Soybean (Glycine hispida Maxim.). Soy: composition, calorie content, benefits, recipes What types of soybeans and beans are usefulness

Soy milk, soy chocolate, soy steaks, soy sauce, soy paste... Let's see what kind of beast this soy is, what it is eaten with, and whether it is worth allowing soybeans to fill the diet. Mother Nature gave soya, but she also presented opium poppy and coca, against the background of which our blind trust in natural gifts turned out to be pretty shaken (she is a mother, she should have understood: an unreasonable child will put whatever she finds into her mouth).

We will talk about cultivated soybean (if you can call it a cultural occupier) - an annual herbaceous plant of the genus Glycine (Soybean) of the Legume family, widely cultivated on agricultural lands located at latitudes from the equator to 56-60 ° (Australia, Asia, North America and South, Central and Southern Africa, islands of the Indian and Pacific oceans).
Content:

The Rise, Introduction, Fall of Soybeans

This beauty is called soya bean, which is not entirely accurate, but is already familiar. Soybeans are very popular. The reasons are exorbitant yields, a balanced composition of vitamins and minerals, the “chameleon” property (turned into consumer goods: everything is made from soybeans), high content of proteins necessary for the human body.

The last two reasons, coupled with cheapness and demand, have led to the massive occupation of soybeans in almost everything edible: it is especially widely used in meat and dairy products. But the bean is meant to be mega-cunning: soy proteins - the main advantage - turned out to be not as harmless as we would like (protein differs from protein).

The table shows the nutritional value, content of vitamins, minerals, nutrients per 100 g of fresh green soybeans.

** Sugar - 7.3 g.

The quantitative composition itself says little. At first glance it seems magnificent, but not everything is so simple. Soy proteins, so prized by vegetarians, are tricky.

Squirrels

Protein is the main biochemical component of soybeans (38–42% or 30–50% according to various sources) and its main advantage (meat replacement, almost the only one, according to PR). The structure of soy proteins is heterogeneous. They are also different in function: some components are anti-nutritive. Only 70% of soy proteins are β-conglycinins and glycinins, which are normally digestible by mammals.

7–10% of soy proteins are occupied by inhibitors that interact with enzymes that break down protein. The result of the blockade is a decrease in the absorption of proteins present in the diet. When ingested, only some of the inhibitors lose activity (30–40%). The rest inhibit pancreatic enzymes, forcing the latter to work in emergency mode, which ultimately leads to its hypertrophy.

Lipoxygenase oxidizes lipids, generating in the process hydroperoxide radicals (active, free! radicals, see Oxidative stress), in turn, oxidizing carotenoids and other mobile components. During long-term storage, under the action of lipoxygenase, aldehydes and ketones are formed, which transform the smell and taste of beans into something obscene.

Urease, when interacting with urea contained in animal feed, forms ammonia and safely poisons those animals. In the process of making soybean flour used for feed, the raw materials are subjected to heat treatment (85–100°!) in order to inactivate anti-nutrients. Such “boiling” also inactivates beneficial components.

Fats

With fats, the situation is much better: everything is clear here - soybeans contain up to 27% oil; the oil contains triglycerides and lipoid substances that clearly provide benefits. Phospholipids (up to 2.2% of the composition of beans) promote membrane regeneration, strengthen capillaries, increase the liver’s ability to detoxify, act as antioxidants, reduce the need for insulin (extremely important for diabetics), and protect nerve cells and muscles from degenerative changes.

The advantage of soybean oil over animal fats is its low content (13–14% versus 41–66%) of saturated fat. PUFAs are biologically active. They contain essential linoleic acid, which enters the human body only with food (not synthesized). PUFAs are precursors of hormone-like substances (the body needs PUFAs to synthesize substances), in particular prostaglandins, which prevent the deposition of cholesterol and, as a result, the formation of atherosclerotic plaques on the walls of blood vessels.

Tocopherols

Soybean oil has a relatively high content of tocopherols (higher than corn, olive, and sunflower). We won’t torment you with fractions, β-, γ- and δ-tocopherols; Let's just say that together they (vitamin E) increase the body's protective properties, slow down the aging process, and improve potency.

Ash elements

Composition of soybean ash elements

The ash elements of soybeans are rich in useful components, but one cannot assume that the body will receive all of this: most of the ash elements are in the shell.

If bread is made with bran, then soybeans are cooked/processed without the wings. The same applies to the vitamin composition of grain.

Vitamin composition of grain

Isoflavones

Soy contains isoflavones, which is promoted as a great rarity. Moreover, soy contains heat-stable isoflavones that are not destroyed during cooking (there are no substances in soybean oil). Isoflavones made a lot of noise in the last century, this noise turned into a stable background and still exists, sometimes decreasing the decibels, sometimes increasing (depending on the results of ongoing research).

