Diet and Nutrition 2022

Soybean: what é, benefícios and how to consume it (with recipes)

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Soybean: what é, benefícios and how to consume it (with recipes)
Soybean: what é, benefícios and how to consume it (with recipes)
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Soybean is an oilseed that belongs to the legume family and is characterized by being rich in phenolic compounds, such as isoflavones, which have a structure and action similar to human estrogens and, therefore, is an excellent food which can be incorporated into the diet to help alleviate menopausal symptoms.

In addition, this legume is also rich in antioxidants, which help protect the body and prevent some chronic diseases, such as cancer. Soy is rich in vegetable protein, so it is widely consumed in vegetarian diets and in diets to lose weight and gain muscle mass.

Soybeans can be consumed in the form of grains, but there are also products prepared based on this food, such as flour, vegetable drinks, tofu, soy protein, soy sauce, soy oil, among others.

Key he alth benefits

Due to its diverse properties, soy can bring several he alth benefits such as:

1. Protect the heart

Soy is rich in saponins, antioxidants (isoflavones) and fiber, compounds that together help to reduce total cholesterol, LDL and triglycerides, preventing the onset of cardiovascular diseases such as stroke, atherosclerosis and hypertension.

2. Relieve menopausal and PMS symptoms

Isoflavones have a similar structure and activity to the estrogen normally found in the body. For this reason, it can help to regulate and balance the levels of this hormone, relieving common symptoms of menopause, such as excessive heat, night sweats and irritability, as well as helping to reduce the symptoms of premenstrual tension, known as TPMDiscover other home remedies for PMS.

3. Preventing some types of cancer

Soy contains genistein, a type of phytoestrogen that belongs to the category of isoflavones, which has antioxidant and antitumor action, protecting the body's cells from free radical damage and preventing the proliferation of cancer cells. Some scientific studies have linked this type of isoflavone to the prevention of breast, prostate and colon cancer.

4. Support the he alth of bones and skin

Consumption of this legume can also help to strengthen bones, as it reduces the elimination of calcium in the urine and, in this way, prevents diseases such as osteoporosis and osteopenia. In addition, the consumption of soy also helps to maintain the firmness and elasticity of the skin, as it stimulates the production of collagen and hyaluronic acid.

5. Regulate your blood sugar

Soy is high in fiber and low in carbohydrates, so its fiber can help delay the absorption of sugars at the intestinal level, helping to regulate blood glucose.In addition, it contains glycine and arginine in its composition, two amino acids that are related to the regulation of blood glucose levels, and can be an excellent option both to help control diabetes and for those people who have pre-diabetes.

6. Promote weight loss

In addition to being low in carbohydrates, soy is rich in proteins and soluble fibers, which help to increase the feeling of satiety and reduce appetite, favoring weight loss, especially when it is included in a diet he althy and balanced.

Soy can also be an excellent option for those looking to increase muscle mass and lose fat, since the quality of its protein is equivalent to animal protein.

7. Substitute animal protein

Soybeans are rich in high-quality protein, so 100 grams of cooked soybeans provide 12.5 grams of plant-based protein.Thus, soy is considered an excellent substitute for animal protein, not only for vegans or vegetarians, but also for people who are allergic to cow's milk protein, for example.

Nutrition information

The following table shows the nutritional composition in 100 g of cooked soy, soy flour and soy milk:

Components Boiled soybeans Soy flour (low fat) Soy milk
Energy 151 kcal 314 kcal 61 kcal
Carbohydrates 12, 8 g 36, 6 g 6, 4 g
Proteins 12, 5 g 43, 4 g 6, 2 g
Fat 7, 1 g 2, 6 g 2, 2 g
Fibers 5, 6 g 13, 5 g 0, 3 g
Calcium 82 mg 263 mg 18 mg
Potassium 510 mg 1910 mg 130 mg
Phosphorus 240 mg 634 mg 48 mg
Iron 2, 6 mg 6 mg 1, 2 mg
Magnesium 84 mg 270 mg 18 mg
Zinc 1, 4 mg 3 mg 0, 3 mg
Selenium 17, 8 mcg 58, 9 mcg 2, 3 mcg
Folates 64 mcg 410 mcg 17 mcg
Vitamin B1 0, 3 mg 1, 2 mg 0, 08 mg
Vitamin B2 0, 14 mg 0, 28 mg 0, 04 mg
Vitamin B3 0.5 mg 2, 3 mg 0, 1 mg
Vitamin B6 0, 16 mg 0, 49 mg 0, 04 mg
Vitamin A 7 mcg 6 mcg 0 mg
Vitamin E 1mg 0, 12 mg 0, 2 mg
Phytosterols 161 mg 0 mg 11, 5 mg
Colina 116 mg 11, 3 mg 8, 3 mg

It is important to mention that in order to obtain all the benefits mentioned above, soy must be part of a balanced and he althy diet, as well as regular physical activity.

How to consume

Soybeans can be consumed in the form of cooked grains, flour or through textured protein (soybean meat), which is used to replace meats. In addition to grain, other ways of consuming soy are soy milk, tofu, yogurts, cheese, sauces, among others, which also bring the benefits of this legume.

The ideal is to consume about 85 g of cooked soybeans, 30 g of tofu or 1 glass of soy milk daily.

In addition, there are also some supplements, such as soy lecithin, which is made by extracting the oil from soy beans and can be consumed in capsule form, and soy protein isolate, which it can be found in powder form and used to prepare vitamins and protein bars, for example.

He althy Soy Recipes

Soy can be used in the preparation of several recipes, with some options:

1. Soy Stroganoff Recipe

Ingredients

  • 1 1/2 cup fine soy protein tea;
  • 1 medium onion, chopped;
  • 3 tablespoons of oil;
  • 2 cloves of garlic;
  • 6 tablespoons of mushrooms;
  • 2 tomatoes;
  • 5 tablespoons of soy sauce;
  • 1 tablespoon mustard;
  • 1 small box of light cream;
  • S alt and parsley to taste.

Preparation mode

Moisturize the soy protein with hot water and soy sauce. Remove excess water and chop the soy cubes. Sauté the onion and garlic in the oil, and add the soy. Add the mustard, tomatoes and mushrooms and cook for 10 minutes. Mix the cream and parsley and serve.

2. Soy burger

Ingredients

  • 1 kg of soybeans;
  • 6 carrots;
  • 4 medium onions;
  • 3 cloves of garlic;
  • 4 eggs;
  • 400 g breadcrumbs;
  • 1 teaspoon of olive oil
  • 1 oregano bite;
  • Grated Parmesan to taste;
  • S alt and pepper to taste.

Preparation mode

Soak the soybeans in water overnight so they are soft after cooking for 3 hours. Then, cut and fry the onion, garlic and carrots. Then, put the soy beans together and add s alt and pepper to taste, mixing in parts.

Once everything is processed, add the eggs and half of the breadcrumbs, mix and finally pass again in the breadcrumbs. This soy meat can be frozen into a hamburger or grilled.

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