Soy - what is it, benefits and harms, technology for the production of dairy products, flour and meat from beans. See what "Soy" is in other dictionaries What natural soy is made of

Date of writing: 12.04.2022

Reading time: 30 minutes

Miso and tofu are classic Asian dishes based on the soy plant. How useful is this gift of nature, why do the "wise" Chinese put it on a par with rice and wheat?

Soy is a Far Eastern plant of the legume family, an excellent analogue of animal protein for vegetarians. It makes excellent flour, butter, meat, milk, cottage cheese, cocoa and sauces.

Useful properties of soy

Soy protein-based foods have been scientifically proven to lower serum cholesterol levels, hence reducing the risk of heart disease.

Soy protein also acts as a prophylactic against prostate and colon cancer, reduces bone osteoporosis, relieves postmenopausal symptoms, and helps maintain normal blood glucose levels, which is very important for people with diabetes.

But not only soy protein has a beneficial preventive effect on the body - it has "helpers".

First of all, these are isoflavones - a group of phytoestrogens that have a positive effect on women's health, due to their similarity with the female hormones estrogens, and, according to some studies, suppress the growth of cancer cells.

But saponins and phytosterols help lower cholesterol and remove toxins from soy protein.

Saponins are natural emulsifiers made up of sugar molecules that act like the bile acids found in our body, while phytosterols are unique compounds that inhibit the absorption of cholesterol from the intestines.

The last soy components that are similar in their properties are fiber and oligosaccharides (they are called dietary fiber). These dietary fibers cleanse the body and, accordingly, remove sugar from it, helping the rest of the “team members”.

According to experiments, soy contributes to an increase in the number of microorganisms - lactobacilli and lactobacilli in the intestines that make up its microflora.

So the numerous studies conducted at the end of the last century marked "The benefits of soy products" are not accidental.

soy products

Soy products are as diverse as the substances contained in soy. Of course, mature, but still green, not dried beans, called the Japanese word "edamame" (or "edamame"), are considered more acceptable to the stomach.

They are fried, stewed, pods are added to salads. The soy sauce popular in our time is made from fermented beans. But let's talk about everything in order.

Soybean oil

Soybean oil as a universal product is used for food, feed and technical purposes, as a base for paints, drying oils and varnishes, soaps, plastics, glue, in medicine as a protein medium for growing antibiotics.

If we talk about using it for food, it is worth noting that the oil is used only in a refined and deodorized form because of its specific fishy flavor and contains natural antioxidants - tocopherols.

Soy milk

Soy milk can be a refreshing drink and a great alternative to cow's milk. It all depends on the characteristics of climatic zones.

In temperate zones, soybeans with a high content of proteins and fats grow, in hot countries, on the contrary, with a lower one. Such milk is recommended for people with various diseases of the stomach, kidneys and liver.

Tofu

From milk, adding a culture of a special fungus, tofu is obtained - bean curd, replacing meat in Chinese cuisine. There are two types of tofu - soft and hard, the first is added to soups. In the East, bean curd is called boneless meat for its abundance of protein and low carbohydrate content.

Tofu is recommended as a diet food for gastritis, diabetes, cardiovascular diseases and as a dietary supplement for building muscle mass. I would like to note that nutritional properties soybeans are the same as milk or meat!

soy cocoa

Cocoa from soybeans is inexpensive and very healthy, especially for children, a refreshing drink, it contains 40% protein and 20% fat.

Soy meat

It is impossible not to mention the unique product, soy meat, a popular vegetarian replacement for meat of animal origin. Soy Meat is made from defatted soy flour* and water and can be given the taste and appearance of any natural meat dish, such as pork or beef, with the help of nutritional supplements.

Its properties are similar to other soy products - we get a "steak" filled with pure protein, highly digestible and cholesterol-lowering.

Soy sauce

However, even a natural meat steak needs soy, only in the form of a sauce, beloved in many countries.

Getting the sauce is a laborious technological process, the essence of which is the fermentation of soybeans under the influence of special fungi (most often Aspergillus oryzae). Soy sauce is added to meat, rice, cereals and vegetable salads.

Miso

Another product produced with the help of similar fungi is miso, fermented soybean paste - a hit in Japanese cuisine.

When choosing foods from the list provided for your daily diet, you should remember a few facts. Firstly, all the listed products can be produced from genetically modified soybeans (except for our country), and here the question is how you feel about this phenomenon.

Secondly, the Chinese themselves use it in small portions. The thing is that soy contains phytic acids, which, according to some scientists, block the intake of nutrients into the body, such as calcium, iron and zinc.

But this is just one of the opinions, and there are a lot of them, and each country has its own prerequisites that shape the attitude towards soy. According to our expert, soy is important for the body, and its properties are simply underestimated!

* Soy flour is the most common form of soy protein in the food industry, especially in the bakery industry.

This additive makes baking more nutritious, the bread crumb is snow-white, the cake is elastic, and the muffins are airy. Gives a nutty aroma and taste, extending the shelf life of bread.

The Chinese call soybean "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, soy was considered the food of the poor.

