The benefits and harms of soy and its products for the health of men and women. What is soy flour? can it replace wheat and in what cases

“It sounds like heresy in our world stuffed with soy,” writes The Ecologist, “but we still argue that you can have a healthy diet without any soy. However, given the extent to which soy has become part of our diet, it will take a Herculean effort to eliminate it from it.”

On the other hand, Asian portal Asia One, in a selection under the promising title "Eat Right, Live Well", through the mouth of "chief nutritionist" Sherlyn Quek (Sherlyn Quek), praises soy as a "food luminary"; according to Madame Kiek, soy can not only provide tasty and healthy food, but also “prevent breast cancer”, though with a caveat: if it is included in the diet from a young age.

Our article talks about soy and poses two questions to the reader at once: how useful (or harmful) is soy and how useful (or harmful) is its genetic modification?

The word "soy" today seems to be heard by one in three. And soy often appears before the layman in a very different light - from an excellent protein substitute in "meat" semi-finished products and a means to maintain female beauty and health to the insidious genetically modified product, harmful to everyone, especially for the male part of the planet, although sometimes for the female.

What is the reason for such a scatter in the characteristics of the properties of a far from the most exotic plant? Let's try to figure it out.

To begin with, a few words should be said about what soy is in its original form. First of all, soy is not a weight loss product, cheap dumplings or a milk replacer, but the most common beans, whose homeland is East Asia. They have been grown here for several millennia, but beans “reached” Europe only by the end of the 18th - beginning of the 19th century. With a slight delay, following Europe, soybeans were sown in America and Russia. It didn't take long for soybeans to be easily introduced into mass production.

And this is not surprising: soybeans are very rich in protein plant food . Many foods are made from soy, it is widely used for protein fortification. various dishes. A popular product in Japan called "tofu" is nothing more than bean curd, which in turn is prepared from soy milk. Tofu has been shown to have a number of health benefits, including lowering blood cholesterol levels and preventing osteoporosis. Tofu also protects the body from dioxin and therefore reduces the risk of cancer. And this is just one example of the properties of a soy product.

It can be concluded that soy, from which tofu is made, also has all of the above qualities. Indeed, according to current opinion, soy contains a number of substances that have a beneficial effect on human health: isoflavones, genistin, phytic acids, soy lecithin. Isoflavones can be described as a natural antioxidant, which, according to doctors, increases bone strength, has a positive effect on women's health. Isoflavones act like natural estrogens and relieve discomfort during menopause.

Genistin is a substance that can stop the development of cancer in the early stages, and phytic acids, in turn, inhibit the growth of cancerous tumors.

Soy lecithin has an extremely beneficial effect on the body as a whole. The arguments in favor of soy are supported by a weighty argument: for many years soy has been an integral part of the children's and adult diet of the population of the Land of the Rising Sun, and seemingly without any harmful side effects. On the contrary, the Japanese seem to demonstrate good health indicators. But not only in Japan regularly consume soy, it is also China and Korea. In all these countries, soy has a thousand-year history.

However, oddly enough, there is a completely different point of view regarding soy, also supported by research. According to this point of view, a number of substances in soy, including the above isoflavonoids, as well as phytic acids and soy lecithin, cause significant harm to human health. To understand this issue, you should look at the arguments of the opponents of soy.

According to the contra camp, isoflavones have a negative effect on human reproductive function. It is quite common practice to feed infants instead of regular baby food with a soy analogue (due to allergic reactions) - leads to the fact that isoflavonoids equivalent to five birth control pills. As for phytic acids, such substances are found in almost all types of legumes. In soy, the level of this substance is somewhat overestimated compared to other plants of the family.

Phytic acids, as well as a number of other substances in the composition of soy (soy lecithin, genistin), block the process of entering the body of useful substances, in particular magnesia, calcium, iron and zinc, which ultimately can lead to osteoporosis. In Asia, the birthplace of soybeans, osteoporosis is prevented by eating, along with the unfortunate beans, a large amount of seafood and broths. But more seriously, "soy toxins" can directly affect internal organs and cells. human body destroying and changing them.

However, other facts are more plausible and interesting. In Asia, soy is not consumed as widely as it might seem. According to historical documents, soybeans were widely used as food in Asian countries, mainly by poor people. At the same time, the process of preparing soybeans was quite complicated and included an extremely long fermentation and subsequent long-term cooking. This cooking process through "traditional fermentation" made it possible to neutralize the very toxins mentioned above.

Vegetarians in the US and Europe, without thinking about the consequences, consume about 200 grams of tofu and several glasses of soy milk 2-3 times a week, which actually exceeds the consumption of soy in Asian countries, where it is consumed in small quantities and not as a staple. food product, but as a food additive or condiment.

Even if we discard all these facts and imagine that soy does not cause any harm to the body, there is another factor that is very difficult to deny: almost all soy products today are made from genetically modified soybeans. If today every third person has heard about soybeans, then probably every second person has heard about genetically modified foods and organisms.

In general terms, transgenic or genetically modified (GM) foods are foods derived primarily from plants that have had some form of genetic modification introduced into their DNA. special gene not given to this plant by nature. This is done, for example, so that cows give fatter milk, and plants become resistant to herbicides and insects. This is what happened with soy. In 1995, the US firm Monsanto launched a GM soybean that was resistant to the herbicide glyphosate, which is used to control weeds. The new soybean was to the taste: today more than 90% of crops are transgenic.

In Russia, as in most countries, the sowing of GM soybeans is prohibited, however, as, again, in most countries of the world, it can be freely imported. Most inexpensive convenience foods in supermarkets, from mouth-watering-looking instant burgers to sometimes baby food, contain GM soy. According to the rules, it is mandatory to indicate on the packaging whether the product contains transgenes or not. Now it is becoming especially fashionable among manufacturers: products are full of inscriptions “Do not contain GMOs” (genetically modified objects).

Of course, the same soy meat is cheaper than its natural counterpart, and for a zealous vegetarian it’s generally a gift, but the presence of GMOs in products is by no means welcome - it’s not in vain that denial or silence about the presence of transgenes in a particular product is punishable by law. As for soy, the Russian National Association for Genetic Safety conducted studies, the results of which showed a clear connection between the intake of GM soy by living beings and the health of their offspring. The offspring of rats fed with transgenic soy had a high mortality rate, as well as being too underweight and debilitated. In a word, the prospect is also not very bright.

Speaking of material benefits, it should be said that most soybean producers, and mainly GM soybean producers, position it as an extremely healthy product, in extreme cases - not at all harmful. It is obvious that, be that as it may, such a large-scale production brings a good income.

To eat or not to eat soy - everyone decides for himself. Soy, no doubt, contains a number of positive properties, but the negative aspects, unfortunately, rather overlap these qualities. It seems that the warring parties can endlessly cite all sorts of pros and cons, but one should rely on facts.

