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Health Benefits of Soyabean, With Easy Recipes

Chitrangada has nutrition in mind when cooking for her family. Making tasty nutritious food is a skill she has perfected over the years.

Superfood Soyabean

Superfood Soyabean

Why Soyabean is Considered as a Super Food: Properties and Benefits

  • Soyabean is a wonder food, which belongs to Legume or Pulses category, but also referred to as an Oilseed.
  • Soyabean 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.
  • Soyabean 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, Soyabean 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 is richer in protein content in comparison to it’s other counterparts, such as milk

Soyabean is richer in protein content in comparison to it’s other counterparts, such as milk

Soyabean as compared to other sources of Protein:

Soyabean is composed of--

42% Protein,

20% Fat,

30% Carbohydrates

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.

Source of information: Google Search

The multipurpose Soya Chunks

The multipurpose Soya Chunks

5 Easy Soyabean recipes for 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.

Take Care!

Chitrangada Sharan

How to make SOY milk, source: You tube

Soya curry, source: You tube

Further Suggested Readings:

1. https://www.healthline.com/nutrition/foods/soybeans

2. https://www.betterhealth.vic.gov.au/health/healthyliving/soybeans

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2013 Chitrangada Sharan

Comments

Chitrangada Sharan (author) from New Delhi, India on May 14, 2016:

Thanks Daisy, for your Birthday wishes!

I appreciate you for revisiting this hub and sharing this on HH. I am glad this is useful to you. Hope you are recovering fast . Wish you all the best! Thanks again!

Daisy Mariposa from Orange County (Southern California) on May 13, 2016:

Chitrangada,

Happy Birthday! I returned to read your informative article another time. I enjoy soy milk with my granola for breakfast, and my boyfriend is a big fan of soy icecream.

Chitrangada Sharan (author) from New Delhi, India on April 19, 2014:

Thank you AudreyHowitt, for your kind visit and comments!

Glad that the information in this hub is useful to you.

Have a good day!

Audrey Howitt from California on April 18, 2014:

I have been a vegetarian for 15 years and so have included soy in my diet for a long time. But it was so interesting to see just how much protein it contains!

Chitrangada Sharan (author) from New Delhi, India on March 18, 2014:

Thanks Susan Recipes, for your kind visit and comments!

I am glad you found this hub useful. Soya chunks is one of my favorite too.

Susan from India on March 18, 2014:

I love soya chunks curry and I often prepare the. Thanks Chitrangada for sharing this useful information. Voted up and useful.

Chitrangada Sharan (author) from New Delhi, India on February 03, 2014:

Thanks Nithya, for your visit and appreciation! Glad you liked it.

Nithya Venkat from Dubai on February 03, 2014:

Great information on soy, Soyabean is definitely a wonder food for good health. Thank you for sharing.

Chitrangada Sharan (author) from New Delhi, India on February 02, 2014:

Thanks Daisy, for reading the hub and appreciating!

I am glad that you found the hub useful. Thanks!

Daisy Mariposa from Orange County (Southern California) on February 02, 2014:

Chitrangada,

What a terrific article! I am a vegetarian, and my boyfriend is a vegan. Soy products are a regular part of our diet. Thanks for doing the research and publishing this Hub.

Chitrangada Sharan (author) from New Delhi, India on January 06, 2014:

Thanks vespawoolf, for your visit and positive comments!

Yes, this hub is meant for persons having normal health. Glad that you liked it.

Vespa Woolf from Peru, South America on January 06, 2014:

So many people seem to be "soy phobic" these days that it´s nice to read something about the benefits of the soyabean. Of course, some have allergies or sensitivities to soy, but the average person can enjoy this legume. Thank you for sharing.

Chitrangada Sharan (author) from New Delhi, India on January 03, 2014:

Thanks CharronsChatter, for reading and appreciating!

I am glad you liked the hub. Many thanks for sharing!

Karen Robiscoe from California on January 03, 2014:

awesome, info laden post. You really cover all aspects of this amazing food! As a lacto-ovo veg--and a guilty one at that--this is very interesting to me. Sharing to the Face Place...:)

Chitrangada Sharan (author) from New Delhi, India on December 27, 2013:

Thanks billybuc, for your visit and kind comments! I am glad you liked the information.

Have a good day!

Bill Holland from Olympia, WA on December 27, 2013:

Well, I am not a vegetarian, but I do drink soya milk. Great information here my friend. Thank you!

Chitrangada Sharan (author) from New Delhi, India on December 26, 2013:

Thanks midget38, for reading this hub and commenting!

I am glad that you liked this hub. Thanks!

Michelle Liew from Singapore on December 26, 2013:

This is wonderful. I love soybean, especially in soups! Thanks for sharing, Chitranagada.

Chitrangada Sharan (author) from New Delhi, India on December 20, 2013:

Thanks My Cook Book, for visiting and appreciating!

Thanks for voting up as well and your encouraging words!

Chitrangada Sharan (author) from New Delhi, India on December 20, 2013:

Thanks rebeccamealey, for your kind visit and positive comments!

There are many recipes, which I prepare with Soyabean, because it is quite versatile. Sometimes in future, I will share them here.

Many thanks and have a great day!

Chitrangada Sharan (author) from New Delhi, India on December 20, 2013:

Hi Nell!

It's a pleasure to see you visit this page. I know that people having Thyroid problems may not be able to take high Protein diet and that' s why I even cautioned for this in my hub.

Thanks for your kind comments, votes and share! Have a good day!

Dil Vil from India on December 19, 2013:

Wonderful info here, thank you for sharing. I voted it UP, useful... Keep writing such good hubs.

Rebecca Mealey from Northeastern Georgia, USA on December 19, 2013:

I must look for some recipes that use soyabean. Thanks for putting together this great information. And I think anyone could benefit, not just vegans. Thanks!

Nell Rose from England on December 19, 2013:

As someone mentioned above I can't eat them because I have a thyroid problem, but this was great information! voted up and shared!

Chitrangada Sharan (author) from New Delhi, India on December 18, 2013:

Thanks purnasrinivas, for reading the hub and your thoughtful comment!

I really appreciate your concerns. That is why I had already written a word of caution in my hub, as I am aware that not everyone can take high Protein diet. One of my relative has Uric acid problems and she can not even take milk or its products.

Thanks again for your insightful comments! Have a good day!

Chitrangada Sharan (author) from New Delhi, India on December 18, 2013:

Thanks MG Singh, for your visit and comments!

Chitrangada Sharan (author) from New Delhi, India on December 18, 2013:

Thanks Devika, for reading this hub and commenting! It is very much appreciated!

purnasrinivas from Bangalore on December 18, 2013:

Hello Chitrangada, A well written article. You have provided lots of information about soyabeans. However, this has to be avoided under two conditions:

- People with thyroid problem should avoid it as they contain goiterogens which interferes with the action of external thyroid hormone being consumed (for example, eltroxin or thyronorm tablets).

- Secondly some people are highly allergic to this protein. They should check the presence of this protein in different food stuffs available in the supermarket and avoid them.

MG Singh from UAE on December 18, 2013:

Nice information

Devika Primić from Dubrovnik, Croatia on December 18, 2013:

Soyabean: The Wonderful Source Of Protein, Health Benefits/Uses is a helpful hub and I learned more about soya bean from this hub. Informative useful and interesting facts here.