It's no new discovery: soy beans were already being grown in China in 3050 BC. In 2017 it was the most traded crop in Europe after maize and wheat. The soy bean owes its journey from the animal feed barn to our supermarkets largely to its nutritional values, and it isn't only celebrated by vegans: as one of the highest-protein foods, it offers not only a protein content of 34-38% but also a very high protein quality.
- The most popular uses of the soy bean
- Soy's bad image
- Soy's secondary plant compounds at a glance
- Our conclusion
1.The most popular uses of the soy bean
1.1 Tofu and tempeh
Making classic tofu is very similar to making cheese:
- Soy beans are processed into soy milk.
- Various additives make the protein components in the milk curdle, creating soy curd.
- The soy curd is drained and pressed into blocks - voilà, tofu!
Depending on the type, production differs slightly: creamy silken tofu, for example, gets its soft texture because the soy milk curdles directly in the retail packaging.
Tempeh, on the other hand, is a fermented product made from cooked soy beans and moulds. Sounds odd, tastes super delicious: we recommend sliced tempeh fried hot as a side for all kinds of stir-fried vegetables. Thanks to the fermentation, tempeh is also very easy to digest: if you're prone to bloating, reach for tempeh. It is also said to have a blood-pressure-lowering effect.
1.2 Seasonings: soy sauces and miso pastes
Fermented soy products give dishes their umami taste: hearty, savoury, "meaty" without any animal ingredients. The naturally occurring amino acid glutamine intensifies the natural flavour of foods, which is why soy sauces are such popular and versatile seasonings.
The basic ingredients for soy sauces and miso pastes are soy beans, water and salt. While tamari sauce is purist, shoyu sauce additionally contains wheat. Other variants differ by the addition of vinegar or spices.
Miso pastes also differ by the length of the fermentation process: the longer it ferments, the darker the colour and the stronger the aroma.
1.3 Soy as a meat substitute
Bolognese made from soy granules, soy patties for burgers, soy strips for creamy geschnetzeltes: textured soy, or soy meat, is growing in popularity. Production is straightforward: soy beans are processed into soy flour and then puffed. The neutral taste allows countless uses!
2. Soy's bad image
Saponins, protease inhibitors and phytic acid: these secondary plant compounds gave the soy bean its bad image. Although the harmful effects on health could be refuted or weakened, and health-supporting factors in the bean have also been demonstrated, the bad prejudices persist stubbornly. We look at the exact ingredients in the next chapter.
As one of the 14 main allergens, caution is advised for allergy sufferers: 10-20% of pollen allergy sufferers, who can develop a cross-allergy to soy protein, show allergic reactions when eating soy.
If you have a thyroid dysfunction, you should also speak to your trusted doctor to get it checked. In this case soy can limit the function and activity of thyroid hormones and thus also influence therapies with thyrostatics or thyroxine.
3. Secondary plant compounds of the soy bean at a glance
3.1 Saponins
Do you know the foam that forms when you cook dried peas and beans? That is exactly what the saponins in pulses are responsible for. Chickpeas are considered the leader with 50 mg per kg, followed by our soy bean with 39 mg per kg.
For comparison: rolled oats contain only 1 mg of saponins per kg of grain.
Saponins are only absorbed by the body to a small degree and mainly act in the digestive tract. They are considered:
- Anti-carcinogenic (in research):
- Possibly lowering the risk of colon cancer
- Possibly slowing the division rate of colon cells
- Possibly inhibiting the growth and DNA synthesis of various types of tumour cells
- Immune-modulating: may stimulate the immune system
- Anti-inflammatory
- Positive for cholesterol levels
3.2 Phytic acid
Besides wholegrain, phytic acid also occurs in notable amounts in pulses like our soy bean. As an antioxidant and a store for minerals, it is essential for the plant's growth. But its storage function also means it binds minerals during our digestion too. Magnesium, calcium, iron and zinc form a chelate complex that we excrete unused. The digestive enzymes trypsin and pepsin are also blocked by phytic acid. This way, phytic acid reduces the absorption of important nutrients.
This negative effect shouldn't be overstated, though. Wholegrain products and pulses contain such a high amount of nutrients that the unfavourable binding properties of phytic acid have no notable influence. This assumption requires that these foods are eaten in the recommended amounts. So here too: the dose makes the poison!
3.3 Protease inhibitors
Protease inhibitors inhibit protein-splitting digestive enzymes, for example trypsin and pepsin. Cooking the pulses inactivates them, though, and when cooked soft they are harmless to health.