Soybeans in their original form are not suitable for human consumption. This allows us to draw a (perhaps somewhat bold) conclusion that this plant was not conceived by nature for human consumption. Soybeans require special processing, which eventually turns them into food.

Another fact: soybeans contain a number of toxins. The processing of soybean used to be very different from what is used today. The so-called traditional sourdough was not only a much more complex process, but also neutralized the toxins contained in the soy. Finally, the last fact, which cannot be denied: more than 90% soy products today are made from genetically modified soybeans. This should not be forgotten when using soy products in the diet or choosing in the next supermarket between a natural product and its often cheaper soy counterpart. After all, the obvious Golden Rule healthy eating - eating as much natural, unprocessed food as possible.

Sources:
soy online
GM Soy Debate

Cultivated soy belongs to the legume family. Today it is well known and widespread all over the world. Thanks to the unique chemical composition and high yield soy is used in the production of many food products.

Table of contents:

The history of soy began in the third millennium BC, which means that this culture is one of the most ancient on the planet. China can be considered the birthplace of soybeans, since it was in this country that rock paintings with its image were discovered during archaeological excavations, and the first written references also refer to China.

The next country to cultivate soy is Korea. Then, around 500 BC, it was eaten in the Japanese islands. This culture became known to Europe in the 18th century, France became the “pioneer” country. The United States of America cultivated soybeans only later - at the beginning of the 19th century, it was then that a lot of plant samples were brought into the country, with which the best breeding institutions worked. A little later, the Americans began to grow soybeans on an industrial scale, and by the middle of the 20th century, about a million hectares of land were sown with it.

On Russian lands, the first soybean crops were made in 1877, and breeding work began already in 1912, for which an experimental field was provided at the mouth of the Amur River. According to experts, the years 1924-1927 became "significant" in the cultivation of soybeans in Russia. It was at that time that the fields of the Krasnodar and Stavropol Territories, as well as the Rostov Region, began to be sown en masse.

Interesting! Russian name"soy" is borrowed from the Romance languages (soja), and the European forms of this word lead to the Japanese "sho: yu", which means soy sauce.

Biochemical composition of soy

Nutritional value of 100 g:

Calories: 364 kcal
Proteins: 34.9 gr
Fat: 17.3 gr
Carbohydrates: 17.3 gr

Dietary fiber: 13.5 gr
Water: 12 gr
Mono- and disaccharides: 5.7 g
Starch: 11.6 gr
Ash: 5 gr
Saturated fatty acids: 2.5 g
Unsaturated fatty acids: 14.35 g

Macronutrients:

Calcium: 348 mg
Magnesium: 226 mg
Sodium: 6 mg
Potassium: 1607 mg
Phosphorus: 603 mg
Chlorine: 64 mg
Sulfur: 244 mg

Vitamins:

Vitamin PP: 2.2 mg
Beta-carotene: 0.07 mg
Vitamin A (RE): 12 mcg
Vitamin B1 (thiamine): 0.94 mg
Vitamin B2 (riboflavin): 0.22 mg
Vitamin B5 (pantothenic): 1.75 mg
Vitamin B6 (pyridoxine): 0.85 mg
Vitamin B9 (folic): 200 mcg
Vitamin E (TE): 1.9 mg
Vitamin H (biotin): 60 mcg
Vitamin PP (Niacin equivalent): 9.7 mg
Choline: 270 mg

Trace elements:

Iron: 9.7 mg
Zinc: 2.01 mg
Iodine: 8.2 mcg
Copper: 500 mcg
Manganese: 2.8 mg
Chromium: 16 mcg
Fluorine: 120 mcg
Molybdenum: 99 mcg
Boron: 750 mcg
Silicon: 177 mg
Cobalt: 31.2 mcg
Aluminum: 700 mcg
Nickel: 304 mcg
Strontium: 67 mcg

Proteins and fats

The main component of this product is protein. By the way, soy is one of the highest protein crops, due to which it is the main meat products and well absorbed.

The fatty elements of soybeans also have a beneficial effect on the body; the grains of the plant contain:

palmitic acid,
linoleic and linolenic acids,
oleic acid.

The benefits of the above acids have long been proven. So, for example, linolenic acid is a vegetable version of omega-3 acids, since it prevents the development of atherosclerosis and reduces the likelihood of the formation of cancerous tumors:

The content of phospholipids in soy has a beneficial effect on the functioning of the liver, and in people suffering from it reduces the need for insulin.
Tocopherols are substances that affect the general condition of the body, increase its protective properties, and also have a positive effect on male potency.

Carbohydrates

These elements are represented in soybeans by sugars and polysaccharides. Also in the composition there are stachyoses and raffinoses, which are nutrition for bifidobacteria and reduce the risks of intestinal dysbiosis.

The presence of fiber in soy improves digestion, prevents. The product also contains isoflavones (glinestin, genistin, glycitein), which have a beneficial effect on heart function, prevent the development of osteoporosis, and also maintain hormonal balance in women during menopause.

Vitamins, micro and macro elements

Soy contains a significant amount of macro and microelements: potassium, calcium, phosphorus, sulfur, iron, boron, magnesium, manganese, and others.
The vitamin composition of soy is also wide: beta-carotene, pyridoxine, thiamine, pantothenic acid, biotin, riboflavin, and PP.

From the foregoing, we can conclude that soy is rich in all the necessary substances for stable operation and health of the human body.

Benefits of soy

In addition to the above benefits of soy, the following can be distinguished:

Soy products contribute to weight loss, lecithin acts as a “fat burner”.
Decrease in the blood - this ability of soy is accepted by all scientists without exception. To achieve positive results, the amount of soy protein consumed per day should not be less than 25 grams.
As already mentioned, soy isoflavones are able to prevent the formation of tumors, in particular, the development
Because soy in its own way nutritional composition practically not inferior to meat, it is indispensable for people who are allergic to animal proteins and lactose.

Harm of soy

Despite many useful qualities, soy also has contraindications.

Important! Children under 12 years of age are not recommended to consume soy in large quantities, as this can cause inhibition in development. endocrine system resulting in problems with work thyroid gland.

Important! Soy is strictly contraindicated for women preparing for the birth of a child! This fact is due to the high content of hormone-like compounds.

Soy genetic modifications

It is worth noting that soybeans are one of the few agricultural crops that have been subjected to genetic changes to this day. Today, transgenic soybeans are found in many products. Manufacturers are required by law to include information on product labels indicating the presence of modified soy.

For the first time, transgenic soybeans were released in the United States in the late 90s of the last century. This method of cultivation is quite attractive to farmers due to its low cost and effectiveness in weed control. Today, this product is allowed to be imported into different countries world, but the cultivation of GM soybeans is not allowed everywhere. For example, in Russia, sowing fields with any GM crops is prohibited, although scientists have not proven that they harm the body.

A transgenic plant variety must be tested, including a survey for safety both for humans and for the environment. Currently, only one form of GM soybeans is available on the market, but research laboratories are conducting research and developing new varieties that scientists believe will have improved agronomic and nutritional properties.