The Rise, Introduction, Fall of Soy: Isoflavones Cannot Be Executed

Isoflavones plague the reputation of soy. Everything is ambiguous: research is carried out and carried out, isoflavones are broken down into atoms, fried and boiled, sprayed and incinerated, fed to unfortunate mice and hares. The reason for this biased attitude is the connection with oncology, which worries the world.

Isoflavones are phytoestrogens. Phytoestrogens and human estrogens are similar in structure, but the former are less active and their action is unobtrusive. Isoflavones are anticarcinogens. They have metabolic properties and have a beneficial effect on the cardiovascular system, but the main thing (which is controversial) is their effectiveness in combating osteoporosis and the components of menopausal syndrome in women. The controversial part is the effect of these substances on the development of cancerous tumors, including the breast.

Soy triumph

The best minds on the planet continue to break spears in the debate about the dangers and benefits of soy. Sensational revelations and discoveries appear periodically. And the beginning was harmless: in the 1970s, fashion came to the East, at the same time vegetarians raised their flags, and the rise of soybeans began. A high content of proteins in them was discovered that could replace meat for humans (the ambiguous properties of proteins were not particularly discussed - we will assume that they did not know, although it is doubtful).

In the 1990s, it was noted that Asian women were less fat and less likely to suffer from diabetes - apparently due to the permanent absorption of soy. For some reason, the economic situation in the Asian region was not taken into account: if you shower Asian women with fast food and sweets, it remains to be seen what will come of them. The soybean triumph took place. Beans have become the basis of a healthy diet according to the formula “1.5 glasses of soy milk per day, and everything will be fine.”

In 1995, the University of Kentucky shocked an already astounded world with its announcement of the incredible ability of soy to reduce cholesterol levels by 13% when consuming just 50 grams of beans daily. The United States rose from its knees (which had fallen under the weight of cholesterol), and, as happens in the United States, furiously began introducing soy into the diet of the whole world, excluding the Asian region, where it had been eaten for thousands of years. Soybeans overnight acquired the status of a medicine - no more, no less. Tofu and Miso have found their way onto restaurant menus and into people's refrigerators.

Russia was sleeping as usual. We actively cultivated soybeans (they started immediately after the war), but they didn’t hang them on posters, they didn’t fill the shelves with them, they quietly stuffed them into sausages instead of meat, which had no effect on the statistics of the development of cancer and did not simplify the fight against menopausal syndrome. Maybe because “menopausal hysteria” was equated with an insult, and Russian women controlled themselves with and without soy. The falling Iron Curtain shook the situation: at the beginning of the 2000s, the squall finally reached the bear. The Nutrition Research Institute dissected soybeans, studied them thoroughly and approved everything that could be squeezed out of them.

The world has spent tons of money and a couple of decades understanding the behavior of isoflavones in the human body. The catch was the lack of confidence in the identity of the female body’s reaction to estrogens and isoflavones. The problem is that it is estrogens (or rather, their excess) that provoke the development of cancer of the breast and reproductive system. Mature mice solved the problem by showing that isoflavones block the activity of estrogens (however, the effect of isoflavones themselves in the same direction was not taken into account). Soy will save the world from cancer! Flags fluttered, slogans sounded, grants rang in the accounts of the research institute.

In the last couple of decades, the status of a panacea was given to many products - except that water was not touched, although these were only scientists: pseudo-scientific mediocrities and charlatans conjured over water. Having climbed onto the pedestal, the winner did not sit on it for even six months: another medicinal cucumber/tomato overthrew the eggplant/spinach, motivating the revolution by the fact that there was a mistake. My eyes flickered, the meaning of what was happening slipped away, and buckwheat became dearer.

This cup has not passed away. Just when they weren’t expecting it, a fall happened - the first blow came from soy’s ability to lower cholesterol (we’re not even saying that it’s advisable to regulate it, rather than simply lower it). It turned out that it was significantly overestimated - we can’t talk about any 13%, and the figure barely reaches 3%.

The American Heart Association was the first to try to overthrow soy. Her dirty work was continued by William Helferich (University of Illinois). He did not assume what would happen if... he did not study isoflavones in simulated situations, but instead injected genistein into mice already suffering from cancer. Everyone got worse - the tumors increased. The same thing happened in the Petri dish.

Despite the debunking of the myth about the enormous reduction in cholesterol levels, soy was still revered as manna from heaven. Helferich was laughed at. But science is such a science: the results of research poured in one after another - the submissive and peaceful isoflavones after some time lost their docile character and began to behave ambiguously: they both helped (prevented the formation of a tumor) and poisoned them even more (Helferich’s mice were all unlucky ).

The debate did not subside - in 2006, a specific “orgy” began: two mutually exclusive publications were published in the journal of the US National Cancer Institute. It was . And today, products labeled “Soy Free” are sold at incredible prices just because of the absence of the ubiquitous product.

