Soybean and Its Usages

Soybean is the most widely grown and utilized legume in the world and one of the most well researched, health-promoting foods available today. Containing about 40% on the dry weight-base of protein, 35% of carbohydrate, 20% of oil and about 5% of ash, it is one of the richest and cheapest sources of vegetable protein provided for millions of people, an important source of vegetable oil and also ingredients for hundreds of chemical products.

As an excellent source of protein, economically soybean is the most important bean in the world, the most nutritious and most easily digested food of the bean family. It contains a significant amount of essential amino acids, as well as a high levels of essential fatty acids including omega-3, numerous vitamins and minerals, including magnesium and iron, isoflavones, and fiber. Soy protein is the nutritional equivalent of meat and eggs for human growth and health, and with less saturated fat and cholesterol content, consuming soy protein tends to lower cholesterol levels, while consuming protein from animal sources tends to raise them. Just one cup of soybeans provides 57.2% of the Daily Value for protein for less than 300 calories and only 2.2 grams of saturated fat. Also, because soybean contains no starch, it is a good source of protein for diabetics.

Many processed foods use soybean as the primary ingredient, including many meat and dairy product substitutes, and baby foods. In Asia it is extensively consumed in the forms of soybean milk and tofu, fermented products such as soy sauce, tempeh, natto, and miso, sprouted for use as a salad ingredient or a vegetable and may be eaten roasted as a snack food.

Soybean may reduce the risk of colon cancer, possibly due to the presence of sphingolipids as well as fiber. The fiber in soybean is able to bind to cancer-causing toxins and remove them from the body. It also provides preventative therapy for several other cancers, including breast and prostate cancer. Soybean may also prevent high blood pressure, atherosclerosis, cardiovascular diseases, diabetes and obesity.

However, as with many dietary health claims, there are opposing viewpoints on the health benefits of soybeans. Some negative effects of soybean are reported, including allergic reactions, kidney or gallbladder problems due to measurable amount of oxalates, and thyroid problems. For human consumption, soybean must be cooked with "wet" heat in order to destroy the trypsin inhibitors{serine protease inhibitors}. It is not advisable to eat raw soybeans.

Soybean’s oil can be processed into vegetable oil, margarine, shortening, and vegetarian cheeses. It is also the primary source of bio-diesel in the United States. Industrially, the oil is used as an ingredient in paints, adhesives, fertilizers, sizing for cloth, linoleum backing, insect sprays, and fire extinguisher fluids. Soybean is also used in soap, cosmetics, resins, plastics, inks, crayons, and solvents. Since 2001 it has also been used as fermenting stock in the manufacture of a brand of vodka.

Soy Foods, Healthy Foods

Soy foods are considered as healthy foods because soybeans are nutritious. Dry whole soybeans contain (by weight) 40% protein with a significant amount of complete essential amino acids, 35% carbohydrate mostly dietary fiber, 20% oil including omega-3 fatty acids and about 5% ash with B vitamins, molybdenum, manganese, iron, phosphorus, magnesium, copper, and potassium.

Soy foods are varied from vegetables like edamamé and soy sprouts, flavor enhancer like hydrogenated vegetable protein, miso and soy sauces, dairy products like milk, yoghurt, cheese, and ice cream, to flour substitutes that enable wide variety of healthy foods.

The complete protein profile makes soybean the best meat alternative with less cholesterol and saturated fat content. A wide variety of vegetarian foods, including meat imitator, are soy foods made from textured vegetable protein. Isolated soy protein is used in healthy foods as highly digestible source of amino acids.

Most carbohydrates in soy foods are dietary fiber. Some processed foods are made healthy with soy fiber like okara, soy bran, and soy isolate fiber.

Soy oil is the most widely used oil in the U.S. It is cholesterol-free, high in polyunsaturated fat and also made into margarine, shortening and whipped toppings.