Are genetically modified soybeans and other GM foods dangerous? Genetics answer these questions in this video review:

soy products

Soy and soy products are widely distributed in Japanese and Chinese cuisine, also vegetarians like to include it in the diet. Let's look at which products containing this culture are the most popular.

Soybean oil - obtained by pressing soybean seeds, often used for frying.
- a drink obtained from seeds.
Soy meat is a product made from defatted soy flour.
Miso, gochujang, doenjang are varieties of soybean pastes used as seasoning for various dishes.
Tofu is a soy cheese that, depending on the production process, may vary in texture.

Also, flour is made from soybeans, which is used similarly to wheat and rye, and soy sauce, a liquid common in our country as a seasoning for fish and meat dishes.

The basis of vegetarian sausages, sausages, cutlets and hamburgers also includes soy products. Basically, they are sold in the form of semi-finished products.

Interesting! Cake obtained after seed treatment is used in agriculture. It is added to animal feed.

The use of soy in cosmetology

Many cosmetic companies make skin and hair care products based on hydrolyzed soy proteins, partially broken down proteins obtained from pre-defatted soy flour. Such products have a moisturizing and regenerating effect and help smooth out fine wrinkles, that is, they have a rejuvenating effect. Soy-based masks can be prepared at home:

Grind a couple of handfuls of soy in a coffee grinder and pour boiling water over it, wait for it to cool, then add egg yolk and about a tablespoon of olive oil. Apply to a clean face and keep for 10-15 minutes, then rinse with water and treat the skin with a moisturizer.
The same mixture can be used for hair. To do this, you need to distribute it along the entire length, wrap your head with a towel and wait 50-60 minutes. Then wash off the mask with running water and wash your hair with shampoo.

Afterword

It is worth noting that a lot has already been written about the benefits and harms of this product. The world's best scientists are still arguing whether soy is really useful / harmful. There are many contradictions, and on some issues researchers have not yet come to a consensus.

It is up to you to decide whether to use soy in cooking for your family, but remember one simple rule - everything is good in moderation! No matter how many useful properties a product has, it is not worth making a cult out of it. Eat a varied diet and stay physically healthy - it certainly can't hurt!

Soy is a plant in the legume family. Its uniqueness is that soy is the only plant that supplies complete protein with the best combination amino acids close to the animal. There are also enough fats in soy, but there are few carbohydrates.

In addition, soybean contains many phospholipids (soybean is the leader among plants), linoleic acid, tocopherols (also the leader among vegetable oils), lecithin and choline, isoflavones (phytoestrogens) and many more useful nutrients.

Read about whether soy is harmful, about the controversy surrounding this product, read here:. This is an objective and balanced analysis, without speculation and "intimidation", which is full of RuNet. This article is devoted to the composition of soy.

soy proteins

The World Health Organization, evaluating the quality of proteins for children and adults, gave soy protein isolate a maximum rating of 1. This means that biological value it is no less than the value of meat and dairy protein. Soy protein is excellently absorbed by the body.

Squirrels- 35-40% (in other legumes 20-30)

soy fat

Zhirov soy also contains a lot of -, unsaturated: polyunsaturated (linoleic acid, linolenic acid) and monounsaturated (oleic acid).

Saturated fats (palmitic acid) are much less.

Fats - up to 40% (in other legumes 2-14%) Of them:

Unsaturated fats - 86%
Linoleic acid and linolenic acid - 63% (linolenic - 7%)
Oleic acid - 23%
Saturated fat - 14% (cf. in animal fats 41-66%)

The role of linoleic, and especially linolenic acid, a plant-based variant of omega-3 fatty acids, is very important, the acid prevents the formation of atherosclerotic plaques and reduces the risk of developing certain types of cancer. This fundamental property of soy allows us to consider it an anti-atherosclerotic product that lowers cholesterol.

Phospholipids - 1.6-2.2% Phospholipids increase the detoxifying ability of the liver, reduce the need for insulin in diabetics, and prevent degenerative changes in nerve cells, muscles, and capillaries. Tocopherols - 830-1200 mg/kg Tocopherols - allow you to stay strong and young for a long time, they increase the body's protective properties and potency to the greatest extent.

soy carbs

Carbohydrates - 20-30% (soluble sugars, polysaccharides).

Among carbohydrates, raffinoses and stachyoses help reduce the risk of dysbiosis and cancer (they are food for bifidobacteria).

More about the composition of soy in numbers:

Macro- and microelements (in mg per 100 g of seeds):

potassium - 1607
phosphorus - 603
calcium - 348
magnesium - 226
sulfur - 214
silicon - 177
chlorine - 64
sodium - 44
iron - 9670
manganese - 2800
boron - 750
aluminum 700
copper - 500
nickel - 304
molybdenum - 99
cobalt - 31.2
iodine - 8.2

vitamins

β-carotene - 0.15-0.20
vitamin E - 17.3
pyridoxine (B6) - 0.7-1.3
niacin (PP) - 2.1-3.5
pantothenic acid (B3) - 1.3-2.23
riboflavin (B2) - 0.22-0.38
thiamine (B1) - 0.94-1.8
choline - 270
biotin - 6.0-9.0 mcg
folic acid - 180-200.11 mcg

(Data "About composition of soy in numbers" taken from Wikipedia).

2 SHORT REFERENCES

What soy products do we know? Soy products - tofu, tempeh, misso, natto, soy sauce, soy flour, soy meat, soy nuts and soy milk, etc. Soy and soy products are widely used in East Asian (especially Japanese and Chinese) and vegetarian cuisines.

Read more: composition, benefits, use in cooking, how to choose.

What is GM soy? Soybeans are one of the crops currently being genetically modified. GM soybeans are found in an increasing number of products. How safe it is is debatable. However, soybean producers are required to indicate on product packaging and labeling whether or not it contains genetically modified organisms (GMOs).

Soy is a popular food for vegetarians. They love it for its nutritional value and calorie content. But is this product really that safe? What do we even know about soy, except that vegans are crazy about it, and soy sauce is traditionally served with sushi and rolls? What are the benefits and harms of soy? Let's do a little tutorial.

What is soy

Surprisingly, about a quarter of those surveyed do not even know what soy is. Some believe that this is a type of lean meat; others suggest that this is the name of a special chemical product obtained in the laboratory; still others are sure that this is such a mushroom. In fact, it is just a plant of the legume family.

Soy grows on all continents except Antarctica. In Russia, it is cultivated in the Far East. Good yields and high protein content have made soybeans popular and valuable product. The seeds of the plant are used as food - soybeans.

Featured Products

soybeans in in kind rarely eat. Soy is usually made various products, which people use as an alternative to natural ones. Soy milk, for example, is added to coffee and pureed soups. With soy sausage and meat, vegetarian sandwiches and cold snacks are obtained. Well, lovers of sushi and rolls know about soy sauce.

