Caloric content and chemical composition of soybeans. Useful properties, harm and contraindications to the use of beans. How plant seeds are eaten. Recipes and interesting facts. The content of the article:
- Composition and calorie content
- Beneficial features
- Contraindications and harm
- How is it cooked
- How they eat
- Dish recipes
- Interesting Facts
Soy (lat. Glycine max) is a legume cultivated in the countries of North and South America, in Central Africa, on the islands of the Indian Ocean. There are also small plantations in Eastern Europe - Ukraine and Belarus. The plant looks like peas or beans, has fruits of beige, brown or pale orange color of a round shape with a diameter of about 2 cm. They are edible, being slightly bitter in taste and slightly harsh, although after soaking they become softer. One pod can contain from 3 to 5 seeds, and even more. Collect them after the shell changes its color from green to yellow and opens up on its own. Soy is used in cooking as an inexpensive analogue of meat; it is fried, boiled, stewed, baked.
The composition and calorie content of soy
This legume contains more than 10 types of vitamins, 21 micro- and macronutrients, as well as easily digestible carbohydrates, fatty acids and amino acids.
The calorie content of soy per 100 g is 364 kcal, of which:
- Proteins - 36.7 g;
- Fat - 17.8 g;
- Carbohydrates - 17.3 g;
- Dietary fiber - 13.5 g;
- Water - 12 g;
- Ash - 5 g.
Vitamins per 100 g:
- A, RE - 12 μg;
- Beta-carotene - 0.07 mg;
- B1, thiamine - 0.94 mg;
- B2, riboflavin - 0.22 mg;
- B4, choline - 270 mg;
- B5, pantothenic acid - 1.75 mg;
- B6, pyridoxine - 0.85 mg;
- B9, folate - 200 mcg;
- E, alpha-tocopherol, TE - 1.9 mg;
- H, biotin - 60 μg;
- PP, NE - 9.7 mg;
- Niacin - 2.2 mg
Macronutrients per 100 g:
- Potassium, K - 1607 mg;
- Calcium, Ca - 348 mg;
- Silicon, Si - 177 mg;
- Magnesium, Mg - 226 mg;
- Sodium, Na - 6 mg;
- Sulfur, S - 244 mg;
- Phosphorus, P - 603 mg;
- Chlorine, Cl - 64 mg.
Microelements per 100 g:
- Aluminum, Al - 700 μg;
- Boron, B - 750 mcg;
- Iron, Fe - 9.7 mg;
- Iodine, I - 8.2 μg;
- Cobalt, Co - 31.2 μg;
- Manganese, Mn - 2.8 mg;
- Copper, Cu - 500 μg;
- Molybdenum, Mo - 99 μg;
- Nickel, Ni - 304 mcg;
- Strontium, Sr - 67 μg;
- Fluorine, F - 120 μg;
- Chromium, Cr - 16 μg;
- Zinc, Zn - 2.01 mg.
Digestible carbohydrates per 100 g:
- Starch and dextrins - 11.6 g;
- Mono- and disaccharides (sugars) - 5.7 g;
- Glucose (dextrose) - 0.01 g;
- Sucrose - 5.1 g;
- Fructose - 0.55 g.
Essential amino acids per 100 g:
- Arginine - 2.611 g;
- Valine -1.737 g;
- Histidine - 1.02 g;
- Isoleucine - 1.643 g;
- Leucine - 2.75 g;
- Lysine - 2.183 g;
- Methionine - 0.679 g;
- Methionine + Cysteine - 1.07 g;
- Threonine - 1.506 g;
- Tryptophan - 0.654 g;
- Phenylalanine - 1.696 g;
- Phenylalanine + Tyrosine - 2.67 g.
Replaceable amino acids per 100 g:
- Alanine - 1.826 g;
- Aspartic - 3.853 g;
- Glycine - 1.574 g;
- Glutamic - 6.318 g;
- Proline - 1.754 g;
- Serine - 1.848 g;
- Tyrosine - 1.017 g;
- Cysteine - 0.434 g;
- Beta Sitosterol 50 mg
Fatty acids per 100 g:
- Omega-3 - 1.56 g;
- Omega-6 - 8.77 g;
- Palmitic - 1.8 g;
- Stearic - 0.6 g;
- Oleic (omega-9) - 3.5 g;
- Linoleic acid - 8.8 g;
- Linolenic - 1.8 g.
Note! In its composition, soybeans resemble the meat of warm-blooded animals and cold-blooded fish, oil based on it is especially useful.
Useful properties of soy
In fact, it is a vegetable analogue of meat due to its high protein content. Therefore, the beneficial properties of soy are primarily in the fact that it is an ideal product for vegetarians and those who consume insufficient amounts of meat. According to this indicator, plant grains are the leader among other legumes. This also determines their importance for children and pregnant women. Such a product can easily be limited to diets or fasting days.
Soy is useful in that it acts as follows:
- Reduces the likelihood of cancer growth … Isoflavones, known for their strong anticarcinogenic and metabolic properties, allow it to interfere with this process. With their help, harmful substances are removed from the body, under the influence of which the risk of tumors in the mammary glands, ovaries, liver and other organs increases.
