Most of us know the various health benefits of soybeans. Many people even believe that it can be substituted for meat. Soybeans are loaded with a lot of essential nutrients that are required by the human body. It is a very good source of plant protein. By including soybeans in your daily meals, you will be benefited in a great way. There are many soybean products that can be added to your foods. Some of the most popular soy based products are tofu, soy milk, sprouts, sauces, nuts and flour. Soybean is considered as a complete protein due to the presence of large quantities of amino acids. People consuming soy based foods regularly, have low risk of heart disease, breast cancer, osteoporosis and cancer of the prostate gland. Let us gather some information about different soy products and their benefits.
If you want to include soy in your foods you can choose from various products instead of sticking to one variety. Given below are some of the popular options available in the market.
Soy products
1. Miso
It is prepared by fermenting soy meal or other grains like wheat or rice. The paste is salty and strong. It is used in various Asian dishes. The main function of the paste is to enhance the flavor and thicken the dishes. The color of the paste ranges from yellow to orange.
2. Flour
The flour is made from the whole beans or meal and is used for preparing many kinds of dishes.
3. Nuts
The roasted soy nuts are a healthy snack.
4. Sauce
The sauce is made using fermented soybeans and mixed with wheat paste. The mixture is left for fermenting for over three months. The ingredient thus obtained, is used in various Asian dishes and is considered to be one of the most important ingredients for cooking.
5. Sprouts
The germinated beans are usually used for preparing salads and garnishing.
6. Oil
The oil obtained from soybeans is used for various purposes.
7. Milk
The beans are soaked, ground to a paste and then heated to obtain the milk. The filtered product or soy milk can be used instead of some infant formula. Babies who are intolerant to lactose can use this milk safely. It is used as a beverage too. Dried soy milk is used for making ice creams.
8. Temph
This product is generally used as a substitute for meat. It has a spongy texture.
9. Tofu
Tofu is made by coagulation of the protein from the beans. The smooth textured product can be used as dressings, dips and shakes.
10. Yuba
This is usually found on top of the milk. When the milk is heated a stingy and chewy material called yuba is formed. It is a rich source of protein.
Health benefits of the soy products
1. Antioxidant
Soybeans contain the component known as isoflavones. It has strong antioxidant properties and is responsible for cell repair and preventing damage to cells due to sunlight, pollution and other body processes.
2. Lowers the risk of heart disease
The isoflavones and proteins in the soy, help to reduce the level of bad cholesterol or LDL. They also reduce the risk of blood clotting. Thus they are responsible for reducing the risk of stroke and heart disease. According to a study, consuming shakes with 25 grams of soy protein for a particular stretch of time was able to reduce 5 percent of the LDL cholesterol.
3. Prevents cancer
Isoflavones are anti-cancer agents and fight against the cancer causing cells. Isoflavones protect the body from various types of hormone-related cancers like uterus, prostate and breast cancer.
4. Reduces the effect of endometriosis
Soy foods delay the action of natural estrogen.
5. Prevents osteoporosis
Soy protein is responsible for better absorption of the calcium in bones. Isoflavones slow down bone loss and prevents bone breakdown which in turn prevents osteoporosis.
6. Deal with menopause symptoms
Isoflavones regulate the levels of estrogen. According to research, it can reduce the hot flushes during menopause.
7. Useful for kidney diseases and diabetes
The protein in soy and the soluble fiber, regulate the glucose levels in the blood along with enhancing kidney filtration. They help to control kidney diseases and diabetes.
8. Weight loss
The high fiber source is an apt tool for weight reduction. It is a low glycemic index food that regulates the insulin fluctuation and blood sugar. By consuming soy foods you feel full for a longer time which helps you control your hunger. This is beneficial for effective weight loss.