The position of Russian science is ridiculous: isoflavones are great, they are also suitable for baby food, but dietary supplements with isoflavones are only prescribed by a mammologist (!). An employee of the Nutrition Research Institute Clinic, Yulia Chekhonina (candidate of medical sciences), assured Vogue that 4 glasses of soy milk will not cause harm, since a third (25 g) of the protein consumed should be of plant origin.

They recommend consuming minimally processed soy that retains its benefits, and we are back to anti-nutrient components that are inactivated only by heat treatment... a vicious circle. Meanwhile, regular beans, which are eaten just like that (they are delicious), contain exactly 21 g of vegetable protein per 100 g. Even a vegetarian can easily do without soy and not drink liters of soy milk. And fans of isoflavones can do without soy. Farmers and manufacturers cannot: it is profitable for them to grow GM soybeans, it is profitable for them to add soybeans to sausages, it is profitable for them to make pasta from it. While it’s profitable, don’t care about the anti-nutritional components that disfigure the human body - it’s better to study soy isoflavones and ignore Helferich’s dead mice.

Attention! I'm Coming Out: Bean King

Other than the anti-nutritional components and isoflavone ambiguity, soy is no different from the old bean. Who is old bean? A plant cultivated in Palestine 1000 years BC, a sacred plant of Ancient Egypt - the garden bean, also known as the common bean, also known as the fava bean, also known as the Russian bean, also known as the broad bean. Banal fava, vetch, growing in European gardens, are just on their way.

An ordinary bean! Here you have 35/100 g of protein (completely absorbed by the human body, and no anti-nutrient components), 55/100 g of carbohydrates, a whole warehouse of vitamins, micro- and macroelements, genistein (isoflavone). As for fats, there is not just one essential amino acid in a bean, but a complex.

Unlike soybeans, the common bean is not called a medicine, but it is: seeds - have a diuretic, astringent, anti-inflammatory effect; flaps - useful for diabetics; flowers - relieve itching and irritation; flour - treats cough, helps with diseases of the gastrointestinal tract, liver, kidneys (contraindications: gout, hepatitis, constipation, flatulence).

We love the common bean: in Western Europe, Epiphany is not celebrated without it. The bean is put into the dough for the obligatory pie. The lucky one who gets a grain in his piece becomes the bean king. This tradition is captured in Jordaens’s canvas, called “The Bean King” (you can admire it in the Hermitage).

The old bean is a honey plant. It feeds bees, which are showing a steady trend towards extinction, alas (I don’t like soy, maybe?). All that remains is to thank vegetarians for the soy occupation - fashion alone could not cope with such a global task. Demand! only demand dictates supply; Due to demand, farmers are hooked on GM soybeans. Interestingly, the yield of modified soybeans is not higher, but it is much cheaper, and there is no need to weed.

As for Asian women, they don’t devour what we devour, and they don’t inflate themselves with porn, just to catch ecstasy again (5th time per session). Don't forget, it is estrogens that are responsible for lubrication... and the body will produce them when needed. Let’s not forget that estrogens are female hormones, and isoflavones are identical to them. Are we still surprised by the lace outfits on “men”? Attention! Long live soy! Execution_cannot_be_pardoned?..

Only the lazy have not heard of soy today. A huge number of semi-finished and final food products are prepared from it. Soy is a nutritious, protein product, very valuable for our body. At the same time, it is very cheap, so the manufacturer tries to replace some of the ingredients in recipes with it, primarily to reduce costs and increase profitability. This is how soy appeared in sweets and various semi-finished products: dumplings, pasties, cutlets.

In addition, there are many delicious and healthy independent products that can diversify your table. These are tofu and soy mince, dry semi-finished products (asparagus, flakes), intended for consumption after preliminary soaking. As you can see, soy is a universal product.

A little history

How long ago have we learned about this plant? Relatively recently, many consider this legume to be a novelty, a miracle of genetic engineering. In fact, soybean is a crop that was known even before our era. Hippocrates used it as a medicine. In Russia, they seriously thought about growing these legumes in 1905, when food shortages arose and it was decided to introduce it into the soldiers’ diet.

Soybean is a unique plant. It contains about half of the protein; in addition, about 30% is allocated to enzymes, pectins and organic acids. However, the most important advantage is the high protein content. This plant is unpretentious and high-yielding. It turns out that soy products are about 15 times cheaper than meat products.

What is made from soybeans

Today, vegetarian practice is becoming very popular. However, the protein deficiency in the body still needs to be compensated. Therefore, modern people know well what soy is. However, the beans require some processing. Let's briefly list what soy products can be purchased on the market today.