Irina Kamshilina

Cooking for someone is much more pleasant than for yourself))

Content

Modern people have a great opportunity to eat not only tasty and varied, but also healthy, because a huge range of products is now available. Soy deserves special attention. Many delicious dishes are prepared from the fruits of this high-protein plant. Milk, butter, flour, and many other things that can be eaten are also made from soybeans. It has a huge number of useful properties and will not harm almost anyone.

What is soy

Soy is an ancient cultivated plant. Belongs to the legume family. The fruits of this plant contain more than 35% protein, unique in its composition of amino acids, and a lot of nutrients. The culture is herbaceous, annual. Soy is an inexpensive and healthy alternative to meat. The main characteristics of the plant, which determine the popularity of its use in food and applications in other areas:

high yield;

the ability to produce many different products from raw materials;
high protein content;
the possibility of preventing cardiovascular diseases, osteoporosis, heart attack;
B vitamins, potassium, calcium and essential polyunsaturated fatty acids.

Where does it grow

China is considered the birthplace of the plant. It is cultivated on plantations in Asia, North and South America, Europe, Argentina, Australia on the islands of the Pacific and Indian Oceans. In Russia, cultivation is practiced, as a rule, in the Far East. 60% of all domestic reserves are provided by the Amur Region. The rest is grown in the Primorsky and Khabarovsk Territories, Krasnodar and Stavropol.

What does soy look like

The stems of the cultivated variety have different thicknesses, they are both naked and pubescent. Height from 15 cm to 2 meters. The leaves of all plant species are ternary. The venation is pinnate. The leaves have fluff. There are underdeveloped subulate stipules. The fruit of the soybean is a bean, which opens with two flaps along the dorsal and ventral sutures. Contains 2-3 seeds. The beans are large, 4-6 cm long. They are dense, very rarely crack. Soybean seeds are oval in shape. Color - yellow, less often brown, green or black.

Chemical composition and nutritional value

The plant is rich in protein, easily digestible by the body, with a balanced set of amino acids. The BJU ratio is optimal. Soy contains virtually no carbohydrates, which provides it with a low calorie content. What else is included in its biochemical composition:

protein - 40%;

fats - 20%;
glucose, sucrose, fructose - 10%;
trace elements: nickel, boron, iodine, aluminum, manganese, molybdenum, cobalt, iron;
macronutrients: sulfur, phosphorus, silicon, potassium, sodium, magnesium, calcium;
starch;
folic acid;
retinol;
tocopherols;
pectins;
vitamins of groups B, E, D, beta-carotene;
niacin;
riboflavin;
polyunsaturated fatty acids;
enzymes;
thiamine;
pantothenic acid;
isoflavones;
choline;
linolenic acid;
phospholipids;
choline;
lecithin.

What is useful soy

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

The plant contains a lot of complete protein. It is often eaten by athletes, bodybuilders, vegetarians. It saturates well, contains few calories.

Antioxidant action. There are many vitamins in soy, the use of which has such an effect.
Breakdown and absorption of protein. This action is provided by the contained food enzymes, especially phytic acid.
Accelerating metabolism, lowering cholesterol levels, restoring cells of the nervous system. These actions are provided due to the high content of choline, lecithin. Because of this effect, soy is often included in the diet of obese patients, patients with abnormal metabolism.
The plant removes heavy metal salts from the body, radionuclides.
The use provides prevention of stomach ulcers and duodenum.
Soy affects the production of insulin by the pancreas improves its functioning. It is recommended to use in diabetes.
Positive effect on bone tissue. Beans are useful for the treatment and prevention of arthritis.

Phytoestrogens for Women

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

It reduces the risk of developing malignant breast cancer.. Hormone-dependent formations occur with excessive production of estrogen, and the substances contained in the plant suppress this process.

Beans are rich in lecithin. This substance prevents the deposition of fat, burns the formed cells, contributes to the fight against excess weight.
Eating soy products reduces menopause symptoms caused by a lack of estrogen. Thanks to them, hot flashes will disappear, the risk of developing osteoporosis and cardiovascular diseases will decrease. Menopausal women are advised to eat 150-200 grams of soy products per day.

The benefits of germinated soy

The sprouts contain a lot of valuable protein. They contain a full range of vitamins, biologically active substances, enzymes necessary for the body. When sprouting, 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. The swollen coarse fibers of the sprouts absorb everything harmful, passing through the digestive tract. Sprouted soy contains 30% more fiber than wheat.

It is advisable to use not canned sprouts, but cooked ones with your own hands, they are healthier. To make them, soybeans need to be soaked for 6 hours. After 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 a little liquid under them. You need to change the water twice a day, while washing the fruits. Sprouts will appear on the second day. They will be ready for use in 3-4 days. It is better to eat sprouts not raw, but blanched with boiling water for a minute.

This product is very useful, contains many biologically active substances, minerals, vitamins. In Eastern countries, oil has been used for a long time, but in Europe it became popular only in the last century. The substance is obtained after pressing and extracting soybeans. The oil is deodorized or refined to give consumer qualities. It turns out a liquid of a straw-yellow hue, with a pleasant light aroma.