- Normalizes intestinal microflora … Due to the variety of the composition of the product, the number of beneficial bacteria increases here, which prevents the appearance of dysbiosis and, as a result, constipation, colitis, polyps, and ulcers.
- Restores metabolism … As a result, food is digested faster and nutrients are absorbed in full. Due to this, the load on the pancreas, liver, stomach, intestines decreases. Thus, the prevention of pancreatitis, cholecystitis, gastritis and other diseases of the gastrointestinal tract is ensured.
- Reduces blood sugar … To do this, it is enough to consume 50-100 g of vegetable "meat" per day. This slows down the absorption of simple carbohydrates and prevents a sudden increase in glucose. As a result, it is possible to avoid the consequences of diabetes - detachment of the retina, visual impairment, disorders in the functioning of the kidneys and heart.
- Ensures normal heart function … Thus, the product works due to its high fatty acid content. They interfere with the absorption of bad cholesterol from food, reduce the amount of plaque on the walls of blood vessels, and make the blood less viscous. All this helps to protect oneself from heart rhythm disturbances, thrombosis, aortic aneurysm. Such benefits of soybeans are explained by the high concentration of potassium, magnesium and phosphorus in the composition.
- Improves the condition of anemia … The product contains folic acid and a lot of iron, with a lack of which the blood counts deteriorate and the number of erythrocytes produced decreases. As a result, it cannot carry oxygen to the internal organs in full, which entails hypoxia and disturbances in their work.
- Prevents joint diseases … People who regularly consume soy are less susceptible to arthrosis and age-related degenerative-dystrophic changes in cartilage. This can be explained by the fact that it contains a lot of calcium, which is necessary for strengthening bones. It is for this reason that it is recommended for use by absolutely everyone, but especially to people over 60 years old.
- Promotes Normal Brain Function … This is due to the restoration of its cells and nervous tissue, as a result of which short and long-term memory improves, analytical thinking is developed and mental abilities increase. Choline and lecithin, contained in the grains of the plant, are responsible for this.
- Has a positive effect on weight … Losing weight occurs due to cleansing the body of toxins, normalizing metabolism and fast saturation. Soy is very satisfying and nutritious, you fill it up quickly and at the same time you get the necessary energy. Lecithin, which is part of the grains, contributes to a decrease in the volume of subcutaneous fat.
Important! Soy is easily absorbed by the body, leaving no heaviness in the stomach.
Contraindications and harm to soy
Consuming it in large quantities can lead to an acceleration of the aging process of the body, disruption of the endocrine system and an increased risk of developing Alzheimer's disease. Also, hobby for it can provoke attacks of colitis, asthma, rhinitis, eczema and urticaria.
Among the contraindications for the use of plant grains, the following should be highlighted:
- Urolithiasis disease … The oxalates in the product pose a threat to the formation of the very stones in the bladder that can cause severe bouts of pain in the lower abdomen.
- Pregnancy … The danger here arises because isoflavones, which are in grains, can provoke a miscarriage and lead to abnormalities in the development of the child's brain.
- Childhood … You should not introduce this product into the diet of a child under 10-12 years old, it can cause allergies and become a culprit in the thyroid gland.
Note! Soy can also be harmful if you use not organic grains, but grown with the use of pesticides and processed in the production process with various additives.
How is soy prepared?
This product can be used in cooking both in its original form, in grains, and as a “meat” semi-finished product, which is most often sold in stores. Soy flour is very common, for which the beans are first washed well, dried at temperatures up to 50 ° C for 4 hours and ground in a mill or at home using a coffee grinder or a food processor to a powder state. In this case, all hulls and embryos are usually removed, since they quickly oxidize the flour.
It is often suggested to make "meat" from cooked flour. Also, the initial product for it can be waste left over from the production of oil. This texturate is the result of extrusion cooking of the dough with the addition of the above ingredients and water. After receiving such a mass, it is combined into a single piece and takes on a solid appearance. Then it is dried for 3 hours in an oven at a temperature of up to 40 ° C and then crushed. The result is "meat" meatballs, minced meat, goulash, chops.
Another way to cook soy is to sprout it. To do this, the grains should be well washed and filled with water so that they are completely covered with it. You need to add a few pinches of soda to it, which softens the grains. After this, the grains must be left for one day and then drained, repeating the previous steps 2 more times. Then all that remains is to dry the beans and cook sprouted soy according to the selected recipes, adding it to the soup, making mashed potatoes, etc.
Soy is used to make butter, milk, sauces, isolate, lecithin and protein, which are used not only in cooking, but also in sports nutrition, and in medicine and in the food industry. It is also an excellent ingredient for the production of plant milk, yoghurt, sour cream. But the most popular is the production of Tofu cheese.
How is soy eaten?
It is not consumed raw, but pre-fried, boiled, baked, stewed. The beans of this plant are substituted for meat and fish. They are added to soups, used for making cutlets and roasts.