• Soy flour. It would seem that there is nothing surprising here. However, it is a strong competitor to wheat, as it contains many minerals and proteins. However, it does not contain proteins, so products made from it are considered dietary. Soy meat is prepared from it, which is produced in dry form. The protein content in it is high - about 54%, and there is almost no cholesterol and calories.
• Soy milk is obtained from beans. It has a pleasant taste and delicate aroma. This is a great option for someone with a protein allergy.
• Oil. It is rich in fatty acids.
• Tofu is a versatile product made from milk. It is perfectly absorbed.

Life-giving sprouts

Sprouted soybeans have long been used in the East. Today, in every city there are special departments where you can buy dry beans or those already bristling with tiny sprouts. This tender shoot is a real storehouse of vitamins B, C and carotene. Sprouted beans can be used to combat vitamin deficiency.

But the list of useful properties does not end there. Tiny sprouts contain amino acids, macro- and microelements. Regular consumption helps normalize metabolism. Today there is a theory that such a simple and natural remedy protects the body from most of the most severe and dangerous diseases. It’s not for nothing that sprouted beans have been called the “elixir of youth” since ancient times.

Benefits for the body

Today you can find completely contradictory information that is difficult to verify. Based on some data, it is recommended to eat soy as often as possible. At the same time, you can hear doubts: aren’t soy products harmful to health? Today, this issue is a subject of debate not only among ordinary people, but also among scientists. So let's figure it out together.

As mentioned above, beans are rich in protein. In addition, they contain many useful substances. Phytic acids are believed to help prevent cancer. Do not forget that they slow down the absorption of calcium in the intestines. Phospholipids increase immunity and slow down the aging process. However, it should be noted that these properties have not been officially confirmed and are rather assumptions of scientists. This is on the one hand. On the other hand, not only soy is a source of the listed substances.

However, that's not all. If you collect all the information about the beneficial properties of soy, it turns out that it contains vitamins B and E, as well as numerous microelements. The presence of lecithin is also important, which normalizes the functioning of the nervous system and improves memory. Plant protein is an excellent alternative to animal protein in the diet of patients with diabetes. At the same time, it has very little calorie content. There are 364 kcal per 100 g of soy. At the same time, 34 g comes from protein, and 17 g each from fats and carbohydrates. The feeling of fullness after eating soy products does not leave for a very long time.

Why do many people today doubt that soy is healthy, because it clearly contains the highest content of nutrients. Let's look at the arguments against using this product.

Possible harm

The dangerous properties of soybeans are due to the fact that in the pursuit of profit, humanity began to use modified plants. This is due to the fact that it produces a larger amount of harvest in record time. After this, heated debate began as to whether such experiments were harmful or not, and how consumption of a modified product could threaten a person over the course of several generations. Today it is difficult to say whether genetically modified soybeans continue to be grown, but discussions are still ongoing.

What does the manufacturer use?

There is one more point. There is feed soybean, which is used to feed livestock. It can really be dangerous to humans. But an unscrupulous manufacturer may use such raw materials because they are cheaper. But if we consider a natural, high-quality product, can it be harmful? For a healthy body - no. However, there are certain points worth knowing:

• People suffering from diseases of the endocrine system should be careful when consuming soy. The substances contained in beans slow down the production of hormones, which can lead to a worsening of the situation.
• Children should not be given soy products. They are rich in phytoestrogens, which can affect growth and development processes.
• If you are diagnosed with urolithiasis, you also need to give up soy. Oxalic acid is to blame for this.

Instead of a conclusion

We tried to explain in detail what soy is. Description, composition, calorie content, harm and benefits - all these points are reflected in our article. Drawing final conclusions is the job of each of you. But based on the material presented, it turns out that a healthy person can regularly eat high-quality soybeans without any fear. A smart solution would be to use these beans once or twice a week, so you will provide the body with valuable substances and protect it from possible problems.

Soybeans belong to annual herbaceous plants of the Legume family. There is still a wild species that grows in Southeast Asia. It began to be cultivated there even before our era. Soybeans were brought to Europe at the beginning of the 18th century and immediately found a large number of fans. Now it is grown on all continents; it is not planted only in Antarctica and northern and southern latitudes above 60 degrees.

Natural soybean is a common ingredient in culinary dishes; it is used to replace milk and meat in the food industry, as well as as food raw material for livestock.

Composition of soy

Soy is called plant meat. The same name is used to refer to soy products, which are sold as multi-colored plates that are soluble in boiling water. But such products have nothing in common with beans, and also do not possess their properties. Because the surrogate is produced artificially.

Its beans contain more protein compared to meat, and its composition resembles that of an animal, which distinguishes soy from other plants. It contains a lot of fat - 18% -24%, contains fiber, carbohydrates, ash, and water. Besides:

• The composition includes many vitamins: Group B in its entirety, with the exception of B12.
• Macroelements are represented by potassium (1650 mg), phosphorus (659 mg), calcium (260 mg), magnesium (230 mg), sodium, sulfur and chlorine.
• Microelements are also present: iron, iodine, boron, silicon, aluminum, cobalt, manganese, copper, molybdenum, zinc and others.

