What To Know About Soybeans?
Soybeans are a popular legume native to Asia and some parts of Africa (Nigeria). Vegetarians often substitute soy for meat. There is controversy.
Soybeans are healthy, protein-rich, and have many nutritional uses. People can eat them, drink them in milk substitutes, or take them in supplement form. Manufacturers can also extract oil from soybeans and use it to make eco-friendly fuels, candles, crayons, and engine lubricants.
In this article, learn more about soy, its potential health benefits and risks, and the best forms of soy to consume.
Soybean Types
There are many types of soybeans that are classified according to their uses and properties. Some common types of soybeans are:
- Yellow soybeans: These are yellow mature soybeans that are typically used for oil production or as animal feed.
- Black bean: This is also a ripe soybean, but it is black in color and is often used in Asian cuisine. Known for their high protein and fiber content, they are often used in soups and stews.
- Edamame: Harvest the immature soybeans and eat them while they are still green. It is often used in stir-fries and other Asian dishes.
- Whole soy: These are mature soybeans commonly used to make soymilk, tofu, and other soy-based products.
- Soybean meal: It is a byproduct of soybean oil production and is used as a source of protein and other nutrients in animal feeds.
- Soybean oil:Extracted from mature soybeans, it is used as an ingredient in a wide range of products such as cooking and margarine, salad dressings and baked goods.
Nutrition
Soybeans are a complete protein. This means that it contains all 9 essential amino acids. It is an important source of protein for many people, especially those following a vegan or vegetarian diet.
According to the United States Department of Agriculture (USDA), 100 grams (g) of cooked unsalted edamame contains:
- 141 kcal
- 12.35g protein
- 6.4 grams of fat
- 11.05 grams of carbs
- Dietary fiber 4.2g
Soybeans are low in saturated fat and rich in protein, vitamin C and folic acid. It is also a good source of information for:
- calcium
- iron
- magnesium
- Phosphorus
- potassium
- Thiamine
The nutritional value of other soy products varies depending on how the manufacturer processed them and what ingredients were added.
Benefits
Some research suggests that including soy in your diet may provide some potential health benefits.
These are detailed below.
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Soy has been linked to healthy cholesterol levels, which can help lower your risk of heart disease.
In 2015, researchers conducted an analysis of a study looking at the effects of soy on people's cholesterol levels. was found to be reduced. LDL cholesterol is also called "bad cholesterol" because it can clog arteries.
The review authors also found that soy intake significantly increased high-density lipoprotein cholesterol, which is also called "good cholesterol" because it helps remove LDL cholesterol from the arteries.
People with high cholesterol levels had a greater reduction in LDL cholesterol than those with optimal cholesterol levels.
Also, less processed soy foods such as soy milk, soybeans, and soy nuts were more effective than soy protein extracts and supplements.
Here are some come benefits of soybeans
Manage Obesity
His 2019 study, published in Molecules, investigated the effects of soy isoflavone supplements on body weight in rats.
In this study, the authors report that certain compounds in soy isoflavones prevented fat accumulation around organs in rodents.
Researchers have concluded that soy isoflavone supplementation may treat obesity.
Reduce The Risk Of Breast Cancer
A 2019 review of research showed that isoflavones in soy may reduce the risk of hormone-related cancers, including prostate cancer and some breast cancers.
Several studies in this review found that Asian women who took soy isoflavones had a reduced risk of cancer both before and after menopause. Soy isoflavones may help reduce the growth and spread of hormone-related cancers.
However, according to the American Cancer Society, it's not clear whether more processed soy products, such as soy protein isolates and textured vegetable proteins, offer the same cancer-preventing benefits as whole soy foods.
Soy protein isolate is protein from which the rest of the bean has been removed by the manufacturer. Textured vegetable protein is the soy product from which the fat has been removed.
Reduces Risk Of Type 2 Diabetes
According to the same 2019 research review, soy isoflavones may also reduce the risk of diabetes, but the mechanism is still unclear.
In type 2 diabetes, cells in the body absorb less sugar from the bloodstream, allowing the sugar to circulate and cause damage. Insulin is a hormone that takes blood sugar or glucose into cells and converts it into energy.
Soy isoflavones can improve insulin sensitivity. This means that cells are more responsive to insulin and absorb more glucose.
Treat Osteoporosis
Soy isoflavones may also be an effective alternative to hormone replacement therapy (HRT) for women with osteoporosis. This is a condition in which bone growth is impaired and fractures are more likely to occur.