This is interesting! Tofu cheese, which many people add to Greek salad also made from soy. The product is loved for it nutritional properties and soft creamy texture.

Not everyone likes the specific taste of such products. But those who constantly eat soy foods say that you get used to it and then you can no longer switch back to natural meat, milk and cheese.

The nutritional value

Soy praises are sung because of its composition. It is believed that all its components bring only benefits to the body. What is so valuable in soybeans?

Protein (about 50%). For this reason, soy is eaten by vegetarians who cannot get protein from meat.
Vitamins A and E with antioxidant properties.
Lecithin, which lowers cholesterol levels and improves metabolism.
Phospholipids that cleanse the bile ducts.
Isoflavones that reduce the risk of cancer cells.
Fatty acids essential for brain function.
Tocopherol, which prevents the aging of the body.
A certain amount of macro- and microelements valuable to humans.

It turns out that there are certainly benefits in soy. But how far does it outweigh the harm that soy products can bring to human health?

Why soy is dangerous

Let's move on to the dubious benefits of soy products. The harm of soy is not a myth, but a scientifically confirmed fact.

For children

Phytoestrogens, which are isoflavones, lead to a violation of children's physiological development. This is especially dangerous for girls who start developing too early. In the future, this may lead to unstable menstrual cycle and problems with childbearing. In boys, on the contrary, sexual development slows down.

Newborns who are fed mixtures with soy components are also at risk. According to the results of testing, in such babies, isoflavones in the blood are 20,000 (!) Times higher than normal. This amount of estrogen is dangerous for the development of the baby.

For women

Excessive consumption of soy products can lead to early dementia and Alzheimer's disease. Moreover, women are more susceptible to senile dementia. In China and Japan, where tofu is very popular, female dementia begins at a relatively young age.

The use of soy and products from it leads to the drying out of the brain, i.e. to weight loss of the most important organ. The reason for this is all the same isoflavones. If they enter the body regularly and in large quantities, then the cells eventually stop producing their own estrogen. Which leads to dementia.

Attention! Soy is completely contraindicated for pregnant women. The product can cause allergies in both mom and fetus.

For men

At a young age, men can consume soy products in reasonable amounts. But after 50, during the period of extinction of sexual function, they should be abandoned. Otherwise, the aging process will accelerate, sexual activity will drop completely, and due to hormonal changes, a man may begin to gain weight.

For all

Soy consumption can cause an overgrowth of thyroid tissue in humans. The beans contain the so-called strumagenic substances that contribute to this. Enlargement of the thyroid gland negatively affects human health and can provoke the formation of goiter. Therefore, people who eat a lot of soy should also include iodine-containing foods in their diet in order to neutralize these same goitrogenic substances.

This is interesting! Approximately 50 years ago, babies were fed infant formula with soy flour. Because of this, cases of goiter formation have been identified in several children.

genetically modified soy

In the list of common products with an unflattering GMO designation, soy is one of the leading places. Why? Because an ordinary plant is quite capricious, it needs constant care. But genetically modified beans are much easier to get. They grow faster and are more unpretentious.

GMO soy often comes from Argentina. The acreage of this crop in this country is simply huge, because Hispanics love soybeans. Almost half of the cultivated genetically modified soybeans is exported, so it ends up on the tables of residents of European countries.

GMOs can contain the most dangerous substances that cause a change in the genetics of the body. If a child consumes genetically modified foods, his health deteriorates over time, his psyche is disturbed, and the risk of cancer increases. The ingestion of GMOs in the body of an adult can cause infertility or mutations in future offspring.

Whatever the benefits of soy products, they should be consumed in moderation. In parallel, it is imperative to take iodine in order to extinguish the negative impact of goiter on the thyroid gland. Soy is contraindicated in any form for children and pregnant women. And when buying products made from soybeans, you should look at the manufacturer. It is undesirable to buy Argentine products. It is better to focus on domestic firms.

Soya is one of the oldest crops used by man for economic and food purposes. Today it is very popular among supporters of a healthy diet, although there are still disputes between scientists and nutritionists regarding who is good for eating soy and soy is good for disease prevention. But practice shows that it is impossible to deny its benefits for the body, the main thing is to figure out how to properly use soy products for this or that person. Soy benefits and harms are the main question for many today, especially in such moments as during pregnancy and lactation, the general effect on the female and male body, for children and from what age, as well as contraindications for various diseases.

Soy benefits and harms

Soy is a herbaceous plant that actively grows on all continents of the Earth. Soybeans are not technically beans, but are so named because of their similar appearance and belonging to the legume family. Research scientists say that they have been used as food for more than 3 thousand years.

In view of high content protein, vitamins and minerals in the composition, today soy products are used as an effective alternative to dairy and meat foods.

How soybeans grow

The plant consists of low bare or pubescent stems with a height of 15 cm to 2 meters or more. All cultivated species have ternate leaves, purple and white corolla. Oval fruits - soybeans - contain up to 3 seeds. Their length, as a rule, is 4-6 cm. The sizes are very different: from 60-100 g per 1000 seeds, up to 310 g and more. On average, this amount accounts for 150-200 grams of mass.

Soybeans: composition and calorie content

The basic food components in the composition of the product are in the following approximate proportions:

proteins: 35%;
fats: 17%;
carbohydrates: 17%.

calories in pure form is ~364 kcal per 100 grams.

Shares of useful substances in the composition:

water: 12%;
ash compounds: 5%;
starch: 11.5%;
sugar: 5.7%;
dietary fiber: 13.5%;
fatty acids: unsaturated - 14.35%, saturated - 2.5%.

Ash substances, which largely determine the benefits of soy, are represented by the richness of the nutrients that are found in them. Soy grains contain vitamins A, B1-B9, E, H, PP, as well as micro and macro elements: potassium, calcium, silicon, manganese, magnesium, phosphorus, chlorine, iron, iodine, cobalt, copper, molybdenum, fluorine, chromium and zinc. The useful composition is also supplemented by 12 essential and 8 non-essential amino acids.

The world's top three crop producers are Argentina, Brazil and the United States. China is in 4th position (almost 10 times less than the USA, and 4 times less than Argentina). Russia occupies the 11th line in this rating.

What is soy made from

The answer to this question depends on which of the products in question. The basic raw materials are the fruits of the plant:

flour is made from grated beans;
miso pastes, doenjang, gochujang - from flour with additional ingredients;
milk - based on flour;
oil - pressed from the fruit;
natto - from boiled and fermented seeds;
yuba - milk foam;
tofu is a fermented cheese made from soy milk.

Genetically Modified Soy (GMO)

soy culture in modern world is one of the most frequently genetically modified plants. Most soy products are made from GM varieties. Almost all countries allow them to be imported, but do not allow GM varieties to be grown on their territory. In Russia, this issue should be resolved in 2017.

Transgenic research does not increase the yield of a crop, but simplifies its care, reducing production costs. Advocates for this type of soy also focus on reducing and removing trans fats from the food product.

