Soyabean is one of the most versatile food ingredients around. Soy, as it is dubbed in modern times, is a great inclusion in a smart diet. Research has also proven that soya reduces the risk of many chronic diseases.
the yellow wonder bean is low in saturated fat and LDL cholesterol, which makes it a boon for those ona diet. Yo can have soya as sprouts or lentils to make your salad more healthy. If you like your food spicy, soya chunks can add that enhanced taste to your curries, subzis and pulaos. It also makes a great drink. There is soya milk and thickened version of the milk-soya yoghurt available, which are healthy and tasty, too. Tofu is another low-fat alternative to paneer. Soya sauce is great flavour enancer, too.
The health bean
The bean is a boon for vegetarians as it is a good substitute for animal protein. The protein in soya has all the essential amino acids. The isoflavones in soya lower LDL cholesterol which is commonly categorised as 'bad' cholesterol and reduces early menopausal symptoms. Another source of good health from soya is soya milk, which is an excellent source of high quality protein rich in vitamins and isoflavones. For those lactose intolerant, soya is free of lactose (milk sugar). Soya is beneficial for those with high blood pressure, constipation and those with heat symptoms. The cooling properties of tofu is another health benefit the wonder bean provides.
Risks of Soya - Less is more
Soya is considered to be one of the holy crops along with wheat, barley, millet and rice. However, an excessive intake of soya can actually lead to health issues too. Excessive intake can redce the body's ability to take in minerals. In women, soya contributes to the development of hormones associated with cancers of the prostate and breast. In men, it reduces fertility and in children it affects mental development. Go easy on the soya intake. A moderate consumption is just about right.
Avoid Soya if you have
- Thyroid disorders
- Dampness in the form of excess mucus, yeast sensitivity, tumours and cysts
- Digestive problems like loose stool, irritable or bloated bowel
- Mothers should avoid feeding infants with soymilk as there is no healthier substitute for breast milk.
Processed Soya Types
Soya MilkSoya yoghurtTofu - a low-fat version of paneerSoya chunks - Extracts of soya oil made into flour, processed and dried to make spongy vegetable proteins.Soya sauce - Fermented soya beans with salt, cracked and roasted wheat mixed with water to produce a black sauce to add flavour to food.Temph - a fermented soya bean paste, essentially a meat substituteMiso - a fermented mix of soya beans, barley or rice, mixed with salt and water, generally used to flavour, soups, sauces and casseroles.
Courtesy: Indian Express, Youth Express, 21st July 2006 edition