3.4 Isoflavones
Soy beans contain three isoflavones: daidzein, genistein and glycitein. In structure and function they resemble the body's own oestrogen, which is why they are also called phytoestrogens.
In our body, isoflavones can both activate (oestrogenic effect) and block (anti-oestrogenic effect) the receptors for oestrogen. The effect is 100 to 10,000 times weaker than that of the body's own oestrogen. Isoflavones are described as anti-carcinogenic, antioxidant and anti-inflammatory, and as helping to support cardiovascular health.
In some studies, giving soy protein was associated with falling levels of LDL cholesterol and triglycerides alongside a rise in HDL cholesterol. These positive changes are probably due to the soy protein itself rather than the isoflavones it contains, as in isolated form these show no effect on blood fats.
Further studies suggest that soy protein has a favourable influence on blood pressure and that isoflavones may improve endothelial function.
Studies carried out in Asia suggested that higher soy consumption may be associated with a lower risk of breast cancer.
4.Our conclusion
There is absolutely nothing wrong with occasionally eating traditional soy products like soy milk, tofu, tempeh and soy sauce. Quite the opposite: the high content of plant protein and fibre enriches a wholesome kitchen. The secondary plant compounds are described as anti-carcinogenic and anti-inflammatory and have a positive influence on cholesterol levels.
Fancy some pulses now? Then pop over to our tasty soups in the lentil-apricot or sweet potato-chickpea-curry flavours! You'll also find secondary plant compounds in our range of juices: how about carrot and beetroot in our juice ROT?
Heavily processed ready-made products, on the other hand, are not recommended even when soy-based: plenty of additives, high amounts of low-quality fats and salt characterise plant-based schnitzel alternatives and patties from the chilled aisle. Here too: the less processed, the better!
The origin of the soy is also decisive: make sure to choose soy beans grown in Europe and, ideally, support our regional farming. Did you know that Germany's biggest soy-growing area is around Freiburg?
Sources:
Dr. Stange, Rainer, Prof. Dr. Leitzmann, Claus. Ernährung und Fasten als Therapie. Springer Verlag Berlin Heidelberg. 2010
It's no new discovery: soybeans were already being grown in China in 3050 BC. In 2017 they were the most traded crop in Europe after maize and wheat. The soybean's journey from the animal feed trough to our supermarket is largely thanks to its nutritional value, and it isn't only celebrated by vegans: as one of the most protein-rich foods around, it has a protein content of 34-38% and a very high protein quality too.
- The most popular uses of the soybean
- Soy's bad reputation
- Soy's secondary plant compounds at a glance
- Our verdict
1.The most popular uses of the soybean
1.1 Tofu and tempeh
Making classic tofu is very similar to making cheese:
- Soybeans are turned into soy milk.
- Various additives make the protein in the milk curdle, which creates soy curd.
- The soy curd is drained and pressed into blocks - voilà, tofu!
Depending on the type, the process differs a little: creamy silken tofu, for example, gets its soft texture because the soy milk curdles right in the retail packaging.
Tempeh, on the other hand, is a fermented product made from cooked soybeans and moulds. Sounds odd, tastes super delicious: we recommend slices of tempeh, fried until crisp, as a side for all kinds of vegetable stir-fries. Thanks to the fermentation, tempeh is also very easy to digest: if you tend to get bloated, reach for tempeh. It is also said to have a blood pressure-lowering effect.
1.2 Seasonings: soy sauces and miso pastes
Fermented soy products give dishes that umami flavour: hearty, savoury, "meaty" without any animal ingredients. The naturally occurring amino acid glutamine intensifies the natural taste of food, which is why soy sauces are such popular and versatile seasonings.
The basic ingredients of soy sauces and miso pastes are soybeans, water and salt. While tamari sauce is purist, shoyu sauce also contains wheat. Other variants differ through the addition of vinegar or spices.
Miso pastes also differ by the length of the fermentation process: the longer it ferments, the darker the colour and the stronger the aroma.
1.3 Soy as a meat substitute
Bolognese made from soy granules, soy patties for burgers, soy strips for creamy stroganoff-style dishes: textured soy, also known as soy meat, is getting more and more popular. The production is fairly simple: soybeans are turned into soy flour and then puffed. The neutral taste allows for countless uses!
2. Soy's bad reputation
Saponins, protease inhibitors and phytic acid: these secondary plant compounds gave the soybean its bad reputation. Although the harmful health effects have been disproved or weakened, and health-supporting factors have been shown in the bean on top of that, the bad prejudices stubbornly persist. We look at the exact ingredients in the next chapter.