In international practice, IP certification can be used to distinguish a transgenic product, while in the EU and the Russian Federation, information about its presence in a product (if more than 0.9%) must be indicated on the label.

Foods high in soy

Today, soy can often be found in the composition of inexpensive sausage products, where it is added as a cheap ingredient that increases nutritional value. However, the level of this component is so low that such sausage cannot be attributed to products with a high content of it.

soy sauce;
tofu cheese;
soy milk;
soy seed oil;
Soy meat;
chocolate, in the manufacture of which soybeans are used instead of cocoa beans;
pastes: miso, doenjang, gochujang;
boiled edamame beans.

Is soy good for the body

First of all, soy products are useful for those whose diet does not provide the body with a sufficient amount of protein, vegetable or animal. The beneficial effect for vegans and vegetarians will also be enhanced by a diverse vitamin and mineral complex.

The beneficial properties of soy for the body are hidden in its composition:

Due to the ease of digestion and the presence of lecithin, which speeds up metabolism, it promotes weight loss, makes various diets more effective.
Choline and lecithin help to remove the so-called bad cholesterol from the body, therefore, are useful for the prevention of heart disease;
Tocopherol has a strong antioxidant effect, slowing down cell aging and preventing the oncological activity of free radicals.
B vitamins have a positive effect on work nervous system, metabolism, brain function and general well-being of the whole organism.
Due to the presence of copper and iron in the composition, soy products prevent the development of anemia.
For the female body, the value lies in reducing the negative symptoms of menopause.
The removal of heavy metals and radionuclides is accelerated, which is especially important for residents of regions with poor ecology;
Thanks to the antioxidant effect, the tissues of the whole organism are rejuvenated and become more beautiful.
Research scientists have shown that the use of products of this culture increases insulin receptors, which helps in the prevention of diabetes.
High fiber content helps cleanse digestive system from the ballast and stabilize its functions.
It is believed that the constant consumption of it by East Asian peoples is the reason for the smaller number of cancer patients relative to global indicators.
The American Heart Association found that the culture is good for the heart and blood vessels, stabilizes their work, and reduces the risk of diseases.
The abundance of fiber in soy helps to improve digestion. Indigestible dietary fiber swells in the stomach and folds like a brush. Passage through the organs, such an accumulation collects and removes with it the ballast food residues. In addition, soft fibers have a massaging effect on the walls of organs - it stimulates blood circulation, secretory functions and the overall functioning of the system increase.

Soy benefits and harms for women

Soy is believed to reduce estrogen production, thereby reducing the risk of breast cancer.
Regular consumption of soy (if there are no complications on the thyroid gland) leads to a decrease in the risk of developing osteoporosis, mitigation of the symptoms of menopause.
Soy products contain lecithin, which improves the breakdown of fats in the liver and prevents their accumulation.

In order for soybean sprouts to become an ally for women, and not an enemy in maintaining health, it is recommended to use only products obtained by natural processing methods: beans, meat, milk, sauce, cheese.

Soy benefits and harms for men

It is widely believed these days that products made from this legume have a negative impact on men's health. Supporters of this idea talk about a decrease in sperm production. But it is not so. In fact, due to the large amount of protein, the volume of sperm increases, and the number of spermatozoa remains at the same level, which creates the appearance of a drop in concentration.
There are also suggestions that soy products lead to a decrease in testosterone production. However, clinical studies show that such an effect is possible only with abuse.

The effect of soy on the brain

The benefits of this product for the brain are due to the relationship of absorption with phenylalanine and tyrosine. These amino acids improve the activity of the body, maintain the tone of the nervous system and muscles, prevent the development of senile diseases, which are accompanied by tremors and weakness in the limbs.

Specialist Research National Institute Swedish Health has shown that the effect of soy on brain function comes through the thyroid hormone tyrosine. It regulates the migration and growth of neurons. However, its use due to the action of isoflavones suppresses the function of the organ and provokes the development of goiter. Similar results were shown by the work of Japanese scientists.

Some scientists say that there is a direct link between the consumption of soy products and mental dementia. However, the results of their research are not yet recognized as reliable by the official scientific community. On the contrary, there are suggestions that due to the presence of isoflavones, these products improve brain function. As an example, advocates of soy cite the followers of the American Seventh-day Adventist Church. They eat a lot of tofu cheese, but they are not inferior to other Americans of the same age in intelligence, memory and cognitive functions.

soy for gout

The inclusion of soy in the diet of a patient with gout is considered positively by nutritionists, because it contributes to the rapid and increased excretion of uric acid from the body.

Diet for gout - what you can eat and what not, except for soy:

Permissible: fruits (melons, apples, bananas, plums, apricots), vegetables (garlic, onions, corn, cabbage, eggplant, herbs, cucumbers, beets), berries, nuts.
Inadmissible: fried meat, fish, smoked, canned food, sausages, cheeses, raspberries, cranberries, figs, mustard, horseradish.

For a beneficial effect, you can add not only soybeans to your diet, but also products made from them: tofu, milk, asparagus, pasta, sauce. The exception is gout on the legs - with it, doctors do not recommend eating any legumes.

Is soy harmful to health: contraindications

Today, there is widespread information that the use of soy adversely affects the functioning of the thyroid gland. This is true, but applies to those who eat it regularly and in large quantities. This action is associated with strumagenic substances (which, by the way, are also present in large quantities in millet, cabbage, asparagus, radish, horseradish, turnip). They disrupt the function of the thyroid gland, lead to the appearance of goiter, if there are few iodine-containing foods in the diet. If strumagenic substances are balanced by the presence of iodine, the risk is significantly reduced.

It should be remembered that soy products are strong allergens. For this reason, they are not advised to include in the diet of young children, whose body is not yet strong enough. By having a strong effect on the functioning of the thyroid gland, soybeans can lay the foundation for the occurrence of various diseases in the future.

Why is soy dangerous for humans?

Modern medicine recommends giving up soy products to people who have dysfunctions of the thyroid gland and the entire endocrine system. Moreover, you should be examined by a doctor if the problems began after the inclusion of soy in the diet. Ignoring is fraught with weakness, the development of pathologies of other organs and systems, serious disorders of immunity and metabolism.
You should also limit the use of urolithiasis, since in some cases soybeans provoke the formation of deposits.

For the reasons described above, soy foods can adversely affect brain function, especially at risk of developing Parkinson's, Alzheimer's, or senile sclerosis.

Modern researchers argue that the frequent use of soy is harmful to the male body, suppressing " male power". The fault of this again lies in hormones - endocrine functions are disrupted, as a result of which sperm activity and testosterone production decrease.

How justified is the use of soy during pregnancy and lactation?

Soy for women who are breastfeeding or carrying babies cannot be a strictly prohibited product, but its use should be treated with rational caution. In general, it is good for the body, as it provides a lot of protein, fatty acids, folic acid and antioxidants.

