The soybean is a member of the legume family and has remained a popular food in Asian communities known for a vegetarian lifestyle. Soy products have gained popularity over the years, with many consumers going for tofu and soy milk.
Yet, many people struggle with a love-hate relationship regarding soy milk and other soy products. With nutritionists advising people to consume more whole foods in their diet, soy products are excellent substitutes for dairy products and meat.
The Nutritional Value of Soybeans
Soybeans are a superfood containing essential nutrients like proteins, zinc, fatty acids, and Vitamin K1 that promote healthy body function. Other soybean nutrients include:
For every 100 grams of boiled soybeans, this is the nutritional value:
Health Benefits of Soy Products
Soybeans pack a ton of awesome goodness for anyone wishing to reclaim their health safely and naturally. Here are some of the health benefits every family can gain from introducing soy products in their diet:
Lowers the risk of heart disease
Soybeans provide unsaturated fats that are essential in lowering body cholesterol. Bad cholesterol is associated with coronary heart disease, which increases the risk of stroke.
Lowers the risk of some cancers
Soybeans contain high levels of antioxidants needed to fight some types of cancer. According to a past study, researchers concluded that soy isoflavones play a role in reducing prostate and breast cancers.
Reduces menopausal symptoms
Once women reach menopause, they experience low oestrogen levels that lead to unpleasant side effects like hot flushes. Isoflavones in soybeans manage post-menopausal symptoms and bring relief.
Beneficial for pregnancy
Pregnant women need adequate folic acid and thiamine levels to promote healthy fetal development and lower the risk of neural tube defects in the unborn child.
A diet rich in soy products like tofu or soy milk is rich in soluble and non-soluble fiber. This promotes digestion and ensures healthy bowel movement, preventing constipation and other digestive disorders.
Promotes weight loss
A diet rich in soy can promote safe weight management as high protein levels are essential for developing lean muscle. Also, a soybean diet keeps hunger at bay, lowering the urge to consume unhealthy snacks.
Aid diabetes management
Some studies have shown that soybeans can increase the body’s insulin receptors. The low carb content of soybean also makes the food excellent for diabetics and helps healthy individuals maintain adequate insulin levels to prevent diabetes.
Soybeans contain selenium, magnesium, and copper, which are essential for stronger, healthy bones. Daily soy intake is helpful in the management of bone conditions like osteoporosis.
Ways to Incorporate Soy into the Diet
There are many ways to consume soybeans, and your family is sure to enjoy the soy variations in their meals.
Homemade soy milk
While many people shy away from making their own soy milk at home, homemade soy milk remains my all-time favorite. Apart from saving me a couple of dollars, my family and I enjoy fresh and tastier soymilk. The milk is also free from commercial additives found in store-bought milk.
If you would like to make your milk at home, find all the information you need on our DIY soy milk recipe. Soymilk is excellent for smoothies and taking with breakfast cereals. It is an ideal substitute for lactose intolerance and is free from gluten.
Baking makes it possible to incorporate soy in a wide selection of meals while enhancing its flavor. Whether you are making bread, pies, cupcakes, or other baked products, there are multiple ways to include soy in your recipe.
Soy milk or soymilk powder can replace regular milk, while recipes that require vegetable oil can be prepared using soybean oil. Baked edamame beans(green soybeans) are packed with soya goodness and are a fast and simple way to add soybeans to your diet
Tofu is a soy product made after curdling soy milk. After the milk curdles, it is pressed to produce solid blocks that may vary in softness. It is one of the most versatile soybean products and is available in most local stores. While it is a great addition to a vegan diet, even meat lovers enjoy taking tofu in their meals.
One good thing about tofu is that you can buy it in bulk and store it in your refrigerator. Grilling tofu produces a flavor packed outcome. You can marinate tofu the same way meat is marinade before grilling. Soft tofu is excellent for use in salad dressing. However, it is worth noting that kidney stone patients should avoid tofu and soy products as they contain oxalates.
Roasted soybean flour
Roasted soybean flour is made from ground roasted soybeans. You can use this flour as a substitute for recipes that require flour use. Soybean flour contains low calories and is a healthier alternative to processed flours used in meal preparation.
Apart from baking cookies, cakes, and bread, roasted soybean flour makes excellent flatbread. It is also perfect for making pasta and a great thickener for soups and gravy. Due to the high protein value, soybean flour is ideal for fortification of less nutritious food.
Soya chunks are easily one of the most popular soybean products around. Their appearance and versatility make incorporation into the diet easy. Soya chunks can be used to make piping hot curries, stir-fries, and soya Manchurian.
They look and taste just like meat and are ideal if you are making a switch to a vegan lifestyle. With good soya chunk preparation, you can forget about meat and enjoy your equally flavorful meals.
Sourcing the Best Soybeans
While many people would like to eat healthier food, it is always challenging to find safe products. It can be difficult to tell where you soybeans come from and whether your soybeans are NON-GMO . Some companies provide very little information on their packaging.
Laura®Soybeans are NON GMO and widely known for their outstanding quality, cultivated and packaged safely in their Iowa family farm. Try our soybeans today and kickstart your journey to healthier meals.
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