This plant is popular not only among vegetarians as a substitute for meat; its beneficial properties also extend to ordinary omnivores. It helps alleviate the condition of various diseases:

Its composition is full of raffinoses and stachyoses; these substances are a source of nutrition for beneficial bifidobacteria found in the gastrointestinal tract. They prevent the development of dysbacteriosis, reduce the risk of cancer, and have a positive effect on life expectancy. Therefore, the service of these substances for our body cannot be overestimated.

Soy has a beneficial effect on women's health. Its properties are especially necessary during menopause, when the likelihood of osteoporosis, heart and vascular diseases increases. It contains isoflavones, which are plant analogues of female sex hormones; they compensate for the deficiency of phytoestrogens. Thanks to the large amount of calcium in its composition, teeth and bones are strengthened. If you consume soy regularly, it is possible to reduce the unpleasant symptoms of menopause. It relieves sweating, fatigue, rapid heartbeat, and hot flashes.

For young women and teenage girls, soy also helps relieve discomfort before menstruation.

Men also need soy, as consuming it reduces the risk of prostate cancer.

For those, who wants to lose excess weight, soy is simply irreplaceable. Lecithin contained in it:

• participates in fat metabolism and helps reduce the amount of fat in the liver.
• activates fat metabolism,
• expels bile
• lowers cholesterol levels.

Contraindications

This plant, rich in composition, in addition to its beneficial properties, can also demonstrate harmful ones. This especially applies to gourmets who consume it in large quantities. Unlimited consumption of it in the diet can have a negative effect on the body. since these beans are:

Soybeans are contraindicated for urolithiasis, since they contain oxalates, which are a material for the formation of stones.

Despite the beneficial qualities of beans for women's health, they can also do a bad job. Thus, pregnant women should not eat them, as they cause miscarriage and also negatively affect the fetal brain. Baby food should be varied with soy carefully, since it can cause allergic reactions and thyroid diseases.

Nutritionists advise limiting yourself to 50 g of soybeans per day. Because they contain 40-80 g of phytoestrogens, which is the daily requirement for adults.

Soy in cooking

The Chinese and Japanese consume soy and soy products regularly, thereby strengthening your health and promoting longevity. After all, it’s no secret that these countries have the highest life expectancy. Scientists conducted studies that found that people who consume soybeans regularly are less susceptible to cardiovascular, intestinal, colds and cancer.

The main thing is to protect yourself from a low-quality product, such as a modified analogue, you should carefully read the information on the packaging before purchasing.

Soybeans are consumed dried, boiled and fried. Over 100 dishes can be prepared from this natural product. This plant has amazing qualities and can be transformed gastronomically as it has a wide range of flavors. For example, by tossing it into a frying pan and adding a tomato, you can get the taste of beef; by frying it with carrots, you get the taste of a mushroom dish. And vegetarians are very grateful to her, since the body receives valuable protein, which saves from protein deficiency. Soy is highly digestible and has a beneficial effect on the gastrointestinal tract, so it is a valuable product included in many diets. Film and television stars include this miracle product in their diet. What is prepared from it:

• Soy flour is suitable for making cookies and gingerbread. You can get milk from it by taking one part flour to seven parts water, as well as sour cream, cottage cheese and other products.
• Fresh beans serve as an ingredient in the soup. They are good in the form of porridge; to do this, you need to soak the dried beans overnight and cook them in the morning.
• Tofu cheese is in demand, it has low calorie content, and a high-quality product is hard. It is added to salads, made into sandwiches, and serves as a snack. Gives an exquisite taste to any dish.
• Soy milk is a natural hepatoprotector, as it has properties to support liver function and strengthen the immune system. It is successfully used as a breast milk substitute.

Lately people have often use soy sauce. And this is correct, since it contains all the beneficial properties of the plant. It serves as an excellent prevention of heart and vascular diseases; you can expect a greater effect from it than from red wine.

Etiolated soybean sprouts are used as highly fortified food, which means grown in the dark. To obtain highly nutritious sprouts, in the autumn-winter period you should wrap several beans in a cloth soaked in water and place them in a warm place, protected from light. To be constantly with sprouts, you can germinate the beans using a conveyor belt with an interval of several days.

How to grow soybeans in your garden?

To meet the needs of the family, it is enough to have several dozen plant bushes. It grows well both in a separate bed and on its border. Combines with cucumbers and corn. Before planting soybeans, beets, potatoes, grains, corn, and perennial cereal crops can grow in the garden bed. Soybean itself is a good precursor for these plants. There is no need to grow soybeans after sunflowers, perennial legumes and grain legumes.

Soybeans grow well in any soil, but are especially responsive in fertile neutral or slightly acidic soil. The soil should contain a large amount of phosphorus, calcium and humus, and also absorb water.

