- Health Benefits
- 1. Reduce the risk of cardiovascular disease
- 2. Relieve symptoms of menopause and PMS
- 3. Prevent certain types of cancer
- 4. Taking care of bone and skin health
- 5. Regulate blood sugar and help with weight loss
- Nutritional information
- How to use soy and recipes
- 1. Soy stroganoff recipe
- 2. Soy burger
Soy, also known as soybean, is an oil seed, rich in vegetable protein, which belongs to the legume family, being widely consumed in vegetarian diets and to lose weight, as it is ideal to replace meat.
This seed is rich in phenolic compounds such as isoflavones, which can protect the body from some chronic diseases and can help relieve symptoms of menopause. In addition, soy is also rich in fiber, unsaturated fatty acids, especially omega-3, proteins of low biological value and some B, C, A and E vitamins and minerals such as magnesium and potassium.
Health Benefits
Due to its various properties, soy has several health benefits such as:
1. Reduce the risk of cardiovascular disease
Soy is rich in antioxidants such as omega-3 and isoflavones, in addition to being rich in fiber, which together help to lower total cholesterol, LDL and triglycerides. This seed also prevents the appearance of thrombosis, prevents the formation of fatty plaques in the arteries and helps to regulate blood pressure. In this way, frequent consumption of soy can help to decrease the person's risk of having heart disease.
2. Relieve symptoms of menopause and PMS
Isoflavones have a structure and activity similar to estrogen normally found in the body, for this reason it can help regulate and balance the levels of this hormone, relieving common symptoms of menopause, such as excessive heat, night sweating and irritability, as well as how it can help decrease the symptoms of premenstrual tension, known as PMS. Discover other home remedies for PMS.
3. Prevent certain types of cancer
In addition, the isoflavones and omega-3 found in soy, also have compounds called lignins, in which they have antioxidant action, protecting the body's cells against the effects of free radicals. Because of this, the use of soy is associated with the prevention of breast, prostate and colon cancer.
4. Taking care of bone and skin health
The consumption of this legume can also help to strengthen the bones, as it reduces the elimination of calcium in the urine and, in this way, prevents diseases such as osteoporosis and osteopenia. And yet, the consumption of soy also helps to maintain the firmness and elasticity of the skin, as it stimulates the production of collagen and hyaluronic acid.
5. Regulate blood sugar and help with weight loss
Because it contains fibers in its structure, soy can help regulate blood glucose levels, because it slows the absorption of blood sugar, helping to control diabetes. In addition, the fiber and proteins present in soy help to increase the feeling of satiety, decreasing appetite, favoring weight loss.
Nutritional information
The following table shows the nutritional composition in 100 g of soy products.
| Cooked Soy |
Soy flour (low in fat) |
Soy milk | |
| Energy | 151 kcal | 314 kcal | 61 kcal |
| Carbohydrates | 12.8 g | 36.6 g | 6.4 g |
| Proteins | 12.5 g | 43.4 g | 6.2 g |
| Fats | 7.1 g | 2.6 g | 2.2 g |
| Calcium | 90 mg | 263 mg | 40 mg |
| Potassium | 510 mg | 1910 mg | 130 mg |
| Phosphor | 240 mg | 634 mg | 48 mg |
| Iron | 3.4 mg | 6 mg | 1.2 mg |
| Magnesium | 84 mg | 270 mg | 18 mg |
| Zinc | 1.4 mg | 3 mg | 0.3 mg |
| Selenium | 17.8 mcg | 58.9 mcg | 2.3 mcg |
| Folic acid | 64 mcg | 410 mcg | 17 mcg |
| Vitamin B1 |
0.3 mg |
1.2 mg | 0.08 mg |
| Vitamin B2 | 0.14 mg |
0.28 mg |
0.04 mg |
| Vitamin B3 | 0.5 mg | 2.3 mg | 0.1 mg |
| Vitamin B6 | 0.16 mg | 0.49 mg | 0.04 mg |
| Vitamin A | 7 mcg | 6 mcg | 0 mg |
| Vitamin E | 1 mg | 0.12 mg | 0.2 mg |
| Phytosterols | 161 mg | 0 mg | 11.5 mg |
| Hill | 116 mg | 11.3 mg | 8.3 mg |
How to use soy and recipes
Soy can be consumed in the form of cooked grains, flour or through textured protein, which is used to replace meat. In addition to the grain, other ways to consume soy are soy milk and tofu, which also bring the benefits of this legume.
To obtain other benefits mentioned above, you should consume about 85 g of kitchen soy, 30 g of tofu or 1 glass of soy milk daily. However, it is important to give preference to organic soy and avoid transgenic, as it can increase the risk of developing changes in the DNA of cells, causing fetal malformations and even cancer.
1. Soy stroganoff recipe
Ingredients
- 1 1/2 cup of fine soy protein; 1 chopped medium onion; 3 tablespoons of oil; 2 cloves of garlic; 6 tablespoons of mushrooms; 2 tomatoes; 5 tablespoons of soy sauce; 1 tablespoon of mustard, 1 small box of light sour cream ; Salt and parsley to taste.
Method of preparation
Hydrate soy protein with hot water and soy sauce. Remove excess water and chop the soy cubes. Sauté the onion and garlic in the oil, and add the soy. Add mustard, tomatoes and mushrooms, and cook for 10 minutes. Mix the cream and parsley and serve.
2. Soy burger
Ingredients
- 1 kg of soy beans; 6 carrots; 4 medium onions; 3 cloves of garlic; 4 eggs; 400 g of breadcrumbs; 1 teaspoon of olive oil1 chopped oregano; grated Parmesan to taste; salt and pepper to taste.
Method of preparation
Soak the soy beans in the water for one night so that they are soft after cooking for 3 hours. Then, you must cut and fry the onion, garlic and carrots. Then, put the soy beans together and add the salt and pepper to taste, being able to mix in parts.
Once everything is processed, add the eggs and half of the breadcrumbs, mix and finally pass again in the breadcrumbs. This soy meat can be frozen in the form of a hamburger or can be grilled.
