall functioning of the system.

SOY BENEFITS AND HARMS FOR WOMEN

• Soy is thought to reduce estrogen production, thereby reducing the risk of breast cancer.
• Regular consumption of soy (if there are no complications on the thyroid gland) reduces the risk of developing osteoporosis and alleviates the symptoms of menopause.
• Soy products contain lecithin, which improves the breakdown of fats in the liver and prevents their accumulation.

In order for soybean sprouts to become an ally and not an enemy for women in maintaining health, it is recommended to consume only products obtained by natural processing methods: beans, meat, milk, sauce, cheese.

SOY BENEFITS AND HARMS FOR MEN

Nowadays, there is a widespread belief that products made from this legume have a negative impact on men's health. Proponents of this idea talk about a decrease in sperm production. But it is not so. In fact, due to the large amount of protein, the volume of sperm increases, but the number of sperm remains at the same level, which creates the appearance of a drop in concentration. There are also suggestions that soy products lead to a decrease in testosterone production. However, clinical studies show that this effect is only possible with abuse.

EFFECTS OF SOY ON THE BRAIN

The benefits of this product for the brain are due to the relationship between absorption and phenylalanine and tyrosine. These amino acids improve the functioning of the organ, maintain the tone of the nervous system and muscles, and prevent the development of senile diseases, which are accompanied by tremors and weakness in the limbs.

Research by specialists from the Swedish National Institute of Health has shown that the effect of soy on brain function occurs through the thyroid hormone tyrosine. It regulates the migration and growth of neurons. However, its use, due to the action of isoflavones, suppresses the function of the organ and provokes the development of goiter. The work of Japanese scientists showed similar results.

Some scientists say there is a direct link between the consumption of soy products and mental dementia. However, the results of their research are not yet recognized as reliable by the official scientific community. On the contrary, there are suggestions that due to the presence of isoflavones, these products improve brain function. As an example, soybean advocates cite followers of the American Seventh-day Adventist Church. They eat a lot of tofu, but they are not inferior to other Americans of the same age in intelligence, memory and cognitive function.

SOY FOR GOUT

The inclusion of soy in the diet of a gout patient is considered positively by nutritionists because it promotes rapid and increased excretion of uric acid from the body.

Diet for gout - what you can and cannot eat, except soy:

• Acceptable: fruits (melons, apples, bananas, plums, apricots), vegetables (garlic, onions, corn, cabbage, eggplants, greens, cucumbers, beets), berries, nuts.
• Unacceptable: fried meat, fish, smoked food, canned food, sausages, cheeses, raspberries, cranberries, figs, mustard, horseradish.

For a beneficial effect, you can add to your diet not only soybeans, but also products made from them: tofu, milk, asparagus, pasta, sauce. The exception is gout on the legs - with it, doctors do not recommend eating any legumes.

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.

See Also

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Soy chocolate

It is a dietary analogue of regular chocolate. During production, cocoa beans are replaced with soybeans. The benefit of such chocolate is that its calorie content is much lower compared to regular sweets. For this reason, it is widely used in dietary nutrition. Soy chocolate is especially recommended for people suffering from excess weight.

Tempe

It is a fermented food product made from whole soybeans. They are softened, opened or peeled, and then boiled, but not completely. Next, a starter with a fungal culture or an acidifier is added to the boiled beans. At the end they are placed in a thin layer, and then fermented for 24 hours at 30 degrees. The finished product is very rich in protein. Tempeh is used by vegetarians. It is cut into pieces, then fried in oil, adding other ingredients. Tempeh is served in soups, with a side dish or as a separate dish.

Yuba

Otherwise called fuli, fuzhu or doupi. Yuba is the surface foam of soy milk, used in dry or raw form. This ingredient belongs to East Asian cuisine. In Russia, yuba is known as “soy asparagus,” although it has nothing to do with asparagus. Soy milk is boiled, resulting in a hard layer called yuba appearing on the surface. It contains a lot of fat. Using special equipment, the film is removed and hung to dry. They prefer to eat fuzhu fresh as a snack or dipped in sauce.

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.

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.

Soy flour

It is made from dry seeds or meal. Contains almost no starch. Soy flour contains significantly more nutrients and protein than other types. Has binding properties. Because of this, it is good to add such flour to the dough in equal proportions with wheat or other cereals. Eggs can be omitted. Ideal for all types of lean baked goods.

