Soya Beans A Boon To Vegetarians : food, Lifestyle -- IndoIndians.com

Soya Beans A Boon To Vegetarians

Soya bean is cultivated extensively in south Asian countries and U.S.A. In India soya bean cultivation is introduced in 1977. In our country it is cultivated mainly in North Indian sub Himalayan belt. Even though it is the cheapest high quality vegetable protein, we are yet to exploit its full potential. Mainly the Japanese and Chinese consume it as the Chinese gourmet. Chinese create their delicious works of art with soya. In India people started liking this pulse mainly among the vegetarians. It is a boon to the vegetarians. Soya beans contains the highest protein among the pulses. Other than the whole pulse, lots of processed Soya products are available in the market. They include soya milk, soya flour, Soya curd and tofu (soya paneer).

Other than the high protein content, it also has good amount of calories and fat. Soya bean contains 43 gms of protein per 100 gms, which is the highest among the pulses. It also contains 19.5 gms of fat, 21gms of carbohydrate and provides 432 kcal per 100 gms. The protein of soya bean contains all the essential amino acids in adequate amounts except methionine and cystine. Since it has majority of essential amino acid it is one of the best vegetarian food item as far protein content is concerned. It is a good source of thiamine, niacin, folic acid and a fair source of riboflavin. Soya bean contains a factor that inhibits the action of the digestive enzyme trypsin and this factor can be destroyed by heat. Soya bean should be cooked well for digestion and absorption. Studies have shown that in type II hyper cholesterolemia patients already on low lipid, low cholesterol diets, eight weeks substitution of animal protein by soya bean protein reduced plasma cholesterol by 23 to 25 percent.

Main disadvantage of soya bean is that the iron absorption is decreased on a soya bean diet compared to the diet of egg albumin or casein of milk. Supplementing vitamin C can increase the iron absorption. It also rarely causes conditions like soya milk goitre and Chinese restaurant syndrome.

Soya milk

This milk can be used for feeding infants and as supplement to diets of weaned infants and pre school children. This milk is also good for grown up. Commercially available Soya milk is prepared by heating at 14lb pressure for 30 minutes to destroy trypsin, growth inhibitors and haemagglutins and fortifying with sugars, vitamins and minerals. Soya bean milk can be prepared from soya bean. Its vitamin content is similar to that of cow's milk.

Soya milk can be substituted in-patients who have allergy to milk protein. It is available in different flavours and plain. Soaking the pulse and grinding and straining it can make soya milk at home. Soya curd can be made from this soya milk.

Tofu

Curdling fresh hot soya milk can make tofu or soya cheese. Tofu is prepared by adding calcium or magnesium salts to Soya milk. Fresh tofu can be preserved in a refrigerator for a day.

The other products made from soya bean are natto, tempehe, miso and soya sauce. These products are generally used in Chinese preparation. Like all other pulses soya bean can also be sprouted. Sprouting enhances the vitamin C content. Soya sprouts must be cooked in low heat. They can also be used in salads, soups or stir-fried. Chapathi can be made nutritious by adding soya flour to the wheat flour.

It is the cheapest high quality vegetable protein.
It is a good source of thiamine, niacin, folic acid and a fair source of riboflavin.
Soya bean should be cooked well for digestion and absorption.
Good for patient having hyper cholesterolaemia.
Soya milk is used in lactose intolerance both primary and secondary.
Soya milk preparations are used in galactosaemia. (Note: soya milk do have galactose but in less quantity)
Commercially available products in India are Nutri nuggets, Nutrila, Meal maker, Crunchies etc.
Soya bean reduces iron absorption.
Soya flour can be added to wheat flour to make chapathi.

Nutritive value of soya bean as compared to other pulses per 100 gms

Pulses Protein (gms) Fat (gms) Calcium (mgs) Carbohydrate (gms) Energy (kcal)

Bengal gram dhal 20.8 5.6 56 59.8 372

Green gram dhal 24.5 1.2 75 59.9 348

Lentil 25.1 0.7 69 59.0 343

Dry peas 19.7 1.1 75 56.5 315

Rajmah 22.9 1.3 260 60.6 346

Soya bean 43.2 19.5 240 20.9 432

By Mumtaz Khalid Ismail