Super Food Soyabean : The Excellent Source of Protein, Health Benefits and Daily Soya Recipes!
Why Soya bean Is Considered A Super Food: Properties And Benefits!
Soya bean is a wonder food, which belongs to Legume or Pulses category, but also referred to as an Oilseed.
Soya bean is a rich source of Protein, which is an important nutrient required for the overall growth of our body.
Deficiency of Protein in our body may lead to many diseases and it generally affects children, nursing mothers or pregnant women.
For Non vegetarians, Protein deficiency may not be an issue. But for Vegetarians, sources of Protein may not be enough.
Soya bean is a healthy option for Non Vegetarians too, as it does not have saturated fats as present in animal foods.
In comparison to other Pulses, milk and milk products, Soya beans scores much higher, which we will see below.
Protein content in Soya foods is ideal for the sound growth and energy of the growing childre, expectant mothers and Sports persons.
Being less expensive, it is also fed to animals.
Soyabean as compared to other sources of Protein:
Soyabean is composed of--
and also rich in Calcium, Iron and Vitamins.
Have a look at the Protein content of other food items, in comparison to Soyabean.
- Dry green peas— 10.6%
- Moong Daal or Green gram— 24%
- Arhar Daal or Pigeon pea —22%
- Udad Daal or Black gram —27%
- Eggs —14%
- Peanuts —28%
- Milk —4%
- Fish —16%
- Meat —22%
- Soyabean —42%
These are some of the food items, about which my nutritionist guided me. There can be many more but as can be clearly seen, Soyabean leads in the percentage, it contains of Protein.
Again, for those who consume more of Non vegetarian food items, such as Meat, Fish, Chicken , Pork etc. Protein deficiency may not be a problem. But for Vegans, Soyabeans is a better option, in comparison to other protein rich food items.
As a vegetarian, what is the source of Protein in your diet?
How To Include Soya bean In Your Daily Diet!
It is very important to remove the element 'Trypsin' before consuming Soyabean in any form and this can be done by wet cooking.
Raw consumption is toxic to both humans and some animals. This also prevents the absorption of Protein into our body.
1. Soyabean Flour:
Clean and wash the Soyabean and then soak in water.
After 8-10 hours of soaking, remove the skin by rubbing with hands.
Wash again with clean water and boil for 10-15 minutes.
Dry in the Sun thoroughly and then grind in the food processor to get Soya flour.
If you do not want to take all this trouble, Soya flour is easily available at Supermarkets.
If you are making Chapatis or bread, you can combine the Soya flour with other flours. For example 1 part Soya flour can be combined with 3 parts Wheat flour.
Multigrain flours are also available at Supermarkets.
2. Soya Milk:
Soymilk is prepared by soaking and grinding, dry Soyabeans with water and this is very healthy and easy to consume.
Again this is available in markets and some beverage joints. You can stalk them up in your refrigerator as well. This is nutritious and Ideal for children tiffin boxes.
If you prepare your own Soymilk, it will be much cheaper as compared to purchasing the same from the shop.
3. Soya Curd or Paneer:
If you have prepared the Soymilk, it is very easy to make Paneer or Curd with the same. You can make Paneer the same way as you make with normal milk.
Soya curd can also be made in the same way as curd is obtained with regular milk, by mixing a little curd in warm milk and leave to rest.
4. Soya Chunks or Granules:
Soya Chunks and Granules are available in markets and the best part is you can use them instantly.
No need of soaking for hours and grinding and all the whole procedure.
This is my favourite way of using Soyabean in my regular diet.
Just immerse the Soya chunks in water and as it boils once, it is ready to be used in curries, or Noodles or Soups or even Rice Pulav or Fried Rice recipe.
5. Soyabean cooking oil:
Soy oil is prepared and extracted from the seeds of Soyabean and is very popular as a cooking medium.
A word of caution:
Since I am not a doctor or a nutritionist, anyone reading this hub, must ascertain first, whether high Protein suits them or not. Because people having certain health issues like Kidney malfunction or Thyroid or Uric acid etc., for them, Protein rich diet may cause problems.
Therefore remember to consult your family physician before going for a high Protein diet.
Who should consume Soya rich diet?
If you are a vegetarian and always worried about whether you are taking enough of Proteins in your diet,
If you are worried about whether your fast growing child is getting enough of Protein for his growth, active mind and body,
If you are an expectant or a nursing mother,
If you are worried about the health of your aging parents, to maintain the wear and tear requirements in their body,
It is wise to include Soyabean rich food in your diet everyday.
They are so versatile and you can invent your own ways to consume it daily.
Soya curry, source: You tube
How to make SOY milk, source: You tube
© 2013 Chitrangada Sharan