Their defatted flour is produced by extrusion cooking. Soy meat is low in calories and contains a minimal amount of cholesterol. Perfect for dietary nutrition, vegetarian lifestyle. During meat production, all the nutritional properties of the beans are preserved. It contains eight essential acids, so it increases hemoglobin and improves blood quality. Rich in iron and minerals. Well absorbed by the body.

Before cooking, the meat is soaked in water, broth or broth for some time, or boiled, depending on the instructions on the package. The pieces soften and the texture becomes similar to the real thing. You can add any sauces, salt, seasonings and spices to taste. After softening, you can cook with the meat the same as with regular meat: main courses, soups, salads.

Soy sauce

Fans of Asian cuisine have long been familiar with soy sauce, which is used to prepare a huge number of dishes. Preparing natural soy sauce takes about a year. It is made from evaporated soybeans and roasted wheat grains, which then undergo an enzymatic fermentation process in special containers. After a year, the sauce is filtered and bottled.

Benefits of soy sauce:

• Improved blood circulation;
• Fight free radicals with antioxidants;
• Prevention of cardiovascular diseases;
• Increased content of amino acids;
• Minimum calorie content, no cholesterol.

Unfortunately, the desire to make a profit leads soy sauce manufacturers to adulterate their product. To speed up the fermentation process, pathogenic bacterial cultures are added to the sauce, which allows you to get something like a sauce in a month instead of a year. An even more harmful method is boiling soybeans in hydrochloric acid and quenching this solution with alkali or diluting soy concentrate with plain water.

Using adulterated sauce is dangerous due to the carcinogens it contains. Both regular sauce and sauce prepared using cheaper technology contain an excessive amount of salt, which leads to salt deposits.

Soybean oil

Soybean oil is an extremely healthy product containing a large amount of vitamins, minerals and biologically active substances. It has been used in the countries of Indochina for about 6 thousand years, and in Europe it became known only in the 20th century. Soybean oil is produced by pressing and extracting soybeans. It is refined and deodorized, giving it consumer qualities.

Soybean oil has a straw-yellow color and a light, pleasant aroma. It is used to produce lecithin - a component of food, soap, medicines, dyes; it is fried in soybean oil, added to salads, and baked goods. The calorie content of 100 g of this product is 889 kcal. It is considered a champion in terms of tocopherol and microelements content compared to olive and sunflower oil.

Beneficial properties of soybean oil:

• Vitamins and microelements help prevent cancer and cardiovascular diseases;
• Choline, organic acids improve the functioning of the liver and heart muscle, regulate cholesterol levels in the blood;
• When consuming oil, diseases of the digestive tract are prevented and metabolism is regulated;
• The number of immune disorders is reduced.

To demonstrate the beneficial properties of soybean oil, it is enough to consume it 1-2 tbsp. l. per day. In addition to internal use, soybean oil is widely used in cosmetology to nourish the skin of the hands and face and slow down its aging. The oil can smooth out wrinkles, moisturize chapped and rough skin, and slow down the aging process.

You should not use soybean oil if you are allergic to soy protein, during pregnancy, if you are at risk of migraine attacks, or if you have kidney or liver failure.

Application

Soybeans are not consumed raw. There are many traditional dishes with soy in Japanese cuisine - miso soup, tofu, soy milk, soy asparagus. Flour and oil are made from soybeans and used as an analogue of meat and dairy products.

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Doctors' opinions on the benefits of soy

According to the overwhelming majority of doctors, products made from soy are harmless if there are no contraindications to them and a person does not abuse them. If these two conditions are not met, then as a result you can “earn” health problems.

1. For weight loss, soy products are also very important: compared to regular ones, some of them contain more nutrients, so you will not feel a loss of strength during the diet.
2. In addition, due to the presence of a high percentage of protein, athletes can undoubtedly use them for cutting in order to quickly lose excess fat and build muscle mass.

Lose weight with soy products: calorie content in comparison with natural analogues

A diet based on soy products is very popular in the modern world. This is not surprising, because soybeans, which have a calorie content of 370 kcal, become several times less fatty after processing. For example, 100 grams of tofu cheese contains 73 kcal, while 100 grams of Russian cheese contains 363 kcal, and 100 grams of low-fat soy flour has less than 100 kcal versus 350 kcal of wheat flour.