As one of the 14 major allergens, soy calls for caution among allergy sufferers: 10-20% of people with pollen allergies, who can develop a cross-allergy to soy protein, show allergic reactions when eating soy.
If you have a thyroid disorder, you should also talk to your trusted doctor to get it checked out. In this case, soy can limit the function and activity of thyroid hormones and may therefore also affect treatments with thyrostatics or thyroxine.
3. Secondary plant compounds of the soybean at a glance
3.1 Saponins
Know the foam that forms when you cook dried peas and beans? That's exactly what the saponins in pulses are responsible for. Chickpeas are the front-runner with 50 mg per kg, followed by our soybean with 39 mg per kg.
For comparison: rolled oats contain just 1 mg of saponins per kg of grain.
Saponins are only absorbed by the body to a small degree and mainly act in the digestive tract. They may have these effects:
- Anticancer effects:
- May lower the risk of colon cancer
- May inhibit the division rate of colon cells
- May inhibit the growth and DNA synthesis of various types of tumour cells
- Immune-modulating: stimulate the immune system
- Anti-inflammatory
- Positive effect on cholesterol levels
3.2 Phytic acid
Besides wholegrain, phytic acid is also found in notable amounts in pulses like our soybean. As an antioxidant and a store for minerals, it is essential for the plant's growth. But its storage function also means that it binds minerals during our digestion too. Magnesium, calcium, iron and zinc form a chelate complex that we excrete again unused. The digestive enzymes trypsin and pepsin are also blocked by phytic acid. This is how phytic acid reduces the absorption of important nutrients.
This negative effect shouldn't be overrated, though. Wholegrain products and pulses are so high in nutrients that phytic acid's unfavourable binding properties have no notable impact. This assumes that these foods are eaten in the recommended amounts. So here too: the dose makes the poison!
3.3 Protease inhibitors
Protease inhibitors inhibit protein-splitting digestive enzymes such as trypsin and pepsin. Cooking the pulses deactivates them, though, and once cooked soft they are harmless from a health point of view.
3.4 Isoflavones
Soybeans contain three isoflavones: daidzein, genistein and glycitein. Their structure and function resemble the body's own oestrogen, which is why they are also called phytoestrogens.
In our body, isoflavones can both activate (oestrogenic effect) and block (anti-oestrogenic effect) the oestrogen receptors. Their effect is 100 to 10,000 times weaker than that of the body's own oestrogen. Isoflavones are said to have anticancer, antioxidant and anti-inflammatory properties and may help support cardiovascular health.
In some studies, giving soy protein was observed to lower LDL cholesterol and triglycerides while raising HDL cholesterol. These positive changes are probably due to the soy protein itself rather than the isoflavones it contains, because in isolated form these show no effect on blood fats.
Further studies suggest that soy protein has a favourable influence on blood pressure and that isoflavones may possibly improve endothelial function.
Studies carried out in Asia showed that higher soy consumption may be associated with a lower risk of developing breast cancer.
4.Our verdict
There is absolutely nothing wrong with occasionally eating traditional soy products such as soy milk, tofu, tempeh and soy sauce. Quite the opposite: the high levels of plant protein and fibre enrich a wholesome diet. The secondary plant compounds may have anticancer and anti-inflammatory effects and have a positive influence on cholesterol levels.
Fancy some pulses now? Then pop over to our tasty soups in the flavours lentil-apricot or sweet potato-chickpea curry! You'll also find secondary plant compounds in our range of juices and in the frank. juice cleanse: how about carrot and beetroot in our juice ROT? frank.'s juice cleanses are tailored to all your needs. Go for a 3-day juice cleanse, or maybe the 5-day juice cleanse. You can also extend our cleanses with BIOGENA supplements into a gut cleanse, beauty cleanse or energy cleanse.
Heavily processed ready-made products, on the other hand, aren't recommended even when they're soy-based: plant-based schnitzel alternatives and patties from the chiller aisle are often characterised by numerous additives, high levels of low-quality fats and salt. Here too: the less processed, the better!
The origin of the soy matters too: make sure to choose soybeans grown in Europe and, ideally, support our regional farming. Did you know that Germany's largest soy-growing area is around Freiburg?
Sources:
Dr. Stange, Rainer, Prof. Dr. Leitzmann, Claus. Ernährung und Fasten als Therapie. Springer Verlag Berlin Heidelberg. 2010
