What is Soy?
Soya is a legume (bean) native to East Asia and is called the “miracle bean” owing to its high protein contentIt is bushy, annual summer plant, with three-fold leaves, growing to between 60 -120cm, depending on plant population, weather and cultivar variety.
These variations will aso control the number of pods per plant which can range from 3 – 350 pods.
The plant may be cultivated in most types of soil, but thrives best in warm, fertile, clayish land.Various soybean cultivars are very well adapted to the South African climate conditions.
Depending upon local conditions, soybeans are typically planted in November up until December.
The plants react to day/night length ratios which stimulate the reproduction process.
Planting in January will result in a shorter plant with a lower harvest potential, as the days shorten during growth.
On ripening, the leaves turn yellow and the moisture content of the seeds drops – from about 65% to 14% within 14 days (provided the weather is dry and hot). |
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composition of the soybean
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Why is it called the “miracle bean”?
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Soybean is one of the nature’s wonderful nutritional gifts. It is one of the very few plants those provide a high quality protein with minimum saturated fat. |
Soybeans help people feel better and live-longer with an enhanced quality of life. Soybeans contain all the three macronutrients required for good nutrition, as well as fiber, vitamins, minerals. |
Soybean protein provides all the essential amino acids in the amounts needed for human health. Soybeans have almost 40% protein, making soybeans higher in protein than any other legumes and many animal products. Protein in just 250 grams of soybean is equivalent to protein in 3 liters of milk of 1 kg of mutton of 24 eggs. The quality of soy protein is virtually equivalent in quality to that of milk and egg protein. Unlike many other good sources of protein, soybean not only has higher percentage of oil but also fatty acid profile. |
It has low saturated fat content with high amount of essential fatty acids. Soybean oil is also rich in omega-3 and 6 fatty acids similar to those found in fish oils and is cholesterol-free. |
Soybeans are an excellent source of dietary fiber with both soluble and insoluble fiber. Soluble fiber may help lower serum cholesterol and control blood sugar. Insoluble fiber increases stool bulk, may prevent colon cancer and can help relieve symptoms of some digestive disorders. |
Soybean has more than two times the amount of most of the minerals, especially calcium, iron, phosphorus and zinc, than any other legume and very low sodium content. |
Soybean has all the important vitamins and is a very good source for B complex vitamins and Vitamin E. |
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Soybean and Health Benefits
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In addition to containing good quality nutrients, soybean has other beneficial compounds such as, phytosterols (isoflavones), lecithin’s, etc. |
Soy foods have a number of health benefits such as, cancer prevention, cholesterol reduction, combating osteoporosis and menopause regulation. |
Human studies suggest that as little as one serving of soy foods each day may be protective against many types of cancers. |
For the past 30 years, investigators have shown that consumption of soy protein selectively decreases total and LDL (bad) cholesterol and maintains HDL (good) cholesterol in individuals with elevated blood cholesterol levels. Based on the various research findings. |
United States Food and Drug Administration have issued a health claim for soy protein in October of 1999. The health claim states “consumption of 25gms of soy protein per day with a diet low in saturated fat may lower the risk of heart diseases". |
Another important aspect of soy protein is combating osteoporosis and relieving menopause symptoms. One factor in bone health is limiting the amount of calcium lost from the body. |
Although protein especially animal protein contributes to calcium loss, soy protein exhibits less calcium leaching effects. |
The isoflavones found in soybeans may also directly stop bone deterioration. Recent research has shown that soy foods can relieve most menopausal symptoms, thus reduce risks of cardiovascular disease and osteoporosis. Soybean is considered as a natural alternate for hormone replacement therapy for treating women who are in menopaus. |
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| Traditional Soy Foods |
Green Vegetable
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Soy Beans (Edamame)
These large soybeans are harvested when the beans are still green and sweet tasting and can be served as a snack or a main vegetable dish after boiling in slightly salted water for 15-20 minutes. They are high in protein and fiber and contain no choles- terol. Green soybeans are sold frozen in the pod and shelled.
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Natto
Natto is made of fermented, cooked whole soybeans. Be- cause the fermentation process breaks down the beans’ complex proteins, natto is more easily digested than whole soybeans.It has a sticky, viscous coating with a cheesy texture. In Asian countries natto traditionally is served as a topping for rice, in miso soups, and is used with vegetables. Natto can be found in Asian and natural food stores.
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Okara
Okara is a pulp fiber by-product of soymilk. It has less protein than whole soybeans, but the protein remaining is of high quality. Okara tastes similar to coconut and can be baked or added as fiber to granola and cookies. Okara also has been made into sausage.
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Miso
Miso is a rich, salty condiment that characterizes the essence of Japanese cooking. The Japa-nese make miso soup and use it to flavor a variety of foods.A smooth paste, miso is made from soybeans and a grain such as rice, plus salt and a mold culture, and then aged in cedar vats for one to three years. Miso should be refrigerated. Use miso to flavor soups, sauces, dressings, marinades, and pâtés.