The oil is used to make lecithin. This substance is added to certain foods, drugs, soaps, dyes. Soybean oil can be used to fry something, dress salads with it, use it for baking. 100 g contains 890 kcal. Soybean oil contains significantly more trace elements and tocopherol than sunflower or olive oil. Use brings the following benefits:

The immune system works better.

Prevention of cardiovascular diseases, atherosclerosis is carried out due to the contained microelements and vitamins.
Metabolism is regulated. Prevention of diseases of the digestive tract.
Thanks to choline and organic acids, the work of the liver and heart muscle improves, cholesterol levels in the blood are regulated.

It is recommended to consume 1-2 tablespoons of oil per day. The product is not only taken orally. Oil is actively used in cosmetology. The product slows down the aging process, actively nourishes and moisturizes the skin of the face, body of the hands, and is able to smooth out wrinkles. It is better to refuse the use and use of oil if you are allergic to soy protein. Contraindications are pregnancy, the risk of migraine attacks, liver and kidney failure.

soy lecithin

A substance produced from beans performs important functions for the human body, takes part in the restoration of brain cells and nervous tissue. Lecithin is responsible for memory, motor activity, thinking, learning ability. The substance regulates the metabolism of fats, cholesterol levels, promotes rejuvenation and helps fight many diseases.

Soy lecithin is a product of the group of emulsifiers. It is used to mix substances with different properties. Lecithin as a food additive is found in spread, bread, margarine, semi-finished products, sausages, chocolate, infant formula, dairy products, fast food. It is worth noting that manufacturers in most cases extract the substance from soybeans that have undergone genetic modification. Therefore, products with it must be included in the diet selectively.

Natural soy lecithin is very useful for the body. it consists of the following elements:

B vitamins;

choline;
linoleic acid;
phosphoethylcholine;
phosphates;
inositol.

Soy lecithin is sold in the form of dietary supplements. Such dietary supplements are recommended to be taken for diseases of the vessels and heart, liver, lipid metabolism disorders, memory problems, pregnancy. Lecithin is added to cosmetics. It nourishes, smoothes and moisturizes the skin, in addition, it gives the product the right consistency. Useful properties of natural soy lecithin:

Reduces cravings for nicotine. The composition contains the neurotransmitter acetylcholine, which helps the brain receptors to wean from smoking.

Stimulates metabolism. Lecithin destroys fats, prevents obesity, reduces the load on the liver.
Protects against stress. Forms a myelin sheath around nerve fibers.
Cleanses blood vessels from cholesterol plaques, strengthens the heart muscle. Contains phospholipids, which are involved in the formation of amino acids that strengthen the myocardium.
Stimulates the secretion of bile. Lecithin dissolves fats. Because of this, the bile liquefies, is not deposited on the walls of the ducts and the gallbladder.
Helps brain cells work. Contributes to the preservation and development of memory.

Harm and dangerous consequences

Excess consumption of any product can lead to health problems. What harm can soy cause to the body:

The product has a strimogenic effect. Substances contained in it can provoke disruption of the thyroid gland and the endocrine system. This causes the formation of goiter, thyroiditis and other diseases.

The composition contains oxalic acid, which contributes to the development of urolithiasis.
Excessive consumption of soy products can cause hypertrophy of the pancreas and impair its functioning.
The enzymes contained in the product slow down the process of absorption of calcium, zinc, iron, iodine from other foods.
Soy phytoestrogens can disrupt the female reproductive system, although they are considered beneficial. They can cause menstrual irregularities, accelerated development in girls, and problems with childbearing. During pregnancy, they increase the risk of miscarriage, can provoke fetal developmental defects. For men, phytoestrogens are also unsafe. Their excess causes obesity according to the female type, reduced potency, slowing down the development of boys.
The substances contained in the product accelerate the progression of Alzheimer's disease, senile dementia.

GM soybeans

It is sad, but such a product and derivatives are found on the market very often. Eating genetically modified soy is dangerous. Her genes are artificially altered by inactivation so that the plant does not respond to herbicide treatment. The consequences of eating products from such raw materials have not yet been fully studied. The fact that genetically modified soy does not have beneficial properties, causes obesity and allergic reactions has been accurately confirmed.

Contraindications for use

There are categories of people who need to eat soy products with caution or strictly prohibited. Even a completely healthy person is not recommended to consume more than 150-200 g per day and refuse genetically modified beans. People with diabetes or obesity are allowed to eat soy in minimal amounts. Categorical contraindications:

pregnancy;

childhood;
diseases of the endocrine system;
individual intolerance;
young age of women and men.

What foods contain soy

Thanks to the properties of the plant, it is possible to produce many different foods from it. Soy products are used for cooking and enrichment. They are especially popular in vegetarian cuisine, East Asian countries. Types of soy products:

Natto. Whole fermented boiled seed product.