But not all foods are low in calories. For example, soy meat is almost twice as fat as beef. Soy milk is not inferior in fat content to 2.5% cow's milk.

When choosing a soy diet, it is worth remembering the possible harm of soy. First of all, you need to make sure that the food does not contain GMOs. If you have health problems (for example, disruption of the endocrine system), it is also better to limit the consumption of soy products.

Useful links:

Interesting facts about soybeans

• The Chinese call soybean cereal "Great Bean".
• The process of obtaining soy sauce can take from 6 months to 2 years.
• In China, soy sauce replaces salt and preservatives.
• 100 grams of edamame = 9 grams of cholesterol-lowering fiber.
• In ancient China, soybeans were considered the food of the poor.

Sources

• https://cross.expert/zdorovoe-pitanie/produkty-pitaniya/soya.html
• https://kinopobeda.com/pitanie/soya-v-produktah-pitaniya.html
• https://kost-shirokaya.ru/pp-bez-problem/soya/
• https://sovets.net/16772-soevye-produkty.html
• https://www.ayzdorov.ru/tvtravnik_soya.php
• https://orehi-zerna.ru/soevye-produkty/
• https://happy-womens.com/soevyie-produktyi.html
• https://np-mag.ru/zdorovaya-eda/poleznye-produkty/madame-soy/

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Is soy better than beef?

What kind of soybeans are there?

Soybeans are beans similar to beans (they are in the same family - legumes).
It grows mainly in warm and humid climates (Asia, Southern Europe and America, etc.), however, in Russia and Belarus there are already good results in growing this unique product. Despite the fact that most people associate the word “soybean” with the definition of “genetically modified” (so-called GM soybean), you need to know that there is also regular soybean without an introduced foreign gene.

In general, only a few varieties of genetically modified soybeans are grown in the world, the main crops of which are in the United States. Thus, 96% of soybeans grown in America are genetically modified. Most often, a bacterial gene is introduced into such soybeans, which makes it resistant to herbicides, and, therefore, allows one to obtain a high yield under conditions of the use of agrochemicals.

I would immediately like to reassure domestic consumers: in the case of the introduction of GM soy into a product or in the production of soy products from it, information about the use of genetically modified components in the composition must be present on the product label if their content is more than 0.9%

Representatives of soy products

Most often, on our shelves you can find soy milk (a drink based on soybean seeds, white), soy sauce (liquid sauce based on fermented soy); tofu cheese (a product made from soy milk, the production of which is similar to the production of cheese from cow's milk); soybean oil (vegetable oil from soybean seeds that can be used for frying).

In addition, soy flour (finely ground soybeans) and soy texture (prepared from defatted soy flour) are used both for the preparation of soy analogues of meat (“steak”, “goulash”, etc.) and for adding to meat and vegetable food products (sausages, dumplings, etc.).

Soy variety

Those who are keen on vegetarianism or during fasting can diversify their diet with rarer soy products:

• natto is a product made from fermented, pre-boiled, whole soybean seeds;
• Gochujang soy paste - Korean soy paste with a lot of pepper;
• miso soy paste - fermented paste based on soybean seeds (used, in particular, for making soup);
• doenjang - Korean soybean paste with a pungent odor (used in preparing main courses);
• tempeh - a fermented product made from soybean seeds with the addition of a fungal culture (usually pressed into briquettes);
• Yuba (fuju or soy asparagus) – dried foam from the surface of soy milk (used raw, frozen and dry).

Soybeans in numbers

Soybeans contain approximately 35% protein (there is evidence of protein content in some varieties of soybeans up to 50%), 9% carbohydrates, 17% fat. Soybean digestibility is high - approximately 91%. The digestibility of proteins in soy products is 77–92%, fats – 94–99%, carbohydrates – about 80%.

A significant number of studies conducted with a sufficient level of evidence allowed the US Food and Drug Council in 1999 to recommend the daily consumption of 25 g of soy as a preventive measure against stroke, heart attack, hypertension and atherosclerosis. It has been noted that individuals who regularly consume soy products have an average cholesterol level that is 20–25% lower than those who adhere to a meat diet.

Let's look at the benefits of the main components of soybean products.

