Properties of soy and derivatives: tofu, soya milk and soy sauce. Contraindications and notes on the cultivation of the soy plant. Yellow soy and green soy.
There soy it is a legume with a very high percentage of protein, so much so that it is often compared to meat. Thanks to his nutritional properties, soy, is very useful especially in the nutrition of those who follow a vegetarian and vegan diet.
Theresoy plant, in botany, it is calledGlycina max and belongs to the Leguminosae family. Thereplantit is native to eastern Asia and has been cultivated for millennia for food purposes.
While the speciesGlycina maxit is food soy that is cultivated, there is another spontaneous species, wild soy, botanicallyGlycine soja.
Theresoyit's aplantannual with prostrate growth; the pod develops from white, pink or purple flowers, gathered in racemes (clusters). The fruits are legumes 3-8 cm short and contain from 2 to 4 seeds with a diameter of 5-11 mm.
Cultivated for more than 5,000 years in China, the soy it has elongated leaves and its fruits are pods gathered in groups, which contain seeds with a globular shape. As soon as it is harvested, soy is not an edible product, it needs to undergo some transformation before it can be consumed.
Unfortunately, thesoybean cropsthey do not see the species of natural origin as the protagonist. Today, soy is grown in its formgenetically modified: since 1995 the Mondanto Company has introduced modified Roundup Ready soybeans to be more resistant to herbicides and to guarantee higher yields. Theresoybean cultivationGMOs contributed to the glyphosate scandal. Even today, glyphosate residues are found in all soy, starchy and other packaged products. For more information on this food scandal, I refer you to the page"Glyphosate, what is it".
The GM soybean crops are weeded precisely through the massive spread of glyphosate.
Soybean cultivation can be carried out in a temperate or subtropical climate. The most abundant harvests occur with temperatures between 20 and 30 ° C.
Soy, nutritional properties
THE soya beans they contain 40% proteins and 20% fats, both saturated and unsaturated. Soya provides many micronutrients, there is a high presence of minerals, the main ones being potassium, phosphorus, calcium and magnesium. As for vitamins, in soy we find vitamin A, and vitamins of group B, in particular vitamin B1, B2, B3, B5, B6 and vitamin C.
The protein profile of soy is very interesting because there is a very varied supply of amino acids and among these there is no shortage of essential amino acids.
The dietary composition of soy sees, per 100 grams of product:
- 14 g of Protein
- 9.5 g of Carbohydrates
- 6 g of Fat
- 1.2 g of Fiber
- 70 g of water
- 122 Calories
The debate on benefitsof thesoyit is very access. In the scientific community there are those who support soy and those who highlight its negative properties and contraindications. According to some, soy would be able to counteract various cancer states, these studies are based on the analysis of Asian populations who base their diet on soy and its derivatives. Statistics reveal that Asian populations receive enormous benefits from soy, given that a very low incidence of cancer has been found compared to Western populations. According to experts, the cause would be attributable to a diet free of animal fat and rich in soy-based foods. These studies do not refer to the target studied, nor do they distinguish between genetically modified soy and non-GM soy.
Thanks to the presence of fibers that prevent the absorption of cholesterol in the intestine, soy would have protective effects on the arteries by lowering the levels of bad cholesterol. Excellent property but this benefit is common for all vegetables, vegetables and especially fruit. 100 grams of soy provide 122 calories and provide an intake of 12 g of vegetable fiber compared to a daily requirement of 25-30g.
There are many soy-based foods that we find in human nutrition. To make a short list:
- soy flour
- Soya milk
- Soybean oil
- Tofu or soy cheese
- Soy sauce
- Tamari (Japanese soy sauce)
- Soy coffee
Proponents of plant-based milk say that after weaning, cow's milk could be dispensed with and replaced with soya milk. Compared to cow's milk, soy milk does not contain casein (the allergenic protein) or lactose, therefore it is a food suitable for all ages.
Its protein content is almost comparable to cow's milk, with the difference that soy milk does not contain cholesterol, on the contrary, the presence of lecithin inside it facilitates the elimination of cholesterol itself.
Regular consumption of soy milk seems to help the body prevent diseases such as colon cancer, prostate cancer in men and breast cancer in women.
The soy milk that we find on the market is enriched with salt. I therefore recommend that you drink homemade soy milk by following the instructions on this page: homemade soy milk.
Tofu, soy cheese
Tofu is obtained from the coagulation of soy milk; the appearance is solid and creamy and often resembles the classic tomino. As it is a derivative of soy milk, it retains its main characteristics and is therefore cholesterol-free. To find out how to make tofu at home, please refer to the article "homemade tofu".
Miso, fermented soy
Miso is traditionally produced from the fermentation of yellow soybeans, operated by the Koji (fungus of the Aspergillus oryzae species). Although traditional miso is made from soy, it is possible to make miso by fermenting rice, barley, rye or other grains. For every information:Miso, what is it.
It's about afermented sauceobtained from soy, toasted wheat, water and salt. Also in this case the fermentation is carried out by the Koji mushroom. Soy sauce is extremely not recommended for those suffering from arterial hypertension, for those who have to undergo a low-salt diet and for those who want to combat water retention.
Soy contains a series of proteins with high allergenic power. In some subjects, prolonged use of soy could trigger even severe food allergies. For this reason, soy may be contraindicated in early childhood.
Soy is a legume and should not be treated as a complete food. Foods"Complete"they do not exist. Any food must be included in a well balanced dietary context!
Types of soy
There are several varieties of soy: the one we talked about in this article is theyellow soy. On the market there is no lack of black soy, red soy (better known asazuki bean) and green soy. Green soy is better known as mung bean, soy noodles and sprouts are produced from this soy.