Yuba. Dried foam from the surface of soy milk. Used raw, dried. Reminds me of asparagus in texture. Combines with vegetables, cereals and potatoes.
Flour.
edamame. A snack of green boiled beans with seeds.
Butter. Pleasant taste, suitable for frying and dressing, contains a large amount of vitamin E.
Tofu. Cheese with different textures. It is soft jelly-like, hard. Pressed into blocks. Frozen yellowish, then becomes white. Very porous.
Meat. Textured flour product. The structure and appearance are reminiscent of real meat of animal origin.
Tempe. Fermented seed product. Prepared with the addition of fungal culture. Pressed into briquettes. It has a slight ammonia smell.
Paste. Gochujang, doenjang, miso.
Sauce. Liquid dressing for various fermented bean dishes.
Vegetarian sausages, sausages, meatballs, burgers, cheeses.
Chocolate. Low-calorie dessert that does not contain animal fats.

Milk products

A lot of tasty and healthy things are made from soybeans. After special processing, milk and derivatives are obtained from the plant, which are an excellent alternative to animal products and practically do not differ in taste. Soy milk does not contain lactose and cholesterol. Scroll:

Yogurt. Contains a minimum amount of vegetable fats. According to the vitamins and microelements included in the composition, it does not differ from ordinary yogurt. Vegans often include it in their diet.

Kefir.
Milk. It is used in its pure form, suitable for cooking cereals, making cocktails, desserts. Does not contain galactose.
Mayonnaise.
Tofu. Cheese analogue. Does not contain cholesterol. Perfectly absorbed by the body. Prevents the development of cancer cells, promotes the restoration and strengthening of bone and muscle tissue. Pairs well with herbs, vegetables, seaweed
curdled milk. Milk fermentation product.
Cottage cheese. It is obtained by fermenting milk with sourdough or acid and pressing protein clots.
Ryazhenka.

soy flour

It is made from dry seeds or meal. 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 may not be included. Ideal for all types of lean baking.

Meat

Their defatted flour is produced by extrusion cooking. Soy meat is low-calorie, contains a minimum amount of cholesterol. Perfect for diet food, vegetarian lifestyle. During the production of meat, 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 a while, or boiled, depending on the instructions on the package. The pieces soften and become similar in texture to the real ones. To taste, you can add any sauces, salt, seasonings and spices. After softening with meat, you can cook everything the same as with the usual one: main dishes, soups, salads.

Soy - cooking recipes

A huge number of dishes can be made from a plant and derivatives: first, second, side dishes, salads, desserts. Almost all of them are perfect for dietary and vegetarian food. When choosing meals, keep in mind that soy goes best with vegetables and grains. In the process of cooking, you can safely add seasonings, spices, sauces and other ingredients to enrich the taste.

Syrniki

Time: 35 minutes.

Servings: 4 persons.
Calorie content of the dish: 200 kcal (per 100 g).
Purpose: breakfast, dessert.
Kitchen: home.
Difficulty: easy.

Cheesecakes are made from tofu, which resembles cottage cheese in structure. This is great option for a light and healthy diet breakfast. Cheesecakes are lush and ruddy. They should be enjoyed not only by adults, but also by kids. According to the recipe, wheat flour is added to the dish, but you can take half the amount of soy flour. In this case, eggs are not put in the dough.

Ingredients:

vegetable oil - 2 tbsp. l.;

tofu - 400 g;
wheat flour - 7-8 tbsp. l.;
eggs - 2 pcs.;
vanillin - 0.5 g;
sugar - 3 tbsp. l.

Cooking method:

Discuss the tofu. If it is frozen, bring it to room temperature first and squeeze.

Grate the tofu on a fine grater.
Add eggs. Mix thoroughly.
Add sugar, vanilla.
Gradually add flour. Depending on how wet the tofu is, you may need less than what the recipe calls for.
Knead a dough that will hold its shape well.
Form flat cheesecakes. Roll in flour.
Heat up the oil in a frying pan. Fry the cheesecakes for 2-3 minutes on each side.

cutlets

Time: 1 hour.

Number of servings: 6 persons.
Calorie content of the dish: 195 kcal (per 100 g).
Purpose: main course.
Kitchen: home.
Difficulty: medium.

From beans you can make excellent cutlets, low-calorie and very nutritious. You can serve them with mashed potatoes, rice, buckwheat. If you are on a diet, then make a simple vegetable salad as a side dish. Cutlets are suitable for those who are fasting, all products allowed for this period are included in the composition. The recipe is not too complicated, any housewife can master it.

Ingredients:

soy beans - 2 cups;

flour - 4 tbsp. l.;
onions - 4 medium heads;
dried ginger - a couple of pinches;
garlic - 6 cloves;
salt, pepper - to taste;
potatoes 4 medium tubers.

Cooking method:

Sort the beans and soak overnight. In the morning, rinse, fill with clean water and cook until soft.

Clean your vegetables. Cut into pieces. Fry two onions in vegetable oil.
Combine beans, potatoes, garlic. Add onions, both raw and fried.
Pass the products through a meat grinder or chop with a blender.
Add spices. You can add some chicken seasoning. Mix the mince thoroughly.
Heat up a skillet with oil. Form cutlets. Roll in flour.
Fry cutlets until golden brown on both sides.

