Soybean – The Most Widely Grown And Used Legume Worldwide
High in protein, soybean is one of the most commonly used foods in the world. For vegetarians, soybean is called “plant-based meat”. Soybean is rich in nutritional and is good for health.
1 cup of soybeans (155 grams) can provide important nutrients for the body as follows
+ Calories: 189
+ Carbs: 11.5 grams
+ Protein: 16.9 grams
+ Fat: 8.1 grams
+ Rich in vitamin C, vitamin K, Thiamine, Folate, Magnesium, Zinc, Manganese, Copper, etc.
Soy Food – Delicious and Healthy
From soybeans, we can make many delicious and nutritious dishes (Photo: Internet)
Soybean foods are divided into two groups including unfermented and fermented foods.
Fermented Foods From Soybean
Miso
Miso is a traditional Japanese seasoning produced by fermenting soybeans with salt, kōji, rice, barley, seaweed, or other ingredients. It usually has a salty taste or sweet.
Miso is high in protein and rich in vitamins and minerals. The Japanese use miso to make sauces and spreads, pickled vegetables, fish or meat, and mixed with dashi broth to use as miso soup.
Natto
Natto is made from soybeans and naturally fermented with Bacillus. After that, it will be incubated at 40 degrees Celsius for 24 hours. Natto is rich in nutrients, protein, calcium, magnesium, vitamins, folate, choline, omega, etc. Many scientific studies show that natto can help improve digestion, strengthen immunity, supplement protein, and be good for bones.
Natto is one of the traditional Japanese dishes (Photo: Internet)
Soy Sauce
Soy sauce is a dark-brown liquid which has the salt, sweet, and a little bitter flavor. It is made from made from fermented soybeans and used especially in Asian cooking. You can use soy sauce for cooking or offering as a condiment at the table.
Stinky tofu
Because of the strong smell, a lot of people cannot eat the stinky tofu (Photo: Internet)
Stinky tofu is a fermented bean curd with a rather strange smell. It is the famous snack in Hong Kong, Taiwan, Indonesia, and China. You can find this unique dish at the night market at a moderate price. Normally, people make stinky tofu from soybeans, then incubate with milk, vegetables, and meat. After 6 months or more, the tofu will ferment and give off a great flavor and strong flavor. You can eat deep-fried stinky tofu with chili sauce or soy sauce. It also can be eaten cold, steamed, stewed, etc.
Unfermented Foods From Soybean
Tofu
Tofu is made from soybeans, water, coagulant and pressed into solid white blocks. It is used a lot in Asian cuisine, especially vegetarian food. This type of food is creamy, high-protein, calcium and iron.
For vegetarians and vegans, tofu is a good source of protein. From tofu, you can make delicious dishes such as fried, stir-fried, steamed, braised, soup, grilled, etc.
Soy milk
Soy milk is made from two simple ingredients, soybeans and water (Photo: Internet)
If you are allergic to cow’s milk, soy milk is a delicious and healthy alternative to cow’s milk. In many Asian countries, soy milk is often enjoyed with breakfast. However, you can drink them at any time of the day because they are very good for health
You can cook soymilk at homw with this simple recipe here
Edamame
Edamame bean is whole, immature soybeans. Not like soybeans which typically light brown, tan or beige, edamame has the green color.
Traditionally, you can cook edamame with a pinch of salt and added to soups, stews, salads and noodle dishes. You can also enjoy it as a simple appetizer snack.. This is a popular dish sold at many restaurants in Japan and China,
Sprouts
Soybean sprout is extensively cultivated and consumed in Asian countries (Photo: Internet)
It is a culinary vegetable grown by sprouting soybeans. Soybean sprouts can be eaten raw or cooked. It is nutty, sweet flavor, and crispy texture. Soybean sprout is also famous for the good source of fiber, vitamin C, protein, and folic acid.
Health Benefits Of Soybean
Soybean is a familiar food that often appears in Asian family meals. However, not all of us know all the health benefits of soy. Here are some health benefits of soybean that you need to know.
Top 8 Health Benefits of Soybean (Photo: Internet)
Lower cholesterol
Soybean is an excellent source of fiber which can help to reduce the bad cholesterol in your body. In addition, the presence of a variety of vitamins and minerals such as B vitamins, potassium and magnesium in soybeans can help to increase the good cholesterol.
Helps to lose weight
Soybean is the low fat food which has the benefits in losing your weight. Due to the high fiber content, foods made from soybeans help you reduce cravings, stay full longer and improve the digestive system.
Prevents constipation
High-fiber foods like soybean are good for intestinal motility and gut bacteria. Soybean is also rich in minerals, B vitamins and protein which may help to maintain digestive system health and prevent related problems like bloating and stomach problems.
Controls blood sugar level
Soybeans is rich in fiber, protein and phytochemicals such as flavonoids, phenols, tannins and alkaloids. Combined, these helpful minerals can help to manage the blood sugar levels and keep the pancreas healthy from free radical damage. They also can help to control diabetes or prevent the risk of diabetes.
Controls blood sugar level is one of health benefits of soybean (Photo: Internet)
Prevents of anemia
Soybean contains a lot of iron. It helps to increase hemoglobin and red blood cell levels in the body. It also help to prevent the risk of anemia, a disease caused by iron deficiency.
Another effect of soy is that it helps to fight symptoms of iron deficiency such as fatigue and weakness. Soybean can provide about 7.5% of the total iron needed in a day.
Good source of vitamins B
Soybean is an excellent source of vitamin B1 and vitamin B3. B group vitamins are needed for energy production, maintaining muscle strength, improving vision and mood.
Has a cancer prevention effect
Soybean is rich in saponins, isoflavones and lectins that are known to suppress the growth of cancer cells. It can help to reduce the risk of various types of cancer such as prostate cancer, breast cancer, colon cancer.
Improves your mood
Soybean contains phenylalanine which improves mood by promoting the production of dopamine and norepinephrine. Both minerals act as neurotransmitters and help regulate mood, anxiety and attention thanks to their positive effects on blood vessels.
With the above 8 amazing health benefits of soybeans, remember to add soy to your diet and the whole family today.
Read more information here