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Soy Beans
As soybeans mature in the pod, they ripen into a hard, dry bean. Although most soybeans are yel- low, there are also are brown and black varieties. Whole soybeans (an excellent source of protein and dietary fiber) can be cooked and used in sauces, stews, and soups. Whole soybeans that have been soaked can be roastedfor snacks. Dry whole soybeans should be cooked before eaten.
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Soy Nuts
Roasted soynuts are whole soybeans that have been soaked in water and then baked until browned. Soynuts can be found in a variety of flavors, includ-ing chocolate covered. High in protein and isoflavones, soynuts are similar in texture and flavor to peanuts.
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Soy Milk
Soybeans soaked, ground fine, and strained produce a fluid called soybean milk. Plain, un- fortified soymilk is an excellent source of high-quality protein and B vitamins. Soymilk is most commonly found in aseptic con- tainers (no refrigerated, shelf stable), but also can be found in quart and half-gallon containers in the dairy case at the super- market. Soymilk is also sold as a powder that must be mixed with water.
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Soy Sauce (Tamari, Shoyu, Teriyaki)
Soy sauce is a dark-brown liquid made from soybeansthat has undergone a ferment- ing process. Soy sauces havea salty taste, but are lower in sodium than traditional table salt. Specific types of soy sauce are shoyu, tamari, and teriyaki. Shoyu is a blend of soybeans and wheat. Tamari is made onlyfrom soybeans and is a by-prod- uct of making miso. Teriyaki sauce can be thicker than other types of soy sauce and includes other ingredients such as sugar, vinegar, and spices.
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Soy Sprouts
Not as popular as mung bean sprouts or alfalfa sprouts, soy sprouts it is very healthy.
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Tofu & Tofu Products
Tofu, also known as soybean curd, is a soft, cheese-like food made by curdling fresh, hot soymilk with a coagulant. Tofu is a bland product that easily ab- sorbs the flavors of other ingre- dients with which it is cooked. Tofu is rich in both high-quality protein and B vitamins and islow in sodium. Firm tofu is dense and solid and can be cubed and served in soups, stir fried, or grilled. Firm tofu is higher in protein, fat, and calcium than other forms of tofu. Soft tofuis good for recipes that call for blended tofu. Silken tofu is a creamy product and can be used as a replacement for sour cream in many dip recipes.
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Tempeh
Tempeh, a traditional Indone- sian food, is a chunky, tender soybean cake. Whole soybeans, sometimes mixed with another grain such as rice or millet, are fermented into a rich cake of soybeans with a smoky or nutty flavor. Tempeh can be marinated and grilled and added to soups, casseroles, or chili.
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| SOY-BASED FOODS |
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Soy Protein Produts
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Meat Analogs
Protein products made from soybeans contain soy protein or tofu and other ingredients mixed together to make a protein product. These protein products are sold as frozen,canned or dried foods. Usually, they can be used the same way as the foods they replace. With so many different protein prod- ucts available to consumers, the nutritional value of these foods varies considerably. Generally, they are lower in fat, but read the label to be certain. Protein products made from soybeans are excellent sources of protein, iron, and B vitamins.
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Soy Beverages
Soy beverages can be made with soymilk or isolated soy  protein. Flavourings or fruit juices may be added. They can be purchased ready to drink or in a dry-powder form to which liquid is added.
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Soy Cheese
Soy cheese is made from soymilk. Its creamy texture makes it an easy substitute for most cheeses, sour cream, or cream cheese and can be found in a variety of flavors. Products made with soy cheese include soy pizza.
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Whipped Toppings, Soy Based
Soy-based whipped toppings are similar to other nondairy whipped toppings, except that hydrogenated soybean oil is used instead of other vegetable oils.
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Infant Formulas, Soy Based
Soy-based infant formulas are similar to other infant formulas except that a soy protein isolate powder is used as a base. Carbo- hydrates and fats are added to achieve a fluid similar to breast milk. The American Academy of Paediatrics says that for term infants whose nutritional needs are not being met from maternal breast milk or cow milk-based formulas, isolated soy protein- based formulas are safe and effective alternatives to provide appropriate nutrition for normal.
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Soynut Butter
Made from roasted, whole soynuts, which are then crushed and blended with soybean oil and other ingredients, soynut butter has a slightly nutty taste, significantly less fat than peanut butter, and provides many other nutritional benefits as well.
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Soy Yoghurt
Soy yogurt is made from soymilk. Its creamy texture makes it an easy substitute for sour cream or cream cheese. Soy yogurt can be found in a variety of flavors in natural food stores
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Non Dairy Soy Frozen Desserts
Nondairy frozen desserts are made from soymilk or soy yogurt. Soy ice cream is one of the most popular desserts made from soybeans.
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Soy Milk facts
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