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Soybean – A Good Source Of Many Nutrients

High in protein, soybean is one of the most commonly used foods in the world. For vegetarians, soybean is called “plant-based meat”. Soybean is rich in nutrition and is good for health.

1 cup of soybeans (155 grams) can provide  important nutrients for the body as follows

+ Calories: 189

+ Carbs: 11.5 grams

+ Protein: 16.9 grams

+ Fat: 8.1 grams

+ Rich in vitamin C, vitamin K, Thiamine, Folate, Magnesium, Zinc, Manganese, Copper, etc.

Soy Food – Delicious and Healthy

From soybeans, we can make many delicious and nutritious dishes (Photo: Internet)

 Soybean foods are divided into two groups including unfermented and fermented foods.

Fermented Foods From Soybean

Miso

Miso is a traditional Japanese seasoning produced by fermenting soybeans with salt, kōji, rice, barley, seaweed, or other ingredients. It usually has a salty taste or sweet.

Miso is high in protein and rich in vitamins and minerals. The Japanese use miso to make sauces and spreads, pickled vegetables, fish or meat, and mixed with dashi broth to use as miso soup.

Natto

Natto is made from soybeans and naturally fermented with Bacillus. After that, it will be incubated at 40 degrees Celsius for 24 hours. Natto is rich in nutrients, protein, calcium, magnesium, vitamins, folate, choline, omega, etc. Many scientific studies show that natto can help improve digestion, strengthen immunity, supplement protein, and be good for bones.

Natto is one of the traditional Japanese dishes (Photo: Internet)

Soy Sauce

Soy sauce is a dark brown liquid that has salt, sweet, and a little bitter flavor. It is made from fermented soybeans and used especially in Asian cooking. You can use soy sauce for cooking or offering as a condiment at the table.

Stinky tofu

Because of the strong smell, a lot of people cannot eat the stinky tofu (Photo: Internet)

Stinky tofu is a fermented bean curd with a rather strange smell. It is a famous snack in Hong Kong, Taiwan, Indonesia, and China. You can find this unique dish at the night market at a moderate price. Normally, people make stinky tofu from soybeans, then incubate with milk, vegetables, and meat. After 6 months or more,  the tofu will ferment and give off a great flavor and strong flavor. You can eat deep-fried stinky tofu with chili sauce or soy sauce. It also can be eaten cold, steamed, stewed, etc.

Unfermented Foods From Soybean

Tofu

Tofu is made from soybeans, water,​ coagulant and pressed into solid white blocks. It is used a lot in Asian cuisine, especially vegetarian food. This type of food is creamy, high-protein, calcium and iron.

For vegetarians and vegans, tofu is a good source of protein. From tofu, you can make delicious dishes such as fried, stir-fried, steamed, braised, soup, grilled, etc.

Soy milk

Soy milk is made from two simple ingredients, soybeans and water (Photo: Internet)

If you are allergic to cow's milk, soy milk is a delicious and healthy alternative to cow's milk. In many Asian countries, soy milk is often enjoyed with breakfast. However, you can drink them at any time of the day because they are very good for your health

You can cook soymilk at home with this simple recipe here

Edamame

Edamame bean is whole, immature soybeans. Not like soybeans which typically light brown, tan or beige, edamame has a green color.

Traditionally, you can cook edamame with a pinch of salt and add to soups, stews, salads and noodle dishes.  You can also enjoy it as a simple appetizer snack.. This is a popular dish sold at many restaurants in Japan and China,

Sprouts

Soybean sprout is extensively cultivated and consumed in Asian countries (Photo: Internet)

It is a culinary vegetable grown by sprouting soybeans. Soybean sprouts can be eaten raw or cooked. It is a nutty, sweet flavor, and crispy texture. Soybean sprout is also famous for the good source of fiber, vitamin C, protein, and folic acid.

Health Benefits Of Soybean

Soybean is a familiar food that often appears in Asian family meals. However, not all of us know all the health benefits of soy. Here are the benefits of soybean that you need to know.

Top 8 Health Benefits of Soybean (Photo: Internet)

1. Lower cholesterol

Soybean is an excellent source of fiber which can help to reduce the bad cholesterol in your body. In addition, the presence of a variety of vitamins and minerals such as B vitamins, potassium and magnesium in soybeans can help to increase good cholesterol.

2. Helps to lose weight

Soybean is a low-fat food that has the benefits in losing weight. Due to the high fiber content, foods made from soybeans help you reduce cravings, stay full longer and improve the digestive system.

3. Prevents Constipation

High-fiber foods like soybean are good for intestinal motility and gut bacteria. Soybean is also rich in minerals, B vitamins and protein which may help to maintain digestive system health and prevent related problems like bloating and stomach problems.

4. Controls blood sugar level

Soybeans is rich in fiber, protein and phytochemicals such as flavonoids, phenols, tannins and alkaloids. Combined, these helpful minerals can help to manage blood sugar levels and keep the pancreas healthy from free radical damage. They also can help to control diabetes or prevent the risk of diabetes.

Controls blood sugar level is one of the health benefits of soybean (Photo: Internet)

5. Prevents Of Anemia

Soybean contains a lot of iron. It helps to increase hemoglobin and red blood cell levels in the body. It also help to prevent the risk of anemia, a disease caused by iron deficiency.

Another effect of soy is that it helps to fight symptoms of iron deficiency such as fatigue and weakness. Soybean can provide about 7.5% of the total iron needed in a day.

6. Good Source of vitamins B

Soybean is an excellent source of vitamin B1 and vitamin B3. B group vitamins are needed for energy production, maintaining muscle strength, improving vision and mood.

7. Has A cancer prevention effect

Soybean is rich in saponins, isoflavones and lectins that are known to suppress the growth of cancer cells. It can help to reduce the risk of various types of cancer such as prostate cancer, breast cancer, colon cancer.

8. Improves Your Mood

Soybean contains phenylalanine which improves mood by promoting the production of dopamine and norepinephrine. Both minerals act as neurotransmitters and help regulate mood, anxiety and attention thanks to their positive effects on blood vessels.

With the above 8 amazing health benefits of soybeans, remember to add soy to your diet and the whole family today.