For women, one possible cause of osteoporosis is estrogen deficiency. HRT aims to replace this estrogen in the body.However, it can cause serious side effects and increase the risk of stroke, breast cancer, and coronary artery disease.
Several studies in this review suggest that soy isoflavones are as effective as HRT in restoring bone density.
Risk
Some people feel uneasy about eating soybeans. These issues are detailed in the next section.
thyroid function
There are concerns that soy intake may impair thyroid function.
In her 2016 study of 548 women and 295 men who ate soy as part of a vegetarian diet, the researchers found that women with high soy intake experienced thyroid stimulation. We have found that hormone (TSH) levels are likely to be elevated.
High TSH levels may leed to hypothyroidism. Researchers did not find the same results in men.
The authors say soy is probably safe. However, consuming too much can pose health risks, including: B. Persons with undiagnosed hypothyroidism.
Genetically Modified Organism
Genetically modified foods can lead to antibiotic-resistant diseases.
According to the World Health Organization (WHO), genetically modified organisms (GMOs) are "breeding and/or natural recombination."
There are many concerns about the health effects and environmental safety of GM crops.
The farmer used 94% soybean acreage in 2014 to grow genetically modified soybeans, according to the USDA.
In the review, researchers suggest that consuming GMOs may lead to antibiotic-resistant disease. I also question the safety. Also, genetically modified soy may contain fewer potentially beneficial isoflavones. Allergen transmission and the formation of new allergens are additional risks of GMOs.
Despite concerns about GM crops, the WHO states that "GM foods currently available on the international market have passed safety assessments and are unlikely to pose a risk to human health." More research is needed on the actual health effects of GM crops.
Soy Milk Recipe
Soy milk is an excellent substitute for animal milk. It's delicious, cheap, easy to make at home, and very simple. Soybeans and water only. Of course, we want to do the following fun things with soy milk. B. Dairy-free yogurt and tofu, but very easy to drink.
Accessories for making homemade soy milk:
- Bean Soaking Container - You can use any container that holds 4 cups or more, but I like to use 32 oz. Mason jar.
- Blender - Most blenders will work fine as long as the beans are well soaked.
- Colander-cheesecloth works just as well as fine-mesh buttery muslin cheesecloth, but nothing is more practical than these organic cotton nut milk bags.
- Thick-bottomed pans - Thin pans don't distribute heat evenly and can cause burns.
Ingredients for making soy milk at home:
If you want, you can add different things to your soymilk, such as a little sugar, agave syrup, a pinch of salt, or something more interesting like cinnamon or cocoa. I have.
- ½ cup soybeans
- 2-3 cups of water for soaking
- 4 cups water to mix
- sugar to taste (optional)
Soy milk recipe description:
- Soak the soybeans in 2-3 cups of water overnight. This softens the soy and makes it ready for blending.
- Drain the water and wash the soybeans. You want to remove any dirt or contamination attached to the beans themselves.
- Remove much skin as possible. You can rub the beans with your hands while they are in the water. The loose skin floats to the top and can be scooped out. Don't worry if you don't get everything. Blending the beans releases all of the soy's nutrition.
- Place soybeans and 4 cups of water in a blender.
- Mix until smooth. In this step, the whole beans are exposed to water to squeeze out all possible nutrients from these beans for homemade soy milk.
- Strain the blended mixture through a gauze or nut milk bag. Testing has led us to these organic cotton nut milk bags. They're great with a tightly woven fabric that keeps the pulp inside, porous enough to allow milk to flow freely, strong enough to withstand multiple pumps, and a top closure to prevent blistering. It's a balance.
- Heat the pureed milk to 100°C in a thick pan. At this temperature he holds for 20 minutes, stirring frequently to prevent sticking. Cool and store the milk. This is an important step because soybeans are legumes and cannot be eaten raw.
- Chill up to 4 days.
Varying Your Soy Milk Recipe
Soy milk is a delicious and versatile product on its own, but if desired, a few simple additions can really enhance the flavor of soy milk.
- Add cocoa powder and sweetener while the soy milk is hot
- Mix soy milk and your favorite fruit
- mix cinnamon
- Add sweeteners such as honey, agave, or maple syrup
- add a splash of vanilla
Why Make Soy Milk At Home
Homemade soy milk is a great alternative to cow's milk for making yogurt. It can also be used in homemade tofu and dairy-free yogurt recipes. Cultures for Health is your one stop shop for everything related to fermentation and culture. This includes creating your own soy milk. From all the tools you need to several different all-in-one kits that include everything you need to cook your own food at home, we've got it all, taking the guesswork out of navigating the world of fermentation. increase.
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