Soybeans - The ingredients that make it stand out
Soybeans - The ingredients that make it stand out
In recent years, food, or cooking techniques for example, that weren’t that popular before, enter into our lives, especially in our diet. And this is not necessarily bad. On the contrary, in some cases the originality that is being introduced opens us the way for new choices and better food quality. Soy is perhaps the most representative example.
Let's say a few things about this little bean.
It belongs to the legume family. The main types of soy are three: the yellow, the green and the red. Of these, yellow is the most widespread, as it contains the largest amount of protein.
China has been cultivating for 5,000 years, with the primary goal of adding nitrogen to the soil in the crop rotation. The main soy producers are the USA, Brazil, Argentina, China and India. In recent years production efforts have also been made in our country, mainly in the area of Northern Greece.
More than 120 different man-made products, such as flour, meat, cheese, milk, butter, cocoa, are made from soy. [1]
What makes it so special?
- No other non-vital food provides the body with so much protein as soy, yet having a low percentage of fat. [2]
Especially for vegetarians, it is a very good alternative. The tofu, for example, soy-like product of soft cheese, gives us 9 grams of protein to 115 grams of product (weighing about one portion), while 100 milliliters Soy milk contains 3.7 grams of protein. Suffice it to say that an adult, male or female, weighing about 75 pounds, should receive 62.25 grams of protein per day.
Soy protein intake has been linked with reducing the total blood cholesterol. In particular, soy protein, when included in a diet restricted to saturated fatty acids and cholesterol, can lower total and LDL levels cholesterol, in people with hypercholesterolemia.
It has been shown to significantly reduce systolic and diastolic blood pressure, particularly in hypertensive patients. At the same time, it is considered to have significant benefits against obesity, because soy protein contains most of the essential amino acids found in animal proteins. Thus, its nutritional value is almost equivalent to the value of animal protein. With respect to obesity, soybeans, like the other legumes, contribute positively to the feeling of satiety because of its bioactive ingredients.
- It is the only legume with high content of isoflavones.
Isoflavones - phytoestrogens or - having a similar structure to estrogen. This means that mimic the action of estrogen in the body, contributing to the health of women, particularly during menopause and beyond. They also help reduce the risk of osteoporosis, reducing the loss of bone density.
The rich combination of proteins, complex carbohydrates, polyunsaturated fatty acids, soluble fibers and isoflavones has been found to have beneficial effects on glycemic control, thus acting inhibitably on the incidence of diabetes mellitus.
Isoflavone concentration is also estimated to help prevent breast and prostate cancer. In addition, studies have shown that they prevent coronary heart disease and other chronic conditions. [3]
- Soy is an excellent source of fiber.
It has high fiber content, although its derivatives are likely to contain less. Fiber is the paramount weapon against constipation.
It is worthwhile, finally, to keep this. There is a large study, world-wide, called Food habits in later life, which highlights the utility of legumes in general. It is no coincidence that pulses have been linked to the feeding of long-lived cultures, such as the Japanese and the Mediterranean peoples. [4]
[1] https://apothesis.lib.teicrete.gr/
[2] http://anaktisis.teiwm.gr/
[3] https://laneshealth.gr
Aggeliki Koskeridou
Holistic Doctor – Counseling Psychotherapist
Doctor of Naturopathic Medicine
MSc c. Health Psychology
insta: dr_aggelikikoskeridou_official
