Soya Healthy
The Super Soya
There are super foods and then there’s soya. Those meaty chunks of nutrition that come from the pea family… They’re versatile and a must for all
Boil them and dunk them in a curry; sauté them and add them to your mixed veggies; make a salad of the beans; coat them in a spice mix and top your pasta or rice with them, chop them into bits and make a sandwich out of it… Soya has a lot to offer and you would be amiss if you didn’t cash in on the benefits of this alternative to meat-based foods. It is the leading source of plant-based protein, containing 40% pure protein and 35% of carbohydrates, and can account for 13 g of protein intake a day. What’s recommended for a human being is anywhere between 10-35%. So, a daily grammage of 25-30 of soya chunks is just about right. Remember, the key is moderation.
Before you begin to introduce or more firmly include soya bean in your diet, get to know it more closely. The bean is where it originates, similar in appearance to a black-eyed pea, only bigger and rounder in shape. Its key elements include calcium, iron and zinc, which are vital in the promotion of good health. Additionally, soya bean has a moisture content of around 8.5%. So, including it in your diet can be a great way to absorb essential nutrients. It is a viable source of vitamin K, B1 (thiamin) and omega-3 fatty acids, thus aiding in bone health, energy supply and controlling the nervous system, and heart health respectively.
For women, particularly, soya beans have been great health boosters as they contain phytoestrogen that helps in reducing the risk of breast cancer. It gives the body the strength to manage menstrual symptoms while tackling osteoporosis in menopausal age as well. Soya chunks contain muscle-building properties and help in enabling metabolism. They are great for the health of bone, hair and skin health and aid in maintaining lower cholesterol levels. 100 gms of uncooked soya chunks have 345 calories with 52 gms of protein, 0.5 gms total fat, 33 gms carbohydrates and 13 gms dietary fibre. Soya chunks stop excess fat from accumulating around the organs, thus promoting weight loss.
It works in favour of diabetics, too, as it can lead to a decrease in blood sugar levels and even improve tolerance of glucose in those who have been diagnosed with diabetes. A study from the University of Massachusetts Amherst found that soya bean is rich in bioactive compounds known as isoflavones. These compounds are responsible for lowering the risk of diabetes and heart diseases.
The fibre-rich properties of soya help in the improved digestion of foods making consumption of more complex foods easier and thus, making the work on your gut lesser. Did you know there’s something known as Soya Bean Protein Fibre. This active botanic protein fibre contains 16 amino acids which are healthy and beneficial to a person’s skin. This is what you can wear, a soya-based fabric, which contains the goodness of many natural fibres along with synthesised ones.
Soya is versatile, in one word. You can derive products like soya bean flour, milk, lentils, chunks and tofu. Tofu is the vegan sister of paneer and has a mild, light flavour that is almost indecipherable. But toss it up in a salad or make tofu tikka, or a stir-fried rice and voila, you’ve got a soya star. When curdled, soya turns into tofu which resembles the texture of cheese and can be crumbled and sprinkled atop your soup of the day or stuffed as filling into your sandwich, with grilled veggies. Soya chunks go great in a biryani or a pulao, and try them in a curry minus the potatoes – you don’t need to add to the starch content – and lap it up with plain rice or roti/bread. Fermented soya is used to make soya sauce and miso, which are principal flavouring agents in South East Asian cuisines. Being consumers of soya milk ourselves, we know the benefits this powerhouse “dairy” product can bring. Start your day with a bowl of oat porridge made with soya milk, topped with nuts and dry fruit and you’re good to brave a power-packed schedule.
As you know, too much of anything is bad enough. Keep your intake of soya in moderation, and let it grow on you, if you’re not a soya eater already. Ask us and we’ll tell you, we enjoy soya. When made soft and right, meat eaters won’t even know the difference!
