Evidence of soybeans have been discovered in China dating back to before the invention of written records. According to Ancient Chinese legend. the great Emperor Shennong declared soybeans as one of the five sacred plants. Soybean has been one of the main plant sources of food in China, ever since the 11th century. During the war between China and Japan, the Japanese imported soybean oil cakes for use as fertiliser. Thus the production of soybean became localised to China. Henry Ford of the Ford motor industry promoted the soybean in the mid 1900s for its many uses in the manufacturing of food and industrial products. He even used soybean oil to paint automobiles! Today, Brazil is the world’s top soybean producer, meeting high demands for this popular bean.
Varieties
Over 200 soybean varieties exist, including GMO varieties however it’s best to choose organic soybeans for their superior flavour. Soybean colours include green, white and black.
Nutritional Profile: Protein, vitamins and minerals
Soybeans are rich in protein, with 36g in a 100g serving! They are also a good source of vitamin A, C, E, K, B1, B2, B3, B5, B6 and folate. Moreover the minerals calcium, iron, magnesium, manganese, phosphorous, potassium and zinc are also found in soybeans.
Health Benefits
Source of protein
Often called ‘meat of the field’, soybeans are an excellent source of protein, one cup of soybeans gives 57% of your daily protein intake! Vegetarians, who often struggle to find reliable sources of protein, will be pleased to know that soybeans contain all of the essential amino acids necessary for the body. Interestingly researchers have also found that the protein from soy tends to lower cholesterol, in comparison to animal proteins that may raise cholesterol levels.
Prevent osteoporosis
Soyfood intake is associated to a lower risk of bone fracture and osteoporosis, particularly in post-menopausal women. This is because soybeans are naturally high in calcium, a mineral vital to proper bone mineralisation. One study showed that soy protein is more effective in bone formation and retention of calcium inside the body than milk protein. Moreover, soybeans are also rich in compounds called isoflavones. These not only help to inhibit bone breakdown but may also increase bone density.
Help fight cancer
Foods containing soy contain bioactive compounds called phytoestrogens. These resemble the hormone oestrogen and can bind to receptors in the body in place of oestrogen. Some of the receptors that oestrogen binds to may be cancer promoting; phytoestrogens prevent cancer by binding to these receptors. In prostrate cancer cells, soybean extract has been shown to inhibit cancer cell proliferation and prevent the cancer from spreading.
Here are some simple ways to include soy in your diet:
- Spicy lentil soup- Saute onions in some oil. Add soybeans, red lentils and stock. Simmer till tender, season with curry powder, salt and pepper. Enjoy this hearty meal!
- Marinated soybeans- Marinate boiled soybeans with a mixture of mustard, chilli powder, brown sugar, garlic powder and molasses. Bake covered for 2-3 hours.
- Tofu- Tofu is highly versatile that can be added to desserts, smoothies and curries. You can even make a simple sandwich as a quick meal by combining sliced tofu, tomatoes, mustard with some wholemeal bread.
References:
1. http://www.ncbi.nlm.nih.gov/pubmed/21958941
2.http://www.researchgate.net/profile/Bahram_Arjmandi/publication/14642823_Dietary_soybean_protein_prevents_bone_loss_in_an_ovariectomized_rat_model_of_osteoporosis/links/09e4150e4a7c1e60dd000000.pdf
3. http://www.nejm.org/doi/full/10.1056/nejm199508033330502
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