Soup with soybeans

Time: 45 minutes.

Servings: 4 persons.
Calorie content of the dish: 153 kcal (100 g).
Purpose: first course, lunch.
Cuisine: Eastern.
Difficulty: easy.

Soy bean soup light diet first course. Prepared quickly from the simplest ingredients. A portion of this soup for lunch will help you not get hungry until late in the evening. Cooking should be done in vegetable broth, but meat broth is also allowed. Experiment by adding various seasonings, dried herbs, spices to the soup. So you can change the taste of the dish according to your preferences.

Ingredients:

soy beans - 2 cups;

spices, salt, pepper;
potatoes - 10 pcs.;
vegetable broth - 4 l;
onions - 2 pcs.;
wheat flour - 2 tbsp. l.;
butter - 1-2 tbsp. l.

Cooking method:

Soak the beans overnight. Rinse in the morning, cook until soft.

Clean the onion. Grind. Fry until golden brown in butter. Enter the flour and a little broth. Rub until all lumps are gone.
Add the onion dressing to the warmed broth. Throw in the beans.
Half an hour after boiling, add peeled and diced potatoes.
Boil the soup for another half hour. Before turning off, salt, add seasonings. You can add some soy sauce.

Video

Did you find an error in the text? Select it, press Ctrl + Enter and we'll fix it!

Discuss

Soy - what is it, benefits and harms, technology for the production of dairy products, flour and meat from beans

Soy is a herbaceous plant of the legume family. The cultivated plant is actively grown in Asia, southern Europe, on both American continents, in Central and South Africa and Australia. People have known about this plant for many centuries. Why the plant deserved such popularity - we will talk about this in the article.

Calorie content and chemical composition

Nutritional value of fresh green beans(hereinafter information on the content of substances per 100 g of product is given):

water: 67.5 g;
proteins: 13 g;
fats: 6.8 g (saturated 0.8 g, monounsaturated 1.3 g, polyunsaturated 3.2 g);
carbohydrates: 11.1 g;
energy value: 147 kcal.

For mature beans:

water: 8.5±0.1 g;
proteins: 36.5 ± 0.2 g;
fats: 20.0 ± 0.2 g (saturated 2.9 g, monounsaturated 4.4 g, polyunsaturated 11.3 g);
carbohydrates: 30.2 g (sugar 7.3 g);
energy value: 446 kcal.

Macronutrients:

1607 mg;
603 mg;
348 mg;
226 mg;
214 mg;
177 mg;
64 mg;
44 mg.

Trace elements:

9670 mcg;
2800 mcg;
750 mcg;
aluminum: 700 μg;
copper: 500 mcg;
304 mcg;
99 mcg;
31.2 µg;
8.2 mcg.

Vitamins:

β-carotene: 0.15-0.20 mg;
17.3 mg;
: 0.7-1.3 mg;
: 2.1-3.5 mg;
1.3-2.23 mg;
0.22-0.38 mg;
0.94-1.8 mg.

Did you know? Soybeans were first cultivated in ancient China. Mentions of this are found for four thousand years BC.

Beneficial features

The nutritional value and nutritional value of proteins contained in the culture is very similar to proteins of animal origin. Therefore, soy is often a component of some dishes on the diet menu of people who suffer from gastritis with high acidity. The body receives the required amount of protein, and gastric juice is produced to a minimum. All because of the nature of proteins.

Soy milk substitutes and soy flour are used to prepare meals for diabetics. And all because they contain fewer carbohydrates than other legumes, and proteins are more valuable.

Components such as isoflavones affect the level of the female hormone estrogen. They either lower its production or replace it. Under normal hormonal background reduces the risk of breast tumors that occur as a result of hormonal imbalance. Also, if the level of hormones is normal, the course of menopause is facilitated.

Important! Beneficial effect on the cardiovascular system.

What is made from soy

The reason for the wide spread of culture was its special characteristics:

despite the fact that the plant is annual, it brings large yields;
it contains a huge amount of protein (about 50%);
contains many vitamins.

Therefore, it is often used as a substitute or as a component of many foods.

Main products from soy:

cereals and flour;
soy milk (sweet, creamy white drink)
soy meat (made from lean soy flour by pressing);

soybean oil;
soy paste;
soy sauce;
tempeh (a fermented food popular in Asian cuisine);
tofu (soy cheese made from sour soy milk);
edamame (boiled green soybeans);
yuba (dried milk foam);

Soybean meal is fed to livestock.

Contraindications and potential harm

Some components of soy affect the work of the endocrine glands of our body, first of all - on the thyroid gland. The active use of products with soy in adolescence greatly accelerates puberty in girls, while in boys, on the contrary, it slows it down.

For pregnant women, there are also negative consequences: there is a threat of miscarriage, the development of the fetus slows down. An increased concentration of the female hormone in the male body due to excessive consumption of soy causes female-type obesity, a decrease in male power.