• Soy proteins

Soy proteins have a unique amino acid composition that is practically not inferior to proteins of animal origin, as noted by WHO. The only missing amino acids in soybeans, as in other legumes, are the sulfur-containing amino acids methionine and cysteine, which distinguishes them from meat products.

• Isoflavones

A unique component that is part of soy proteins and largely determines their therapeutic effectiveness are isoflavones. They have chemical similarities to female sex hormones (estrogens) and are therefore called phytoestrogens. They are extremely rare in nature, making soybeans a unique dietary source. Soy isoflavones are natural antioxidants that are of leading importance in the prevention and treatment of cardiovascular diseases, malignant tumors (especially breast and prostate cancer), and menopausal conditions.

• Linolenic polyunsaturated fatty acid

Soybeans, and especially soybean oil, contain high concentrations of essential polyunsaturated fatty acids, including linolenic acid, which belongs to the group of 3-omega fatty acids. These essential fatty acids have powerful anti-inflammatory effects that can reduce the risk of heart disease, rheumatism and cancer, and also play an important role in maintaining a healthy nervous system.

Comparison of the chemical composition of soybean and other types of vegetable oils (per 100 g of product)

• Tocopherols (vitamin E)

If we compare the concentrations of tocopherols (vitamin E) in soybean oil presented in the previous table in comparison with other vegetable oils, it becomes clear that this is a clear record holder - it contains 8.7 times more tocopherols than olive oil and 1.7 times than in unrefined sunflower. The important role of vitamin E in the human body is its protective effect against cell damage by aggressive environmental factors (since it is a powerful antioxidant). Vitamin E also regulates sexual function, participates in the biosynthesis of nucleoproteins - substances that play an important role in the transmission of hereditary information, as well as in the synthesis of muscle proteins (creatine, creatinine), which ensures the normal functioning of muscles.

Vitamin E affects the optimal composition of the blood: it controls the synthesis of heme-containing proteins and prevents increased blood clotting.

Tocopherols are necessary to stimulate cell activity, support the neuromuscular system, relieve leg cramps and take part in strengthening the immune system.

In addition, vitamin E is called the “vitamin of youth”, which prevents the aging process and helps restore the beauty of the skin and maintain a healthy heart and brain.

• Vitamins and microelements

Additionally, it should be noted that soy products are rich in B vitamins, vitamins D and K, as well as a number of important microelements (potassium, magnesium, etc.).

• Lecithin

The high content of lecithin in soy, which is part of cell membranes, lipoproteins and bile, has a beneficial effect on the functioning of the nervous system.

Taking soy lecithin has a positive effect on cholesterol metabolism, the coagulation system, and the condition of the skin and blood vessels. Lecithin activates the liver and pancreas and has a choleretic effect. The positive effect of soy lecithin on the immune system, physical activity, the activity of the endocrine glands, and on the processes of tissue restoration has been proven.

• Alimentary fiber

Soybeans are rich in dietary fiber, and therefore are especially useful for people who have impaired intestinal motility, which is accompanied by constipation.

When consuming 25 g per day of soy bran, rich in dietary fiber, the most noticeable decrease in total cholesterol and, especially, “bad” low-density lipoprotein cholesterol, which provokes atherosclerosis, was noted.

In addition, soy dietary fiber has low energy value (0.5–0.7 kcal/g) and is therefore indicated for overweight.

Who should consume soy products?

The exceptional composition of soybeans, namely: the absence of cholesterol and lactose, vitamin and mineral composition, the presence of unique proteins, whose amino acid composition is almost identical to the composition of proteins of animal origin, and other biologically active substances - allows the use of soybeans and its processed products for healthy nutrition without only adults, but also children.

Especially soy products are indicated for people suffering from food allergies to animal proteins, as well as them. recommended for obesity, people suffering from chronic cholecystitis, chronic constipation of a nutritional nature with arthrosis and arthritis.

Soybean Antinutrients

Note that the nutritional value of soy proteins is significantly reduced by the anti-alimentary (i.e., anti-nutrient) substances they contain, which suppress the activity of enzymes in the gastrointestinal tract, reduce the breakdown of food proteins (resulting in a decrease in their absorption by the body), which can lead to to the intense work of the pancreas and liver and changes in metabolic processes.

These antinutrients include: inhibitors of enzymes that break down proteins. What is the negative impact? The fact is that they block the work of enzymes that break down proteins, forming stable complexes, which results in a decrease in the absorption of protein substances.

