Soya Beans

Category: Beans, Peas, Legumes

Soak Soya Beans overnight before cooking them. Once soaked, they can be used just as they are in the preparation of soups, stews, casseroles, curries and pies. Soya Beans should always be cooked at simmering temperature – not higher – this keeps them soft and more nutritious

Combinations of Soya with grains will supply adequate quantities of Essential Amino Acids for all age groups. The fibre found in Soya Beans, is reported to have a considerable cholesterol- lowering effect.

More Info

Soya beans are the most widely grown and utilized legumes in the world. Once harvested, they are available commercially in many forms, including mince, chunks, burgers, whole dried beans, fresh beans, flour, milk, oil, tofu, tofu cheese and yoghurt and, of course, extracted substances.

They are also among the most researched foods. Studies over the past several decades and continuing research reveal many benefits derived from the nutrients contained in soy. The list is long, but the highlights include healthy cell growth, reduced cholesterol, blood sugar and diabetes management, healthy heart and kidney function, weight management, blood pressure control, relief of menopause symptoms and prevention of bone mass.

Soy is an abundant source of high-quality protein, especially tryptophan, an essential amino acid important for growth. It also contains chemical compounds known as isoflavones, which are believed to reduce the amount of cholesterol the liver produces, as well as high levels of essential fatty acids, especially omega-3. Soy contains vitamin B2 (riboflavin) and minerals molybdenum, manganese, iron, phosphorus, magnesium, copper and potassium. In unprocessed form especially it is rich in fibre, and it has no cholesterol or saturated fats.

Description and Origin

The soya bean is the most widely grown and utilized legume in the world. It is also one of the most researched and most controversial. Some believe it’s a miracle food, others think its popularity is due to active marketing by profiteers.

Soybeans grow in pods yielding edible green, yellow, brown or black seeds. Once harvested, it is available commercially in many forms, including mince, chunks, burgers, whole dried beans, fresh beans, flour, milk, baby formula, oil, tofu, tofu cheese and yoghurt and, of course, extracted substances.

Nutritional Content of Soy

Soy is probably best known as a source of high-quality protein. Just one cup of soybeans provides just over 57% of the recommended daily allowance of protein, especially tryptophan, an essential amino acid needed for growth. It is particularly popular as a substitute for meat since it provides the protein without the cholesterol and the saturated fats. However, there is more to soy than just protein.

Soy foods contain chemical compounds known as isoflavones, which are believed to reduce the amount of cholesterol the liver produces. It also offers high levels of essential fatty acids, especially omega-3. It contains vitamin B2 (riboflavin) and minerals molybdenum, manganese, iron, phosphorus, magnesium, copper and potassium. In unprocessed form especially it is rich in fibre.

Soya Beans and Longevity

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Soya Beans and Health

Many believe that the long-standing use of soybeans as a staple in the Asian diet may account for the low prevalence of heart disease in Asian countries. One important reason for this is the presence of omega-3 fatty acids. According to a study done in Atlanta, Boston and Mexico and published in April 2005, omega-3 fatty acids improve heart function by improving heart rate variability and thus reducing the risk of arrhythmia. Studies also show that these fatty acids further improve heart function by reducing the stickiness of blood platelets, thus preventing the formation of blood clots, the prime culprits in heart attacks and strokes.

Another important ingredient in soy is the chemical compound known as isoflavones, specifically genistein, which produces fewer and smaller fat cells and thus makes it possible to stay lean.

Many studies have accumulated a strong body of evidence showing that soy protein may lower LDL cholesterol. One study involving middle-aged Scottish men found that, after just five weeks, there was a significant drop in their total blood cholesterol levels, while their HDL (good) cholesterol levels were significantly higher. Although soy appears to have a significant effect only in people with high levels of cholesterol, the overall verdict has to be in favour of soy regardless of whether your cholesterol is high or low, since soy protein doesn’t have the effect of raising bad cholesterol as protein from animal sources tends to have.

The Scottish study also showed significant reductions in both diastolic and systolic blood pressure.

Studies published in 2004 indicated that soy isoflavones combined with the body’s own estrogen may increase bone mass and reduce cholesterol in women. One researcher concludes from these results that women who consume soy regularly before menopause could possibly enjoy better health after menopause. Other studies have also shown that women who eat soy foods report a significant reduction in the number of hot flushes they experience.

Soy foods may also be beneficial for several diabetes-related conditions. They may be good for people suffering from type 2 diabetes by preventing high blood sugar levels and keeping blood sugar levels under control. Soy protein can help protect diabetics’ hearts and kidneys from damage caused by diabetes.

The fibre in whole or minimally processed soy foods is good for several things. It helps reduce the absorption of fat and cholesterol. It has been shown to bind cancer-causing toxins and remove them from the body, thus preventing damage to the colon. It may also reduce the symptoms of diarrhea and constipation in people who suffer from irritable bowel syndrome.

Here’s another little bonus. It is believed that just 5 grams of soy protein a day may help strengthen brittle nails.

It is important to note that whole soybeans in the diet are far more effective than processed soy foods since they contain more of the beneficial compounds. For example, research published in 2003 suggested that while a diet rich in whole soy foods may be cardioprotective, soy isoflavones by themselves do not produce a significant effect.

Soya Beans and Infertility

Some experts advise women to avoid soy foods if they are trying to conceive. The plant estrogens in soybeans, known as phytoestrogens, compete with a woman’s natural estrogen and can throw off her ovulation cycle. Opinion is divided when it comes to actual links between soy and infertility. One study, published in 2004, suggested that there may be a link between soy foods and declining sperm counts as well as other fertility problems. Another study, which appeared almost simultaneously, reported that no such effects were observed. The predominant opinion among researchers is that fears of infertility are unfounded.

How to Use Soya Beans

There are many ways to enjoy soy foods. You can cook whole soybeans that have been soaked overnight. You can eat edamame (fresh soybeans), which is a popular snack. You may enjoy tofu, a smooth, creamy textured soybean curd. Tofu has no flavour of its own but you can add flavour according to your taste. Tofu also absorbs the flavour of whatever other foods it’s combined with. It can be used in stews, casseroles and stir fries, or added to or substituted for scrambled eggs. It can also be eaten on its own – baked, boiled or fried with salt and your preferred flavouring. You may like a soy smoothie – tofu blended with fresh fruits and soy milk.

Soy is used commercially as an additive or even a principal ingredient in many breakfast cereals.

The uses of soy in meat substitutes are almost too numerous to mention – burgers, sausages, minced meat, meat chunks, and so on – and many regular processed meat products are also enriched with soy protein. Remember, however, our earlier caution – whole foods are always better than processed foods, and this rule also applies to soy.

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