Fermentation process in soy foods such as tempeh, natto, miso and soy sauce may lowers the high phytoestrogens content and breaks down the beans' complex proteins; so whole soy fermented products like tempeh and natto are more easily digested healthy foods than the original soybeans.

Sphingolipids in soy foods may reduce the risk of colon cancer. American Dietetic Association (ADA) and the Food and Drug Administration (FDA) agree that diets that include 25 to 50 grams of soy protein a day can help to lower levels of LDL or “bad” cholesterol, that is known to build up in and clog blood vessels leading to an increased risk of cardiovascular disease, so long as they are low in fat, saturated fat and cholesterol. Soy foods from whole soybean, such as tofu, soymilk, soy-based burgers, tempeh, and soy nuts, may also similarly qualify as healthy foods if no fat is added to that present in the whole soybean. Soy protein is also effective in supporting kidney health, and may cause calcium to be better utilized, helping to support bone health.

However, some substances in soy foods are suspected to cause health issues. These include phytic acid that may reduce vital minerals such as calcium, magnesium, copper, iron and zinc, and cause growth problems in children; trypsin inhibitors that may interfere with protein digestion and cause pancreatic disorders; some types of phytoestrogen that may promote breast cancer in adult women, disrupt endocrine function, cause infertility and hypothyroidism; aluminum which is toxic to the nervous system and kidneys; and oxalates, that may crystallize and cause health problems, and interfere with absorption of calcium. Cooking or fermentation may reduce some of those substances; however, for individuals with related health problems it is better to avoid soy foods and choose other healthy foods.

Nutrition to Lose Weight Fast

Fiber

Fiber can help you lose weight fast. This nutrition keeps the right amount of water in your intestines, making your digestive system work more efficiently and helping to keep things moving through your bowel regularly. Fiber rich foods also low in calories and bulk you up so make you feel fuller for longer while reducing your calorie intake. There is also evidence that fiber in the diet can help prevent stroke and heart disease and ease the effects of diabetes.

The average person can lose 9-10 pounds in one year just from doubling their fiber intake aim for 25grams per day (the average for most adults is just 8grams). Fiber rich foods include strawberries, apples, figs, chickpeas, potatoes (with skins), broccoli, brown rice, beans, bran and nuts. Our bodies can’t digest fiber so it simply goes through the body. During the elimination process this nutrition cuts calories consumed, and hence help lose weight fast by attaching to protein and fat that you eat along with it and removes them as well.

Good Fats

There are good fats and bad fats. Good fats are another nutrition that help you lose weight fast by providing you with essential fatty acids (linoleic and linolenic acids) that can actually help your body burn fat more efficiently and that are needed for normal reproduction and growth, production of prostaglandin – a hormone like compound that regulates blood pressure, prevents blood clotting and lowers the risk of heart disease. Get at least three portions of oily fish a week. Good choices include salmon, mackerel, herrings and sardines.

Good Carbohydrates

Don't believe what you read about carbohydrates being bad for you. A diet containing good carbohydrates such fruits, vegetables, whole grains and beans together with moderate fats and calories, will help you lose weight fast. This nutrition will also help you combat hunger pangs as they are slowly realized into the body. The best carbohydrates are the ones with no refining or processing.

High Quality Proteins

Quality protein is an effective nutrition to lose weight fast because it suppresses the appetite and keeps you full for longer periods. It also balances out carbohydrates by preventing insulin spikes that cause energy loss and sugar cravings and helps to maintain muscle mass which is important in the fat burning process. Good choices include fish, shrimps, low fat cottage cheese, low fat yogurt, skimmed milk, egg whites. Since a lot of them are often high in calories, some people combine protein foods with certain low in calories and high in fiber plant foods.

A diet based on increased levels of high quality protein has been shown in a number of studies to give an added boost to dieters by helping them lose weight fast, increase loss of body fat, and reduce the loss of muscle tissue. Most experts recommend a diet containing 25 - 35 percent of this nutrition for weight-loss and between 20 - 25 percent protein for weight maintenance.