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Soy, properties and contraindications. Particular attention to soy protein and the constituent amino acids.
Information on the plant and on the nutritional values of this food: can soy replace meat?
There soyis an annual plant of the legume family. Like peas or beans, the fruit is a pod with a length of 3 - 8 cm. Inside the pod we find seeds of 5 - 11 mm in diameter. Depending on the variety, soybeans can be of different colors, so we have black soy, yellow soy and green soy, not to be confused with mung bean.
Its cultivation is linked to a large number of purposes, food and otherwise. For all information: soy plant.
It is a food for which no details have been found contraindications, unless it is soy transgenic, genetically modified (GMO) soy.
In Italy, GMO products cannot be grown, however, the producers ofsoy derivativesthey can buy genetically modified soy from abroad to prepare soy burgers, tofu, soy milk ... Similarly, we can import food products from abroad containing GMOs. A real contradiction that makes it difficult for consumers who want to refrain from consuming GM soy. To protect yourself from the phenomenon of GMOs it is always advisable to choose organic food.
The cultivation of transgenic soy is nothing new. The first genetically modified soybean crops were introduced by Monsanto (which at the time was managed by Bayer) back in 1995.
In the absence of allergies or pathologies, in physiological conditions of good health, the only onescontraindicationslinked to the consumption of soy are linked to the carbohydrates contained in it. The oligosaccharides contained in soy are difficult for humans to digest and contribute to the phenomenon of flatulence and abdominal bloating.
Soyburger to replace meat
There soyrepresents one of the meat substitutes for those who follow a vegetarian or vegan diet. Don't get me wrong, even for carnivores, soy it can be considered an ideal ingredient to be included in a healthy diet.
Soy contains essential amino acids and provides important nutritional components such as lecithins and polyunsaturated acids, Omega 3 fatty acids, minerals such as iron and potassium and vitamins such as vitamins B, B9, C and E. In nutritionvegan, there are often deficiencies of vitamin B12 (also important) and long-chain fatty acids such as Omega-3s. Soy can naturally provide Omega 3 fatty acids and often the soy-based preparations that we find on the market have been enriched with vitamin B12.
Not everyone knows that soy protein, isolated for the first time in the late 1930s, was used in the paper industry. The soy protein, over time, they have been used in the textile sector (soy silk), to produce foams to extinguish fires (Aero-Foam used for the first time by the US Navy) and in many other purposes. All this, before 1960! Today the soy protein they are used for the preparation of asphalts, resins, cosmetics, inks, pesticides, plastics and adhesives.
In the food industry, the soy protein are used for the preparation ofvegetable meatto make baked goods, morning breakfast cereals, livestock food, beverages and baby mixes. It is also used to prepare vegetable cheeses to replace the more expensive casein.
The highest percentages of soy protein are found in the soy flour dried and ground. ThereKinakoit is a soy flour used in Japanese cuisine even before 1540 BC.
Thesoy proteinare considered"Complete"from a nutritional point of view because they provide all theessential amino acidsfor human nutrition.
If thesoy proteinwere enriched with an amino acid known as methionine (containing sulfur), the biological value of soy proteins would be comparable to the biological value of animal proteins.
A meta-analysis concluded that thesoy proteinthey are associated with a significant decrease in serum cholesterol and triglyceride concentration. Contrary to what we read on many blogs, soy does not lower bad cholesterol, in fact the values of high density cholesterol (HDL) do not change.
Soy, nutritional properties
Nutritional values reported per 100 g of product.
Energy / calories of soy: 446 kcal
- carbohydrates: 30.16 g
of which sugars 7.33 g and dietary fiber 9.3 g
- Fat: 19.94 g
of which saturated 2,884 g, monounsaturated 4,404 g and polyunsaturated 11,255 g.
- Omega 3 1,330 g
- Omega-6 9.925 g
- Soy protein 36.49 g
soy amino acids:
Tryptophan 0.591 g
threonine 1,766 g
Isoleucine 1.971 g
leucine 3,309 g
lysine 2,706 g
methionine 0.547 g
cystine 0.655 g
phenylalanine 2.122 g
tyrosine 1,539 g
valine 2.029 g
Arginine 3.153 g
histidine 1,097 g
alanine 1,915 g
Aspartic acid 5,112 g
Glutamic acid 7,874 g
Glycine 1,880 g
Proline 2.379 g
serine 2.357 g
- Vitamins from soy
Vitamin A equiv. 1 μg
Thiamine (Vitamin B1) 0,874 mg
Riboflavin (Vitamin B2) 0.87 mg
Niacin (Vitamin B3) 1,623 mg
Pantothenic acid (Vitamin B5) 0.793 mg
Vitamin B6 0.377 mg
Folic acid (Vitamin B9) 375 μg
Soy does not contain vitamin B12
Choline 115.9 mg
Vitamin C 6.0 mg
Vitamin E 0.85 mg
Vitamin K 47 μg
- soy minerals
Calcium 277 mg
Copper 1.658 mg
Iron 15.7 mg
Magnesium 280 mg
Manganese 2.517 mg
Phosphorus 704 mg
Potassium 1797 mg
Sodium 2 mg
Zinc 4.89 mg
- Water 8.54 g
Like other legumes, soy also does not provide cholesterol.
Soy, therapeutic properties
There soy like any legume, it has remarkable beneficial properties. We cannot speak of true therapeutic properties but certainly the nutrients it contains exert beneficial effects on the entire body.
- Contains soy lecithin, a substance that is sold as a food supplement.
- Avoid the insulin spike that causes the "need" for sugar. There soy it is a food with a low glycemic index and provides energy slowly, therefore it would seem indicated in the diet of those suffering from diabetes and in slimming diets.
- It provides for more or less long digestion times so it regulates the sense of hunger and satiety.
- Helps to alleviate the typical ailments of menopause, such as hot flashes, depression and irritability, thanks to the presence of isoflavones.
- It appears to be effective in the prevention of colon, bowel and breast cancer, thanks to the antioxidant function of phytoestrogens.
Homemade soy derivatives
To defend against GMOs and the damage of intensive farming, you can buy organic yellow twill and try to prepare various soy derivatives at home. Not everyone knows this but… making soy milk at home is very simple.
- Homemade soy butter
- Homemade soy milk
Where to buy organic yellow soy
Thereyellow soybiologicalit is much easier to find than muslin cloth. Just go to the legumes department of your trusted supermarket or, even in this case, you can take advantage of the online purchase.
On Amazon, six packs of 400 grams of Italian organic yellow soybeans are offered at a price of € 14.14 with free shipping.