To get a rich harvest, soybeans need a lot of nutrients. For its development, it is necessary to create favorable conditions - then it will thank the owner and saturate the soil with nitrogen.

In autumn, during excavation work, organic fertilizers are applied if they were not added to the previous crop. Superphosphate is also needed. In the spring, it is better to add nitrophoska ten centimeters deep.

Soybeans grow in light and warmth, but at the beginning of the growing season it can even withstand frosts down to -2 degrees. It needs warmth during flowering and bean formation. When flowering, soybean requires increased humidity due to the intensive development of greenery, which increases the area of ​​the evaporating surface. Soybeans are grown at approximately 20 degrees Celsius.

The plant is sown at the end of April or beginning of May to a depth of 5 cm. The soil should warm up to 10 degrees. Sprouts appear in about two weeks or less.

Soybeans are sown in clean soil in ribbons, the interval between rows is approximately 45 cm, between lines - 19 cm. If the area is well irrigated, you can sow thicker. Beans are also sown in rows with a distance between plantings of 20 cm, and between rows - 61 cm.

Care

Loosening the soil, weeding, and during budding and fruit formation, especially when there is no rain, watering once a week - important care conditions for soybean cultivation.

The harvest is harvested when the leaves turn yellow and fall off; the beans should turn brown and make a characteristic sound when shaken. They are laid out in the sun to dry; under its influence, the pods begin to spontaneously crack and open. The fruits fall out easily when tapped with any object. For storage they are placed in bags made of natural fabric or wooden tubs.

How to choose soybeans, recipes

Buy beans that are smooth and uniform in color and should leave an indentation when pressed on the surface with your fingernail. It is better not to buy soybeans in pods. High-quality soybean, when soaked in water, creates a tasteless and odorless okara, with a consistency reminiscent of soft cottage cheese.

Soy Recipes

Oatmeal with soy milk. Dry soybeans are washed and soaked overnight (take 1/3 of a jar) in cool boiled water. In the morning, the water is poured out, the fruits are washed, placed in a blender, and clean boiled water is poured into it. Grind with a blender, pour the resulting milk through a sieve into a container, and fill it with water again. This is done until the okara looks like cereal. Usually three pumping sessions are enough. The milk is ready, the okara is used to prepare various dishes, such as cookies or cutlets.

To prepare oatmeal, put the milk on the fire, you can add vegetable oil so as not to burn, stirring constantly, bring to a boil, add the flakes and cook for five minutes, stirring. Cover with a lid and leave for 15 minutes so that the oatmeal absorbs moisture. You can add raisins or orange.

Cutlets. The soybeans are soaked and left overnight, the water is drained in the morning and washed. Pour into a blender and, together with water, bring to a homogeneous consistency. Transfer to a container, add a little semolina, chopped onion sautéed in vegetable oil, egg and salt. You can add carrots to the onions. Form cutlets, roll in breadcrumbs and fry in vegetable oil. Delicious with any side dish.

So, the soybean plant can be an excellent meat substitute if someone decides to give it up and switch to vegetarianism. Beans are also consumed to simply enrich your body with useful substances.

It belongs to those few products whose fate is so changeable: either they will elevate it or they will knock it down from the pedestal. In recent years, it has been classified exclusively as harmful products that bring evil. Are there any benefits to soybeans? Let's try to understand this product.

Background of soybean cultivation

A plant of the legume family, brought to us from China and India, where it has been grown for at least 5 thousand years. In Russia, this unpretentious plant began to be grown en masse and used in food production since the 70s of the last century. Our soybeans are grown in the Far East - Primorsky Territory, there are fields in the Stavropol and Krasnodar Territories, where there is a lot of moisture, heat and fairly long daylight hours. We export most of the soybeans, using little of it in the production of our own food products.

Beneficial properties of soybeans

Soybean is the record holder for the content of vegetable protein; its presence in some varieties reaches 90%. Soy protein in its structure and properties is equal to protein of animal origin, due to the content of all nine amino acids necessary for the body. In terms of the amount of vegetable protein, soybeans are superior to beef.

1 kg of soybeans replaces 80 eggs or 3 kg of beef!

• vegetarians;
• raw foodists;
• people who are allergic to meat;
• patients with type II diabetes mellitus;
• women during menopause;
• fasting people;
• weight watchers and dieters.

The advantage of soy is that while animal protein increases cholesterol levels in the blood, plant protein regulates it and reduces it by 30%.

Composition of soy and beneficial properties

Soybeans contain all the macro- and microelements necessary for the body, large amounts of potassium, phosphorus, slightly less magnesium, sodium, iron, copper, molybdenum and others.

Soy is a source of fatty acids (linoleic and linolenic acids), which help prevent atherosclerosis, heart disease, and osteoporosis.

