How to better consume soy products

Soy products are not only rich in high-quality plant protein, but also contain dietary fiber, unsaturated fatty acids, calcium, soy isoflavones and other nutrients, which are very beneficial to the body. So, how to eat soy products more healthily and how to avoid the "pitfalls" in the consumption process, let's learn about it together.

Soybean and its products are one of the important dietary components of residents' tables. Foods processed from soybeans6, such as non-fermented soybean products: tofu brain, dried tofu, soy milk, bean skin, dried tofu, bean curd sticks, tofu puffs, tofu shreds, etc.; fermented soybean products: fermented tofu, fermented black beans, soybean paste, etc., are an important part of residents' tables.

As the saying goes: "It is better to eat without meat than without beans." This sentence also indirectly reflects the nutritional value of soybeans, which can even be compared with meat. This is also true. Beans are rich in calcium, high-quality protein, dietary fiber and other beneficial ingredients.

Soybeans are not only rich in calcium and protein, but also a good calcium supplement. Soybeans are rich in various mineral elements. For example, 191 mg of calcium is contained in 100 g of soybeans, and 164 mg of calcium is contained in 100 g of tofu. Eating more soybeans and their products can maintain the body's calcium balance, promote bone development in children and adolescents, and reduce the risk of osteoporosis in postmenopausal women and the elderly.

Soybeans are also an important source of high-quality protein. Soybeans are rich in protein, with a protein content ranging from about 22%6-37%. The composition and proportion of essential amino acids are similar to those of animal proteins1, making them the best choice for vegetarians to supplement high-quality protein. In addition, bean protein is rich in lysine in its amino acid composition, making it a natural and ideal food that complements cereal protein.

Other beneficial ingredients of soybeans include rich unsaturated fatty acids, potassium, dietary fiber and vitamin E. Unsaturated fatty acids account for about 85%, and the essential fatty acid linoleic acid content is as high as 50%. It has a high digestibility and contains more phospholipids. Every 100g of soybeans contains 1200-1500mg of potassium, which is beneficial to the human body; nearly half of the carbohydrates in soybeans are dietary fiber; in addition, it also contains many beneficial ingredients for the human body, such as soy isoflavones, plant sterols, soy saponins, etc.

Two types of soy products are recommended, which have more nutrients: fermented soy products. Compared with non-fermented soy products, fermented soy products have partially decomposed proteins, are easier to digest and absorb, and have increased content of certain nutrients (such as vitamin B12 produced during microbial fermentation). Bean sprout products. After soybeans are made into bean sprouts, in addition to the original nutrients, they also contain more vitamin C and dietary fiber. Therefore, when fresh vegetables are scarce, bean sprouts are a good source of vitamin C, and their rich dietary fiber helps promote intestinal peristalsis and prevent constipation.

It is best to avoid these "pitfalls" when eating soy products, and be alert to the "false boiling phenomenon" of soy milk. Soybeans contain some anti-nutritional factors, such as trypsin inhibitor, lipoxygenase and phytohemagglutinin. When raw soy milk is heated to 80°C-90°C, a large amount of white foam will be produced. Many people mistakenly believe that the soy milk is cooked at this time, but in fact this is a "false boiling" phenomenon. Drinking raw soy milk or unboiled soy milk for a few minutes to an hour may cause poisoning, gastrointestinal symptoms such as nausea, vomiting, abdominal pain, and bloating. These anti-nutritional factors are unstable when exposed to heat and can be eliminated by heating. Therefore, raw soy milk must be boiled over high heat first, and then maintained over low heat for about 5 minutes, so that these harmful substances can be completely destroyed before drinking.

People with gout should eat less soy products, as soy and its products contain more purine. The purine content of every 100g of soybeans is 166.5mg, which is a food with high purine content. People with purine metabolism disorders, hyperuricemia and gout should eat it in moderation to avoid gout attacks. It is best for the elderly and children not to eat whole soybeans. For the elderly and children, soybeans should be processed into tofu, soy milk, dried tofu and other soy products that are easy to digest and absorb. Soybeans can also be eaten after germination, but whole soybeans should not be chosen, especially for children and the elderly. On the one hand, whole soybeans are not conducive to the digestion and absorption of their nutrients; on the other hand, children or the elderly are prone to the risk of beans entering the trachea, especially for lively and active children, who should avoid playing and frolicking while eating.