However, during lactation and pregnancy, harm from soy is also possible:

The presence of estrogen-mimicking substances can adversely affect the functioning of the thyroid gland.
Excess fiber disrupts the healthy functioning of the gastrointestinal tract, leading to bloating, flatulence, and colic.
She is one of the strongest allergens, to which babies are very vulnerable.

Soybeans and their derivatives should not be included in the child's diet until the basic development of the body is completed, so they should be refrained from until the age of six months.

Soy in the children's diet - the opinions of scientists

The debate about whether soy will benefit children and whether it will lead to developmental complications is still relevant. Proponents of the product cite the centuries-old practice of eating soy in Japan and China. Opponents also refer to modern studies that speak of negative impact for the functioning of the thyroid gland. The level of individual hormones in the child's body is very sensitive to the diet.

The consequence of this is not always the development of diseases - problems can be expressed in early puberty or an increased amount of certain hormones (for example, estrogen in boys).
It is best to eliminate the possibility of complications by giving such food to the child with great care until the age of one.

soy is useful or harmful - which is more?

It can be said that for a person who does not limit himself in any way in the use of certain products, soy is not a very useful, but not harmful product. For the sake of taste and a new culinary experience, it is quite possible to use it.

And for an organism that, due to the rejection of meat, receives little protein, the inclusion of soy products in the diet is more beneficial than not. The main thing is to strike a balance between abundance and abuse. Making sure that it does not provoke the appearance of diseases and does not impair work internal organs, you can use this useful and available product with calmness. In short, knowing in which cases soy is harmful, and in which it can help the body well, you can quite confidently include it in your diet without fear of serious consequences.

Soy is a controversial product. You have probably heard about its exceptional benefits: lowers cholesterol, reduces menopausal hot flashes, prevents the occurrence of breast and prostate cancer, protects against osteoporosis and promotes weight loss.

At the same time, there is a point of view according to which the positive qualities of soy are nothing more than a publicity stunt. And that soy is unhealthy: it puts you at risk for Alzheimer's, osteoporosis, some cancers, hormonal problems, and some other negative results. Moreover, the horrors that sign, stagger the imagination! Sometimes it even seems that a massive attack on soybeans is a hit on competitors by meat corporations. As if there was no age-old tradition of using this grain crop by the Eastern peoples!

Is soy good or bad? It is very easy to get confused, especially for ordinary consumers who are not required to understand the logic of scientific arguments. How well-founded are the points of view of fans and detractors of soy, who are ready to meet almost in hand-to-hand combat? Is there a balanced position on this product?

Let's try to summarize everything known about the most controversial issues in a popular language. Deciding on the benefits and harms of soy is especially important for vegetarians, especially vegans who value soy as a unique source of protein.

Is soy good for heart disease?

In 1995, based on the results of 38 control clinical trials it was concluded that daily consumption of approximately 50 grams of soy proteins instead of animal proteins can lower total cholesterol by 9.3%, LDL (bad cholesterol) by 12.9% and triglycerides by 10.5%.

Such a reduction, if sustained over time, could mean a 20% reduction in the risk of heart attacks, strokes, and other forms of heart disease. And the benefits of soy would be unprecedented.

But the current view, based on several studies published since 2000, is not so optimistic about soy and cholesterol.

According to a more comprehensive and improved soy study by the American Heart Association Nutrition Committee, 50 grams of soy per daily menu a person can lower the level of dangerous cholesterol by only 3%. That is, it still lowers, but not too much.

Is soy bad for the thyroid?

What is the problem here? We are talking about goiter substances that prevent the normal functioning of the thyroid gland, up to the formation of goiter. Dysfunction can occur when in the diet of people who consume a large number of foods with strumogens (and this is millet, cabbage, asparagus, cauliflower, kohlrabi, horseradish, radish, turnip, swede, etc.) do not have enough iodine.

A 50-year-old study found cases of goiter in infants who were fed a diet based on soy flour. Soy demonstrated not just harm, but aggressive harm! Since then, baby food has been made from isolated soy protein (unlike flour, it does not contain stromagenic substances and is enriched with iodine).

As for adults, soy consumption leads to thyroid dysfunction in healthy people if the diet lacks iodine. Therefore, people who eat soy, especially vegans, need to monitor the iodine content of their food. In particular, use iodized salt, seaweed(however, in them, the iodine content is not always balanced) or vitamin supplements.

Thus, soy products may indeed contain goitrogenic substances, but if the diet is balanced in terms of iodine content, soy is safe for the thyroid gland.

Does “harmful soy cause dementia”?

There is a study that found a relationship between the consumption of tofu and the weakening of mental abilities. But the findings from this study have already been criticized as lacking evidence. There are, in addition, three other studies proving that isoflavones help to strengthen these abilities. For example, Seventh-day Adventists, whose diets are high in tofu, show better cognitive function than other groups of Americans in old age. Therefore, we can say that at least irrefutable evidence that soy is harmful to the brain does not exist today. To the same extent, we can talk about the benefits of soy for intelligence and memory.

Soy products and mineral absorption

Any product is its components in a certain configuration, on which the benefits and harms depend - soy is no exception. Soy contains a large amount of so-called phytates, substances that interfere with the absorption of not only iodine, but also zinc, iron and calcium.

As for iron, this is not a problem for vegans. Perhaps even slightly lower than that of meat eaters, the level of iron is one of the reasons for the low risk of cardiovascular disease. In addition, if a person forms a varied diet, including enough iron-containing foods (cereals, legumes, nuts, dried fruits), soy can not be an obstacle. In addition, it is necessary to ensure sufficient intake of vitamin C, always with meals, as this helps the absorption of iron.

About calcium. For people who consume soy, it is important to know the recommended calcium intake (1000 mg for adults). In addition, it is necessary to form a balanced diet, with sufficient protein and vitamin D. But soy products do not have such a clear effect on calcium content, and even more so, isoflavones have a positive effect on bone health.

Finally, zinc. This is one of the nutritional elements that should be given special attention in a vegan diet. There is no reason to give up soy products, but there is reason to make sure that the daily diet includes enough nuts, seeds, whole grains and legumes (they contain a lot of zinc).

Thus, the benefits and harms of soy are also a matter of a balanced or unbalanced diet.

See also the article about the composition of soy and some of its other properties.

Is soy useful in preventing breast cancer or, on the contrary, leads to it?

The question is controversial and insufficiently studied, but there are also proven facts. For example, a study examining the health of Shanghai women found that those who consumed large amounts of soy protein during adolescence and early adulthood had an almost 60% lower risk of developing pre-menopausal breast cancer compared to women who did not consume soy. .

The fact is that isoflavones have an estrogen-like effect, which in itself means an increased risk of breast cancer. However, researchers are increasingly inclined to conclude that this effect exists for a short period of time, while the antiestrogenic effect is activated over a long period. In addition, small doses of soy isoflavone (genistein) promote the proliferation of cancer cells, while large doses prevent it. So, not everything is clear about the benefits and harms of soy for hormone-dependent tumors, and not even everything is clear.