In the form of proteins, soy is eaten by athletes and those who want to build muscle mass by drinking it with plenty of water or dissolving it in liquid.
Mashed potatoes are prepared from raw grains, which can serve for filling pies, fried pies. On their basis, various casseroles are made, and lecithin obtained from seeds is actively added to cookie dough, as well as to mayonnaise, bread, scrambled eggs.
But the greatest interest is still how they eat sprouted soybeans. Its sprouts are widely used for juicing, adding to vegetable and fruit salads.
Soy Recipes
This is such a versatile product that you can cook absolutely any dish with it - first, second, side dishes, snacks, sandwiches and even desserts. The secret of successful chefs is based on soaking beans or minced meat. This makes them softer and eliminates the bitter aftertaste unpleasant for many.
The following soybean recipes will be appropriate both on holidays and on weekdays:
- Tofu … For 4 servings, pour cold water over 1 kg of dried beans and leave overnight. During this time, they will have to swell and double in size, after which they must be passed through a meat grinder. Then add water (3 l) to the resulting mass and let it stand for 4 hours. Then strain it and put the remaining milk in the bowl on low heat until boiling, about 5 minutes. Then add 0.5 tsp to it. soda per 1 liter of liquid and when the cottage cheese curdles, strain the milk through cheesecloth, and squeeze the mass itself well in cheesecloth and put under a press for 1 hour.
- Pate … Rinse and boil in salted water until cooked 300 g of raw soybeans. Then twist it in a meat grinder, salt and pepper, add chopped dill and a little garlic. To give the snack an even more delicate taste, pour 1-2 tbsp into it. l. soy milk. Next, stir this mass well and spread it on thin slices of the loaf.
- Mayonnaise … Grind soy (150 g) soaked for one hour in a coffee grinder and mix it with sugar (1 tablespoon), lemon juice (10 ml), apple cider vinegar (5 ml), mustard (0.5 tablespoons), salt and pepper to taste. Then add 1 tablespoon refined corn oil and whisk the mixture with a blender.
- Sausages … Boil soybeans (500 g), grind it into minced meat and soak for an hour in water (1 L) with baking soda (1 tsp). Peel the onion (half of 1 pc.) And garlic (3 wedges), together with the pulp of a white loaf (2 slices) and beans, mince it all. Next, stir the mass, salt and pepper to taste, beat 1-2 eggs into it, twist small sausages from it, roll them in flour and fry on both sides in vegetable oil. If you want them to be softer, you can put them out under a lid in water.
- Soup … Soak sprouted beans (1 cup) for one hour and cook in 2 liters of chicken stock. While it is boiling, peel, chop and fry one onion and one carrot in oil. Then pour the frying into a saucepan with the grains and after 5 minutes add 2 diced potatoes here. Season the broth with spices - turmeric, oregano, black pepper, cinnamon (1 pinch each). After turning off the stove, garnish the soup with a slice of butter, dill and white loaf croutons.
- Casserole … Grind soybeans (500 g) in a meat grinder, salt and pepper to taste. Then put this mixture in a plastic bag and cook for 15 minutes in boiling water. Next, carefully remove it, put it in a baking dish, greased with vegetable oil, put pickled cucumbers cut into circles (2 pcs.) And cubes of boiled potatoes (2 pcs.) On top. Then fill it all with two eggs, sprinkle with hard cheese (100 g) and put in the oven for 30 minutes until a dense golden crust forms.
Interesting facts about soy
This is one of the most popular crops due to its undemanding growing conditions, transportation and storage. It is older than the same beans and peas, and much more valuable in composition. The cultivation of this representative of legumes in Europe began only in the 19th century, and the United States and Brazil are considered its main producers and exporters.
Every year around 300 million tons of soybeans are grown in the world, and most of it is consumed in China. By the way, in the Celestial Empire it is called "Shu", which translated into Russian sounds like "big bob." Its popularity is associated not only with its rich composition, but also with the fact that as a result of the processing of this product, practically no waste remains. In cooking, medicine and veterinary medicine, meal, and flour, and oil, and cake are used.
Soy is cultivated not only for human consumption, but also for the production of balanced animal feed. Pigs, horses, sheep are very often fed with flour made from it, since such beans are very nutritious.
Soy is considered incredibly healthy, but the constant attempts of geneticists to improve its properties spoil the product's reputation. In recent years, more and more information has appeared in the media about the high risk of developing cancer as a result of the regular consumption of foods based on legumes grown in this way. It is also worth noting that soy meatballs, cutlets and other semi-finished products are really more harmful than useful, since various auxiliary ingredients are used in their production. Sprouted beans, which are often seen in Korean salads, contain large amounts of oligosaccharides that are poorly absorbed by the human body. Because of this, after their use, the risk of flatulence and abdominal pain increases.
Watch a video about soybeans:
For some reason, clearly undeservedly, soy is simply ignored by many under the pretext of a high risk of its gene mutation and harm to health. This belief has a certain meaning, but if you buy raw, organic beans, as they say, straight from the garden, then it will only bring benefits, and a huge one.
