Soya Beans

Soya beans are high in protein and are used as a vegetarian and lactose alternative for many foods.Like other beans, the soya bean (Glycine max) grows in pores enclosing edible seeds.They are usually green,but can be yellow brown or black.Soya beans-also known as edamame beans when eaten fresh from the pod;are consumed as an alternative to meat.Many sushi restaurants serve edamame beans.

Nutritional composition of soya beans

Phytoestrogens:Soya contains phytoestrogens,chemicals found in plant foods.There are different types of phytoestrogens but the ones found in soya bean products are called isoflavones.Research and studies suggest that women with soya rich diet may have a lower risk of breast cancer.

Phytoestrogens have been found to help block the effects of excess oestrogen in the body,evening out any imbalance in the ratio between estrogen and progesterone.They achieve this by locking into the estrogen-receptor sites on cells and in doing so they block out the stronger natural estrogen.They can therefore be helpful in improving symptoms of estrogen dominance such as PMS and endometriosis.

Due to the phytoestrogen content of soya,many women decide to include it in their diet as they enter menopause.During menopause,the body’s natural production of estrogen stops.As phytoestrogens act as a weak estrogen,they may help relieve symptoms by boosting levels slightly.

Protein:Soya is regarded as equal to animal foods in protein quality,though plant proteins are processed differently to animal proteins.Soya protein isolates tend to lower cholesterol levels while proteins from animals can raise cholesterol levels.

Phytosterols:Soya beans contain compounds called phytosterols.These plant compounds are structurally similar to cholesterol and steroid hormones.They function to inhibit the absorption of cholesterol by blocking absorption sites.

Allergenicity:Soya beans are a common allergen. Raw or sprouted soya beans contain a substance called goitrogens which can interfere with thyroid gland activity.

Soya also contains oxalate-Individuals with oxalate containing kidney stones should avoid consumption.

Women who have or have had estrogen sensitive breast tumours should restrict their soya intake to no more than 4 servings per week.

 

Nutritional highlights

The key benefits of soya are its high protein content,vitamins,minerals and insoluble fibre.Soya beans has been transformed into a number of popular soya based foods,including;

 

Miso-A fermented soya bean paste that is used as a flavouring,popular in Asian cuisine.It is a good source of many minerals.

Tempeh-Is an Indonesian speciality typically made by cooking and dehulling soya beans and forming a textures solid ‘cake’.It is a very good source of proteins,B vitamins and minerals.

Tofu-Also known as bean curd is made from soya milk by coagulating the soya proteins with calcium or magnesium salts.The whey is discarded and the curds are processed.It is an excellent source of iron and calcium and a very good source of protein.

The high fibre content makes soya beans and other soya containing foods valuable in cases of constipation,high cholesterol and type-2 diabetes.