There is one more thing. Soy isoflavone genistein inhibits the growth of blood vessels and enzymes that support tumor growth. Soy is a "smart" product that can change the metabolism of estrogen in such a way as to protect the body from cancer.

Perhaps the only group of women who should abstain or reduce soy consumption are breast cancer survivors. And this is not a fact, since the positive properties, the benefits of soy may outweigh its estrogenic effect, although the question needs further research. Therefore, if these women love soy products and are accustomed to eating them, they do not need to completely exclude soy from their diet, no irreparable harm soy won't hurt them.

Soy is one of the main vegetarian products, the proteins of which add advantages to a vegetarian diet: they nourish and saturate, they do not form toxins.

Soy products and other types of cancer

Is soy bad for ovulation?

The evidence that soy adversely affects reproductive function is not supported by any study. There is evidence that requires further confirmation that isoflavones can delay, but not prevent, ovulation in women.

There is also no evidence that the number or concentration of spermatozoa decreases. And recent studies show that soy does not affect testosterone levels.

Is soy good for menopause?

Soy has also been researched as a treatment for hot flashes and other problems associated with menopause.

Theoretically, this makes sense. Soybeans are rich, as already mentioned, in phytoestrogens. Thus, they could soothe post-menopausal hot flashes by supplying a woman's body with a semblance of estrogens at a time when their levels are falling.

However, carefully controlled studies have not yet found this to be the case, and the American Heart Association Committee, for its part, has concluded that soy has not been shown to relieve hot flashes and other symptoms of menopause.

So is soy worth it? Is soy good or bad?

What we know so far about soy suggests that its moderate consumption is safe for almost all healthy people. Moderate consumption is 2-3 servings daily (1 serving = 80g) if you are a vegan. Pay attention to the balance of your menu.

Soybeans, tofu, and other soy products are great alternatives to red meat. Soy is useful primarily as a substitute junk meat, which is not more harmful than soy, but only “more meat!”

In some cultures, soy products are the main protein, and there is no need to change age-old habits. However, if you're not a vegan, there's no reason to make soy a top source of protein: 2-4 servings of soy per week is sufficient. And there is no reason to give up soy either.

2 conclusions about the benefits and harms of soy:

1. Numerous tests have not revealed any harm to human health soy. The soybean scandal clearly doesn't match the scale of the problem. However, many beneficial properties of soy also have not been scientifically confirmed.

2. Moderate soy consumption is perfectly safe for healthy people:

There is no need to give up soy if you are used to it
Eat up to 2 servings of soy products per day in a balanced diet if you are a vegan
Eat up to 4 times a week soy if you are a meat eater

Some products contain soy. counting soy healthier than meat, many are trying to replace our usual food with it, without thinking about the question - is soy useful for our body?

Origin of soy

Soy is one of the oldest annual plants that belongs to the legume family. It is also called the "miracle plant". Soybeans were first grown in China. Then soybean moved to Korea, to Japan, and this crop came to Europe in 1740. The French were the first to eat it.

After the study of soybean by the Americans in 1804, the mass and purposeful cultivation of this plant began. Expedition of V. Poyarkov in 1643 - 1646 visited the Sea of Okhotsk, where they saw soybean crops from the Manchu-Tungus people. But the Russian people did not show much interest in this culture. Only after the World Exhibition was held in Vienna in 1873 did practitioners become interested in soybeans.

Soy composition

Soybeans are rich in substances useful for human life. They are not only very nutritious, but also medicinal. For example, soy contains isoflavones, which prevent the formation and development of certain forms of cancer. And genestein stops heart disease in the early stages. vascular system. Also, soy is rich in lecithin, choline and other substances that play a role in the treatment of many serious diseases, fibers, vitamins of groups - B, C and E, omega - 3. Soy contains the entire set of amino acids, which means that its usefulness is ahead of pork and beef.

Benefits of soy

Soy is rich in vegetable protein, which is more in it than in eggs, fish and meat. Soy protein is very important for the proper functioning of the body. Vegetable proteins are absorbed by 90%. Soy products contain substances that positively affect the balance of trace elements in the body. Lecithin is the most useful in soy. It is very important for the brain, for its work. Lecithin helps cells recover, monitors blood cholesterol levels, fights Parkinson's disease, atherosclerosis and other human diseases. Also, the presence of lecithin slows down aging, so soy is very famous among the elderly.

Soy lecithin helps produce energy, nourishes the growing body, and this is especially important in childhood.

The composition of soy includes the entire set of amino acids, which means that its usefulness is ahead of pork and beef.

Recently, Americans have increasingly begun to add soy to their diet. Studies have shown that eating soy products has a positive effect on human health. You need to know that only soy in its pure form is beneficial. In no way does this apply to those products in which soy is only an additive.

American researchers are unanimous that if you include 25 to 50 grams of soy protein in your diet throughout the day, you can reduce the level of "bad cholesterol". And, as you know, such cholesterol clogs blood vessels, which leads to heart disease.

Positive dynamics in the use of soy was noticed in women during the onset of menopause. With age, the process of estrogen production in women slows down, and soy can make up for their lack.

Harm of soy

In a documentary study of 3,734 older men, it was found that those who ate soy for 50% of their lives had a greater risk of developing Alzheimer's disease.

Other studies by Asian researchers have shown that men who eat soy twice a week in their diet are more prone to mental impairment than those who never eat it at all.

Some believe that eating soy leads to infertility and obesity.

Also, soy is useful for people of all ages. The isoflavones present in soybeans are very similar in composition to the female hormone estrogen, and frequent consumption of soy can upset the balance of hormones in the body. And this can be dangerous for women who are preparing to conceive, planning a pregnancy, but especially for pregnant women.

Scientists - pediatricians at Cornell University are confident that a deficiency of thyroid hormones can occur precisely from the frequent use of soy products. Appears excess weight, suffer from constipation, overwork. All this leads to general apathy.

The presence of soy, according to some researchers, leads to brain volume and weight loss.

Numerous studies have shown that soybeans contain both nutrients that are good for the body and anti-nutrients that can harm health. The anticoagulant properties, pronounced in raw soy, neutralize vitamin K, which provides a level of coagulation, and also participates in the process of calcium absorption. Unlimited consumption of soy can lead to mineral deficiencies, pancreatic hypertrophy.

Soybeans contain lectins that stick together blood cells, which leads to the suppression of their growth. And this is fraught with consequences for the body.

Conclusion

Until today, in the world of science, they cannot come to a consensus on the benefits and harms of soybeans.

If soy is not included in the category of a genetically modified product, but is grown naturally, then its beneficial properties significantly exceed the harmful ones.

From the foregoing, the conclusion suggests itself that whether or not to use soy products should be decided by each person independently, regardless of the opinion of the other.