In addition, culture is an object for scientific research in the field of genetics. It is not always possible to purchase a product without genetically modified components, and such a product also negatively affects the body.

children under three years old;
To old people;
pregnant women;
having kidney problems;
having disorders in the endocrine system.

Did you know? During the reign of the Zhou Dynasty in China (first millennium BC), soybean was considered a sacred plant, along with rice, wheat, millet and barley.

The cultivated plant is rich in nutrients and beneficial trace elements. But in order to benefit from its use, you need to take the product in a limited form. Useful will be 150-200 grams per day a couple of times a week.

Soy is a genus of plants from the legume family. East Asia is considered its homeland. Cultivated soybean seeds, commonly referred to as "soybeans", are a widely distributed food throughout the world.

Soybean cultivation is most common in Asia, Southern Europe, North and South America, Central and South Africa, Australia, and the islands of the Pacific and Indian Oceans.

From TV screens, newspapers and magazines, there are statements that soy products are unhealthy. Is it so? Today we want to understand this issue. What is more from eating soy for our health, benefit or harm?

Distribution history

Soy is one of the oldest cultivated plants. The first country in which they began to grow it is China. Then she came to Korea, and from there to Japan in 500 BC. e. - 400 AD e. In 1691, soybean was described by the German naturalist E. Kaempfer, who visited the East. Soy came to Europe in 1740, when the French began to eat it.

The first soybean research in America began in 1804. After that, targeted selection and industrial cultivation of this crop began there.

The first mention of soy in our country was made by V. Poyarkov, whose expedition visited the Sea of Okhotsk in 1643-1646. They met soybean crops from the local Manchu-Tungus population. But practical interest in this culture in Russia arose only after the World Exhibition in Vienna, held in 1873.

Food product

What are the benefits of soy for our health? Soy is highly valued for its high protein content. Soy is also used as a substitute for animal products.

Soybeans contain: protein (40%), fats (20%), carbohydrates (20%), water (10%), coarse fiber (5%) and ash (5%).

Soy is most widely used in Japanese and Chinese, as well as in vegetarian cuisine. Soy has also found widespread use in the production of plant-based or vegetarian alternatives to animal foods. As a result of pressing soybeans, soybean cake is obtained, which is mainly used as feed for farm animals.

soy products

Miso is a fermented paste made from soybeans. It is used to make the soup of the same name.

Natto is a product made from fermented soybeans that have been boiled beforehand.

Soy flour is a flour that is made from soy seeds.

Soybean oil is a vegetable oil made from the seeds of soybeans. It is often used for frying.

Soy milk is a white drink that looks like milk. It is made from soy seeds.

Soy meat is a textured product that is made from defatted soy flour. In appearance and structure, it resembles ordinary meat.

Soy sauce is a liquid sauce made from fermented soybeans.

Tempeh is a fermented product made from soybeans. It is made with the addition of a fungal culture. This product is most often pressed into briquettes. It has a slight smell of ammonia.

Tofu is soy cheese. This product is made from soy milk. The production technology resembles the production of ordinary cheese. Its consistency depends on its variety. Tofu can be either very soft or firm. This product is pressed into blocks. When frozen, it acquires a yellowish tint.

Yuba is a dried foam that is removed from the surface of soy milk. It can be used both raw and dry and frozen.

What's the use?

The benefits and harms of soy have long been debated. There are diametrically opposed opinions of experts regarding the impact of soy on human health.

As many of you have already understood, all the benefits of soy for the body are due to its beneficial composition.

Soy contains complete proteins, which in terms of their nutritional value and nutritional value are practically not inferior to proteins of animal origin. The composition of soybean oil includes components close to fish lipids, lecithin, choline, vitamins B and E, macro- and microelements.

Lecithin - a phospholipid of a special structure is extremely important for the functioning of biological membranes. Lecithin is involved in the metabolism of fats and cholesterol in the human body. It has a lipotropic effect, helps to slow down the accumulation of fats in the liver and leads to their combustion. Lecithin also reduces the synthesis of cholesterol, controls the proper metabolism and absorption of fats, and has a choleretic effect.

Soy and soy products contain phytic acid. They also have proteases - enzymes responsible for the breakdown of proteins.

Soy has a radioprotective effect due to its ability to bind and remove radionuclides and heavy metal ions from the body. Soy products have detoxifying properties.

Beneficial features

Who benefits from soy and its products?

Soy products are indicated for people suffering from food allergies to animal proteins. They are useful for those who have diseases of the cardiovascular system: atherosclerosis, hypertension, coronary disease, recovery from myocardial infarction. Soy is a dietary remedy for diabetics. It is also recommended for obesity.

Eating soy products is very useful and is also recommended for people suffering from chronic cholecystitis, chronic alimentary constipation and such pathologies of the musculoskeletal system as arthrosis and arthritis.

Harm of soy

Despite all the beneficial properties of soy, it can cause harm to the body, and not small. Now it's time to talk about the dangers of soy, why, after all, soy, like soy products, should be limited in nutrition. So, soy has a depressing effect on the endocrine system. Children who consume soy are very likely to have thyroid problems. Soy can also cause allergies, especially in children under 3 years of age. Therefore, soy and soy products, in regular use, are contraindicated in young children.