Soy grains contain phospholipids, which are especially abundant in soybean oil. They are responsible for metabolism, restore cell membranes, the nervous system, strengthen muscles, and help the pancreas and liver work.

Vitamins A, E - tocopherols contained in the product,

Estrogens restore hormonal balance, protect the female body from breast cancer,.

Soy products improve health and are especially useful in the fight against senile dementia. The opinion that the product causes dementia (weakening mental abilities) has not been proven.

Soy products do not contain carbohydrates and fats, so calorie content of Tofu cheese is only 73 kilocalories, therefore they are a faithful assistant in the fight against excess weight.

Who are soybeans harmful to?

1. Soybean is capable cause allergies, especially in young children, which manifests itself as a rash on the skin in the form of hives.
2. The small amount of tyramine found in soy may worsen migraine in people prone to this disease.
3. Soy phytoestrogens, similar to female sex hormones, can provoke neoplasms in a category of people suffering from pathology or diseases of the genital organs.
4. Patients who have a disease that is decreasing thyroid function (hypothyroidism) You should avoid eating soy and soy products.
5. In excess, soy can cause harm to men, reducing sperm concentration.
6. Genetically modified soybeans are harmful, like all other similar products, although this has no scientific evidence. Soybean grains are especially susceptible to modification changes. In this area, US corporations have successfully surpassed everyone in the world, so people who care about their health should avoid products produced by foreign manufacturers and not visit fast food cafes like McDonald's.

I would like to add that soy products are the basis of Asian cuisine, but the population of these countries does not suffer from serious diseases, is actively growing and life expectancy there is not critical.

Harm of soy

As you can see, soy is no more harmful than any other conventional product. So why such an attack on soy? Why has she been so disliked lately?

First: Soybeans are classified as genetically modified plants. And in vain! In Russia, until 2014, there was a ban on the mass cultivation of this kind of plants and their use in food, which has been extended to this day.

All soybeans produced in the country are natural without altering genes. In addition, a provision has been developed and already adopted on penalties for growing genetically modified crops without special permission.

So there is no reason for the Russian consumer to be afraid of soy products, unlike imported analogues. The good news is that our products are truly the best and most environmentally friendly.

Second: soybean has high binding capacity, due to which it retains water well in products, which allows producers of meat products (sausages, sausages, dumplings, cutlets, pates) to use it for their benefit without skimping on adding it to products.

But the buyer pays for meat, not soy! We don't want to be deceived. Meat should be meat - soy is soy! In addition, manufacturers add soy to all products containing MSG or flavorings as their salvation, making it harder to be exposed.

Soy is used in bakeries to add a special crispiness to the bread crust. If the bread looks boiling white, there is clearly soy present. When making a cracker, soy is also needed for its crunch.

So if you don't want to use soy in your foods, just keep these recommendations in mind. But once again I want to emphasize that the harm from the presence of soy in them is much less than from chemical additives.

Soy products and their benefits

Despite the bad reputation of consumers, soybeans are used in the production of a large number of food products: soy milk, soy meat, sauces and pastes, soy flour, candies and bars, cheeses (Tofu) and has its fans. If you are among them, there is no reason to worry if you have a properly balanced diet.

Based on what has been said, I will summarize that soy in moderation, like all products given to us by nature, should be present in our diet. And all the hype around the dangers of soy is an invention absolutely unfounded. There are many more harmful products, such as sauces, chips, crackers with preservatives and flavor enhancers, sweet carbonated drinks, lollipops, the same sausages with a lot of “eats” and other synthetic ingredients, the harm of which is obvious. However, for some reason it was soybeans that came under fire.

Although, in the countries of Europe and America, soybeans are mostly GM and are widely used as food; they are more popular than here. Numerous tests and scientific studies have not confirmed the harm of soybeans. All the fuss around the product does not correspond to the scale of the problem.

To be honest, I’m not a fan of this product, but Tofu soy cheese tastes good to me. And don’t be afraid of soy, eat soy products in moderation and be healthy! Or do you have a different opinion?

Soy is added to our usual sausages and sausages, it is found in mayonnaise and confectionery products, it can be found in pasta and in almost all semi-finished products that are prepared according to the “just add water” principle.

Benefit or harm?

The vegetable protein contained in soybeans is similar in quality to the proteins of meat, milk and eggs. Thanks to this, soy can quickly cope with the feeling of hunger without rewarding you with extra calories. Soy protein contains all the essential amino acids found in animal proteins.

A deficiency of these substances can lead to a decrease in immunity and blood pressure. Our body needs amino acids to renew cells, tissues and organs. Therefore, if you follow a vegetarian diet, be sure to include soy-based products in your menu. For example, residents of Japan, many of whom are vegetarians, eat on average about 27 kg of soy per year, while Europeans eat only 3 kg. By the way, a few years ago doctors explained the high life expectancy of the Japanese by the presence of a large amount of soybeans on their table. It was believed that soy reduced the level of bad cholesterol in the blood and protected against cancer. However, recent studies have shown that rumors about the usefulness of soy are greatly exaggerated. Unfortunately, beans are unable to remove excess cholesterol from the body and cope with malignant tumors.

