Soy is the most complete source of vegetable protein, being much consumed in vegetarian diets and slimming, as it is ideal to replace meats. Soy and its derivatives bring health benefits such as:
- Reduce the risk of cardiovascular disease as it is rich in isoflavones;
- Reduce bad cholesterol due to the presence of fiber and and isoflavones;
- Prevent thrombosis and atheroma plaques by having omega-3s and isoflavones;
- Strengthen the bones by reducing the elimination of calcium in the urine;
- Relieve the symptoms of menopause;
- Prevent breast, prostate and colon cancer due to isoflavones;
- Maintain firmness and elasticity of the skin, by stimulating the production of collagen and hyaluronic acid.
To get these benefits, you should consume about 85 g of cooked soy, 30 g of tofu or 1 cup of soy milk daily. However, one should prefer to use organic soy, since most soy sold in Brazil is transgenic, which may increase the risk of changes in the DNA of the cells, causing fetal malformations and cancer.
Nutrition information and how to use it
The following table shows the nutritional composition in 100 g of soy products.
| Cooked soy | Soy flour | Soy milk | |
| Energy | 160 kcal | 356 kcal | 114 kcal |
| Carbohydrate | 12.8 g | 36.6 g | 14.4 g |
| Protein | 14g | 43.4 g | 6.2 g |
| Fat | 7.1 g | 6.7 g | 4.1 g |
| Calcium | 90 mg | 263 mg | 40 mg |
| Phosphor | 218 mg | 634 mg | 105 mg |
| Iron | 3.4 mg | 9.1 mg | 1.2 mg |
Soybeans can be consumed in the form of cooked grains, flour or through the textured protein, which is used to replace meats. In addition to the grain, other ways to consume soybeans are soy milk and tofu, which also bring the benefits of this legume.
How Soy Helps You Lose Weight
Soy, especially black soybean powder or flour, also helps you lose weight because it is rich in fiber and protein, which gives you a feeling of satiety and decreases your appetite.
In addition, black soybeans are rich in anthocyanins, anti-inflammatory substances that increase the burning of fat in the body, favoring weight loss. Here's how to use soy flour to lose weight.
Benefits of green soybeans
Green soybeans serve to help prevent cancer, protect the heart, and help regulate the female hormone cycle by preventing menopausal symptoms, as it has antioxidant substances, such as the isoflavones or phytoestrogens, that play a role in these processes. In addition, soy is also rich in fiber that will help lower bad cholesterol.
Green soybeans are easily found in the free markets of large cities and markets and guarantee good health for their consumers and can be marketed in packs of pods and without leaves, pods only or in grains
Soy Strogenofe Recipe
Ingredients
- 1 1/2 cups of fine soy protein
- 1 medium onion, chopped
- 3 tablespoons oil
- 2 garlic cloves
- 6 tablespoons of mushrooms
- 2 tomatoes
- 5 tablespoons soy sauce
- 1 tablespoon mustard
- 1 small box of light cream
- Salt and parsley to taste
Method of preparation
Moisturize soy protein with hot water and soy sauce. Remove excess water and chop the soy cubes. Sauté the onion and the garlic in the oil, and add the soy. Add the mustard, the tomatoes and the mushrooms, and let cook for 10 minutes. Mix the cream and parsley and serve.
Green soybean recipe in the pod (Edamame)
Simply cook them with a little water and seasoning to taste for 5 to 10 minutes, strain and serve with salads, rice or soups
See all the benefits of tofu, a low-calorie cheese made from soy milk.