Soy products can speed up the aging process of the body. They can also cause cerebrovascular accidents, increasing the risk of Alzheimer's disease.

Soy contains isoflavones, which are similar in composition to the female sex hormones estrogen. They can have a positive effect on the female body. However, these substances adversely affect the development of the brain of the embryo. They also increase the risk of miscarriage. Therefore, pregnant women need to limit the consumption of soy products, and it is better to abandon them altogether.

Dear readers, please don't forget to subscribe to our channel

Soybean is a herbaceous crop high in vitamins, minerals and other substances that bring great health benefits to women and men. Soybeans can be boiled or stewed and eaten sprouted.

Soy is a unique ingredient from which many other soy products are made: milk, cereals, butter, flour, meat, pasta, sauces, asparagus, tofu, edamame, yubu. All this is included in the diet and, and therefore is appreciated by people who are trying to keep themselves in shape. At the same time, it is worth knowing what harm soybeans and products from them can cause and what are the contraindications to their use. You will learn about all this and much more from our article.

Soy calories

The calorie content of soybeans can vary. This has to do with how the product was processed. Beans can be boiled, fried or stewed with other ingredients such as meat and vegetables. There is a difference in the number of calories of boiled, fresh, 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 soybeans of different types.

The most high-calorie fried beans: they have almost three times more calories than boiled beans, four times more than sprouted soybeans, and a little over 100 more than fresh ones. 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 the diet due to their low calorie content. However, there are those in which there are a lot of calories. To know which products will not add weight, and which, on the contrary, will negatively affect the figure, we will provide you with a table with indicators.

Soy products are a good substitute for milk, meat, flour, and pasta. For example, soy flour has 291 calories, while wheat has 342, soy paste has 197 calories, and wheat has 344. Consider the calorie content of fresh, boiled, and roasted beans.

Chemical composition and useful properties

The beneficial properties of soy are related to 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 a particular system or organ, and in combination they become the basis for health and well-being.

So, what is soy rich in?

Group	Substances
vitamins	A, E, K, C, D, PP, B vitamins (B1, B2, B5, B6, B12), beta-, gamma-, delta-tocopherol, biotin, alpha-, beta-carotene, lycopene,
Macronutrients	potassium, silicon, calcium, magnesium, sulfur, phosphorus, chlorine
trace elements	aluminum, boron, barium, bromine, iron, germanium, vanadium, iodine, lithium, cobalt, molybdenum, manganese, copper, tin, nickel, selenium, lead, titanium, fluorine, chromium, zinc, zirconium
Essential amino acids	histidine, tryptophan, theonine, phenylalanine
Non-essential amino acids	, proline, serine,
unsaturated fatty acids	palmitoleic, linoleic, linolenic, oleic, stearidonic, gadoleic, arachidonic, erucic, eicosapentaenoic, klupanodonic, revonic, docosahexaenoic
Saturated fatty acids	lauric, stearic, myristic, pentadecanoic, palmitic, arachidic, behenic, lignoceric
Sterols	phytosterol, campesterol, beta-sitosterol, stigmasterol, delta-5-avenasterol
Carbohydrates	mono- and disaccharides, glucose, fructose, galactose, sucrose, lactose, starch, maltose, pectin

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

B group vitamins. They have an active effect on the nervous and immune systems. These substances improve brain function, affect metabolism and metabolic processes. It is the B vitamins that have a complex effect on the body. They energize, stimulate physical activity. A positive effect on immunity is also the merit of B vitamins.
Vitamins A and C. Fight viral and infectious diseases. These substances are natural antioxidants. Vitamin A also affects the organs of vision: it relieves tension and fatigue.
Tocopherol. It joins vitamins A and C, showing its antioxidant properties, slows down cell aging, while reducing the activity of free radicals.
Lecithin. Easily digested, thanks to which the metabolism is accelerated and, as a result, excess weight is lost. The combination of lecithin and choline rids the body of bad cholesterol. That is, soybeans are a good prevention of cardiovascular diseases.
Copper and iron. They prevent the development of anemia, take part in the work of the circulatory system, bring it back to normal.
Vitamin E and K. 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 tender, and wrinkles are smoothed out. Doctors note the beneficial effects of vitamin E on reproductive function.
Amino acids. Responsible for many functions. One of the most important is the removal of heavy metals and radionuclides from the body. Purification of such harmful substances is of great importance for people who live in regions with adverse environmental conditions. In addition, it is a building material for body cells.
Alimentary fiber. Responsible for the removal of waste and toxins. Thanks to this, the work of the gastrointestinal tract is normalized. The processes in the pancreas, stomach, intestines are stabilized. Dietary fiber solves problems such as flatulence, bloating, diarrhea, and constipation.