If soy products predominate in the diet for a long time or the diet is made up exclusively of them, then the blockade of pancreatic enzymes leads to the fact that it is forced to work more intensively, “for wear,” producing additional amounts of enzymes, which ultimately leads to disruption of its function.

Soy lectins can disrupt the absorption function of the intestinal mucosa: this increases its permeability to bacterial toxins and rotting products.

An unfavorable factor in soy is also phytic acid, which reduces the absorption of iron, calcium, zinc and copper.

It should be noted that inactivation of many antinutrients contained in soybeans occurs during thermal and industrial processing of soybeans (almost 95%), which means their concentration in soybean products is almost zero. Therefore, if you prefer not natural soybeans, but processed products, then the content of these harmful substances in them is significantly reduced.

Attention!

Considering that soy contains isoflavones, which are similar in composition to the female sex hormones estrogens, pregnant women should also limit their consumption of soy products or consult a doctor first.

Choosing soy products

• Soya beans

It is better to buy in transparent packaging to evaluate the color (it is better to choose gray-yellow or cream-colored fruits), the absence of foreign impurities and broken fruits. The packaging must contain the inscription “Soybeans are not genetically modified.”

• Soy sauce

Immediately pay attention to the ingredient composition: a natural and high-quality sauce will contain only water, soybeans, wheat is allowed (it speeds up fermentation), salt, sugar. Only in this case the sauce is a product obtained by natural fermentation. The color of this sauce is reddish-brown, slightly transparent. The taste is sweetish, slightly salty.

If the composition includes food additives (dyes, flavor enhancer - monosodium glutamate, preservatives, flavorings), then there is no need to talk about the dietary properties of such a sauce (however, it will cost less). The color of the sauce with food additives is dark brown and cloudy, and the taste is very salty and pungent.

• Tofu cheese

It is a white bean curd (cheese) with a neutral taste, obtained by curdling soy milk using nigari (which contains evaporated sea water, including calcium sulfate and magnesium chloride); citric acid can also be used to curdle soy milk.

Thus, natural tofu must contain only three components: water, soybeans (soybeans) and nigari (or citric acid). The smell should be sweet, not sour. It is better to buy tofu cheese in vacuum packaging, which should contain a small amount of liquid to prevent it from drying out.

• Soybean oil

High-quality soybean oil has a bright amber color and a pleasant nutty taste. It is usually clear, but if cold-pressed it may have a slight sediment at the bottom of the bottle. Moreover, this is an indicator of the increased biological value of the oil, since it contains, along with polyunsaturated fatty acids, isoflavones and dietary fiber.

• Soy meat

It is better to buy in transparent plastic bags to evaluate the color (preferably light brown, but if it is light beige, this may indicate the use of hydrogen compounds for bleaching in the production process), as well as the absence of crumbled pieces. If genetically modified soybeans were used in the production of soy meat in an amount of more than 0.9%, then the labeling of the package must include the inscription “Contains GMOs.”

• Soybean sprouts

Soybean sprouts have certain vitamin benefits over beans. Thus, vitamin C, which was previously missing, appears in soybean sprouts, and the content of B vitamins and vitamin E increases almost 2 times.

When purchasing ready-made, already sprouted soybeans, you need to carefully select the product. First of all, pay attention to the appearance and smell - the sprouts should be fresh in appearance, free of foreign odors, clean and juicy. The length of the stem should not exceed 1 cm. The finished product in the store should be in the refrigerator compartment. After purchasing, you should also store soybean sprouts in the refrigerator. The maximum concentration of beneficial elements is maintained for 2 days, after which intensive plant growth begins, and the nutritional properties of soybean sprouts gradually decrease.

• Korean soy asparagus

Soy asparagus, or fuju, is made from soybeans, which are ground and boiled. The foam that rises on the soy milk is skimmed off and suspended, giving it a fibrous structure. Then the fuju is dried and used for pickling, frying, and added to soups and main courses. Soy asparagus contains easily digestible vegetable protein, does not contain lactose and cholesterol, and is therefore ideal for feeding people with diabetes and allergic reactions.

When buying dried soy asparagus, keep in mind that after opening the package, the product must be transferred to a well-sealed container, since dry asparagus easily absorbs foreign odors. This product must be stored in a dry, dark, cool place for no more than 1 month.