Soy, Soy products - Video

One of the oldest crops found in China, Korea and Japan is soybean. The plant was brought to the European continent in the middle of the 18th century. For a long time, no one was interested in growing it on an industrial scale, and only at the very end of the 19th century this crop was noticed by English breeders, and its useful properties were appreciated.

The first soybean fields appeared in the United States at the beginning of the next century. Soon, a real soy boom began in the country, which is not at all surprising. Such an unpretentious legume as soybean:

allows you to get huge yields;
grows very fast;
does not require painstaking care;
has a high protein content;
contributes to the prevention of many diseases;
is used to produce a huge number of products that at first glance have nothing to do with it;
for many years acts as a substitute for meat and milk.

The cultivated plant has trifoliate leaves and straight bare or pubescent stems that vary in height between 15 centimeters and 2 meters. Lilac flowers, or white color. The seeds are oval in shape and predominantly yellow in color. The size and weight of the seeds depends on the variety, the weight of some beans reaches 300 grams. On the territory of Russia, soybeans have been growing almost everywhere since 1924. It was at this time that they first began to think about how to adapt the beneficial properties of the plant to food production.

Useful properties of the product

Despite the fact that the plant is a cheap product, its nutritional value for the human body is very high. So, soy and products based on it contain in large quantities:

Squirrels. The increased content of proteins, not less than 40%, makes soy indispensable for diabetics and people suffering from cardiovascular diseases.
Vitamins A and E. The presence of these vitamins allows us to talk about the antioxidant properties that the plant has, which allow it to fight excess radicals and restore the structure of damaged cells.
Lecithin. The element is responsible for the metabolism in the human body. Regular consumption of beans can significantly reduce weight, and bring the level of cholesterol in the blood to necessary norm. The benefits of soy in this regard are undeniable.
Phospholipids. Elements that are directly involved in cleansing the body of bile. Their benefit is also to improve the functioning of internal organs.
Fatty acid. The presence of fatty acids has a positive effect on the functioning of the human body as a whole. The amount of fat varies between 18-27%.
Isoflavones. Special substances that prevent the formation of cancer cells. The benefits of isoflavones are questioned by some scientists, they believe that these substances have not only beneficial properties, but can also be harmful.
Tocopherol. The substance has a positive effect on immune system prevents premature aging of body cells. It is present in the seeds of the plant in an amount of 1.3 mg/100 g.
Micro and macro elements. Iron, boron, potassium, aluminum, nickel, cobalt and copper - all these trace elements are present in the fruits of the plant. They also contain calcium, sulfur, phosphorus, potassium, magnesium, silicon and sodium. The presence of iodine in the amount of 0.15-0.2 mg / 100 g is observed. great content useful substances in one plant is quite rare.
Carbohydrates and sugars. The amount of carbohydrates in soy reaches 20%.

In addition, soy is a low-calorie product that causes a feeling of fullness even after eating a small amount of food, which allows you not to overeat and keep the human body in good shape.

The nutritional value

The nutritional value of soy determines its beneficial properties and allows us to talk about reducing the risk of developing diseases such as:

atherosclerosis;
breast cancer in women;
diabetes;
stomach ulcer;
hepatitis;
psoriasis;
anemia;
bowel disorders.

But the beneficial properties do not end there, special attention to soy should be paid to women during menopause. It allows you to successfully cope with osteoporosis and hot flashes, which significantly improves the well-being of a woman, and helps to normalize her mood.

Dangerous qualities, contraindications

Natural soy, obtained in its original form, is basically harmless. But there is always a risk that excessive consumption of soy products can have a negative effect on the body. Thus, studies in recent years have proven that it is better for people suffering from thyroid diseases to exclude soy from their daily diet. It is quite capable of harming the endocrine system.

The increased content of isoflavones can impair blood circulation in the brain, and the presence of phytoestrogens can slow down brain activity. Regular consumption of soy as a staple food causes the development of Alzheimer's disease in older men and women.

From a large amount of soy in the diet, it is necessary to protect, first of all, children. Soy is present in many children's favorite delicacies, so before buying a particular product, you need to carefully study what it is made of, assess the harm and risk. The constant consumption of soy products by children under 3 years of age can disrupt their physical development. The growth of boys slows down, while girls, on the contrary, accelerates.

Pregnant girls and women should refrain from using it, as the risks of developing pathologies increase. Allergy sufferers should also be wary. The harm lies in the ability to cause severe allergic reactions.

The presence of oxalic acid in soy products can cause the development of urolithiasis. The harm of soy for kidney function has been proven for a long time, so this fact should not be ignored.

If we are talking about a genetically modified product, then even a small amount of it can cause harm. Such products have a negative impact on the reproductive system of women and have a negative impact on the development of children.

Choosing and Cooking Legumes Properly

Soybeans are usually packaged in plastic bags, which allows you to carefully consider the quality of the product and choose the best from what is offered by the seller. High-quality soybeans have a light yellow tint, soybeans have a perfect round shape, do not crumble or break in the hands.

Soybean has no smell and pronounced taste, therefore, when it is added to cooked dishes, it almost completely merges with them. Before preparing any dish based on soybeans, you need to take care of pre-soak them for the night. If we are talking about hard varieties, soak should be at least a day. Beans should be cooked for 2-3 hours.

The most popular and delicious soy dishes are all kinds of pâtés, sauces, soy meat, and soy-based stews. As a separate dish, beans are practically not used, which is due to the above-mentioned lack of taste and smell in soybeans. Soybeans can be roasted and eaten instead of seeds, it is not only tasty, but also brings great benefits.

Storage features

The benefits of soy products depend not only on the way they are prepared, but also on where and how long the soy was stored. Beans have an amazing ability to absorb moisture even from the air, so the main thing in storing soybeans is keeping the temperature regime.

Before sending to the pantry, the beans must be inspected for the presence of damaged and split seeds, removing them from the total mass. You should also deal with debris and seeds with a damaged top layer. Beans should be protected from mold and mildew. Keeping wet beans is not recommended.

To increase the shelf life, it is necessary to pour the seeds into paper bags or cloth bags. It is better to store beans in a dry, dark place, trying not to mix freshly bought with existing ones.

Unfortunately, no precautions can prevent soybeans from spoiling, so they can be stored for no more than 1 year. Otherwise, the benefits of dishes prepared from such soy may be questioned.

Secrets of the soy diet for weight loss

Most useful product for everyone who dreams of losing weight. Losing weight with a soy diet is based on the low calorie content of the plant, elevated content proteins and the practical absence of contraindications. The essence of the process of losing weight is as follows:

the use of natural soy products as a substitute for dairy and meat dishes;
combining proper nutrition based on a soy diet and physical activity;
the rejection of all sweet and starchy foods;
fatty meat and fish, fast foods are excluded from the diet.

When deciding to start losing weight with soy, you should consult your doctor, and also keep in mind that 100 grams of soy contains 381 calories. The benefit for the body is not in the maximum use of soy, but just in an attempt to limit it to 100 grams and 381 calories.