Beware, mutants

The main danger that awaits lovers of soy food is the risk of buying a genetically modified product. The fact is that soybean very often becomes the object of experiments by geneticists. Disputes about the safety of genetically modified foods are taking place all over the world. However, neither supporters nor opponents have enough arguments to draw clear conclusions.

But there is some speculation that altered foods may be harmful. An example of this is the birthplace of modified foods, the USA. They have been eaten in America for 20 years. As a result, today every third child in the United States is obese, and the number of allergy sufferers is growing. And although there is no reliable evidence that the reason lies precisely in modified food, it is better not to expose yourself to unnecessary risks. You can find out whether a product contains modified ingredients by looking at the corresponding inscription on the label “Contains GMOs”, which manufacturers are required to apply.

Instead of meat

Since soy protein can be a substitute for animal proteins, manufacturers of semi-finished products often add soy to them in order to reduce the cost of their products. And sometimes this does not have the best effect on the taste of sausage or sausages.

You can find out what the sausage is made of if you carefully study the label. If it says “vegetable protein,” it is most likely soy. However, soybeans can also be disguised under the designations E479 or E322. It is believed that if the soy content in semi-finished meat products does not exceed 20%, this additive will not affect their taste in any way.

What do you eat beans with?

It is almost impossible to find soybeans in the store. Simply, before eating them, the beans need to be soaked for a day and then boiled for several hours. Moreover, even after all these manipulations, the dish turns out, as they say, to be an acquired taste. Therefore, beans are simply not in demand. But on supermarket shelves you will definitely find soy-based products. For example:

● Soy meat. It looks like chips or minced meat. It is soaked in water, milk or wine, and then cooked like regular meat. From 100 g of soy “chips” you get approximately half a kilo of “meat”.

● Tofu, or soy cheese. Looks like cottage cheese. Many people find tofu too bland, but if you fry it in olive oil with vegetables and spices, you get a very tasty dish.

● Yuba. Actually, yuba is the foam from soy milk. But in our country this product is much better known as “Korean asparagus,” which is often next to Korean carrots on the counter. The taste is slightly reminiscent of rubber, but if you flavor the yuba with seasonings and vinegar, you will get a good snack.

With sauce

Soy sauce deserves a separate story. A rare dish of oriental cuisine can do without it. In China and Japan, it successfully replaces salt.

Classic soy sauce takes a long time to make. Soybeans are cleaned, crushed and mixed with ground wheat grains. The mixture is poured with water, placed in special bags and hung in the sun. During the fermentation process, liquid begins to ooze from the bags, which is collected and filtered. This is soy sauce. Moreover, the more wheat added to the soy grains, the sweeter the sauce will be.

However, it takes about a year to get the sauce from this recipe. Therefore, a special starter is added to the water, which accelerates fermentation. And then preparing the sauce takes only one month. At the same time, the sauce made quickly is in no way inferior to the natural one. Another thing is that unscrupulous manufacturers sometimes do not want to wait even one month and speed up the process even more with the help of various acids and alkalis. As a result, harmful impurities are formed in the sauce. Therefore, before you buy the sauce, read the label carefully. If it says "naturally fermented" it's ok.

When choosing a sauce, you need to consider its color. The darker it is, the richer the flavor of the sauce. Dark sauce is best suited to meat dishes, but you need to add it carefully; if you overdo it a little, it will completely “clog” the taste of your dish. The light sauce goes well with fish, vegetables and salads.

High-quality sauce is sold only in glass containers. There should be no sediment or impurities in it, but gourmets will only welcome additional ingredients, such as garlic or peanuts.

By the way

Women who want to have a child should avoid soy products. American scientists have found that the substances contained in soy isoflavones are something like natural contraceptives and can prevent the onset of a desired pregnancy.

Rating

Where is soy most often added?

>> Sausages and other semi-finished meat products.

>> Dairy drinks.

>> Mayonnaise.

>> Candies and chocolate.

>> Margarine.

Short

Soybeans contain many valuable microelements, such as calcium, phosphorus, magnesium and iron. Soy is rich in B vitamins, necessary for good functioning of the nervous system, good skin and hair, and vitamin E, which protects the body from harmful environmental influences.

Personal opinion

Lyudmila Lyadova:

– I don’t like soy. I prefer products that are more traditional for us. For example, today I took young cabbage, cut it, added onions, carrots, apples, a little adjika, a little sugar. I simmered it for about fifteen minutes and it turned out to be a very tasty dish, it’s called bigus. And when I don’t have time, my husband cooks. His signature dish is pilaf.