These are the beneficial properties of soy that affect the health of both men and women. And now let's dwell on the benefits of soybeans exclusively for the beautiful 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. Side effects are completely absent. So, the benefits of soy for the female body are as follows:

eating soybeans reduces the risk of developing malignant oncological diseases, such as breast cancer;
fats in the female body are not deposited due to lecithin, which is part of soybeans, the resulting fat cells are also burned, which leads to getting rid of excess weight;
products made from soy facilitate menopause, the painful symptoms of which are caused by a lack of estrogen. The hot flashes disappear, the risk of developing osteoporosis decreases.

Separately, we focus on the benefits of sprouted soybeans. Sprouts are rich in healthy protein. 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 use of germinated soy, 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 soy sprouts have 30% more fiber than wheat.

Harm and contraindications for use

There are no ideal products in nature. All one way or another can harm the body, and for some categories of people there are strict contraindications for use. Soy is no exception. Its use in excess is fraught with negative consequences. What exactly?

Soybeans contain substances that can disrupt the thyroid gland and the endocrine system. In this case, there is a high risk of developing goiter, thyroiditis and similar diseases.
Beans contain oxalic acid, which in excess leads to the development of urolithiasis.
The assimilation of some macro- and microelements (zinc, calcium, iron, iodine) slows down due to the enzymes that are part of soy.
Excess consumption of soy products causes hypertrophy of the pancreas, as a result of which its normal functioning is disrupted. Accordingly, this leads to pain and disturbances in other systems and organs.
The progression of Alzheimer's disease, senile dementia is also accelerated due to the substances contained in soy.
Soy phytoestrogens are useful, but in excess they disrupt the functioning of the reproductive system in women, contribute to malfunctions in the menstrual cycle, acute pain during its course, and complicate the process of childbearing. Girls develop faster because of these substances, while boys, on the contrary, slower. An excess of phytoestrogens can cause miscarriage during pregnancy, as well as lead to defects in the development of the fetus.
For men, soy isoflavones are also unsafe, because they reduce testosterone production, weaken potency, and weight problems appear.

Based on this, you can make a list of people for whom soy and soy products are contraindicated. So, it is recommended to completely exclude the product from the diet or use it in a minimum amount:

pregnant women;
small children;
people with diseases of the endocrine system;
people with individual intolerance (allergy).

To those who have diabetes or problems with excess weight, the use of soy products is allowed, but only in small quantities. Do not forget that even a healthy person can eat no more than 150-200 g of soy per day. Be careful with genetically modified foods. GMO soybeans have been scientifically proven to cause allergic reactions and contribute to significant weight gain.

Soy will only benefit the body if you adhere to the daily norm of its use, follow the recommendations of your doctor and do not forget about contraindications for taking beans and products from them.

Soy for weight loss and sports nutrition

It has been proven that the use of soy fruits contributes to weight loss, in addition, the product contributes to the formation of relief muscles in athletes. Due to what is this happening? As mentioned earlier, soy is rich in vitamins E and group B, nonessential and essential amino acids (protein), minerals (potassium, iron, calcium, phosphorus) and other beneficial substances. Thanks to this, soy products (soy milk, soy meat, tofu cheese, soy sauce) are easily digested. They contain a lot of vegetable protein and biologically active components.

Useful substances in the composition of soybeans and sprouts reduce cholesterol levels, improve metabolic processes in the body. In combination with physical activity, these components help not only to get rid of excess weight, but at the same time not to lose muscle mass. There are a huge number of soy diets, thanks to which you can lose weight, tighten muscles, get rid of cellulite and eliminate swelling. Diet soy nutrition is the way to a healthy and beautiful body.

What is the essence of the soy diet?

The soy diet does not mean that you have to eat only soy. The main principle is to use analogues to conventional products. For example, ordinary cow's milk is replaced with soy, wheat flour with soy flour, beef, chicken, pork with soy meat. Regarding the latter, this is only optional, because some types of meat are also low-calorie when cooked properly.

There are many different soy diets, but in any case, you should adhere to the following principles:

Eat often, but in small portions (200 g per meal). Should be 4-5 meals.
It is necessary to drink at least 1.5-2 liters of fluid per day. In addition to water, it is allowed to drink green tea, but only without the addition of sugar.
Salt is replaced by soy sauce.
It is allowed to use olive oil, lemon juice or soy sauce to dress the dishes during their preparation. No animal fats and dressings based on them.
Meals should only be steamed or baked in the oven. Boiling is allowed, but frying is strictly prohibited.
Get out of the soy diet gradually to maintain the results.

The basis of the diet

The basis of the soy diet is beans, milk, tofu, soy meat. These soy products are allowed to be supplemented with other foods. During the soy diet, you should not give up:

Before you go on a soy diet, we recommend that you consult a specialist. It will help to develop the correct daily menu, determine the duration of the diet, depending on how many kilograms you need to lose. The specialist will explain how to get out of the soy diet and introduce animal products into the diet.

Soy products are valued by athletes for the fact that their use restores strength after heavy physical activity, enriches the body with useful substances, gives a feeling of satiety with a minimum intake of calories. Soy will not harm the figure, but will promote healing, weight loss and a toned appearance. This product must be introduced into the diet in the absence of contraindications.