Soy – a big summary about its ubiquity, or if you think you don’t eat it, you’re wrong

Small and tiny, yet soy literally rules the whole world.

Do you know that several dozen products are made from it, including industrial ones?

Regarding the safety of consumption, soy is one of the most discussed foods.

So is it beneficial for health or vice versa?

What is Natto, Miso and Tempeh?

You will learn all this and much more in this comprehensive article.

What is soy?

The legume soybean is a plant that is cultivated for its edible seeds. They hide in pods, usually in groups of four. Modern soybeans as we know them were domesticated from wild soybeans, probably first in China between 9000-7000 BC.

Currently, soybeans are one of the basic elements of the human diet and thus the most important legume in the world.

Types of soybeans

There are more than 2,000 varieties of soybeans in the world. They differ primarily in color, from white and yellow (these are the most common) to green and red to black. Some bred commercial varieties are even bi-colored.

Soybeans are also divided according to size. Small ones are most often used to make fermented foods like Natto and Tempeh. The medium-sized ones are mainly used for the production of non-fermented products – Tofu and soybean oil. Large ones are intended for ripening and then sold as dried legumes.

Yellow soybeans

Yellow soybean is the most common variety, so also the most cultivated. Most soy products are made from small and medium-sized beans of this variety. At the same time, even large dried beans in stores, you can most often find yellow ones.

Green soybeans

They are grown mainly for the production of soy flour, but also for young beans and their processing called Edamame. Green Tofu, which is not quite common at the moment, is also enjoying increasing popularity.

Black soybeans

Black soybeans are often used to make dried beans – legumes. It is part of traditional dishes in Japan and China, where it is also used to make Natto.

Soy and health – is it safe?

Soy is a very controversial ingredient when it comes to health benefits. When scientists began to examine it more deeply, they discovered a significant content of isoflavones. Such an amount that is not usually part of ordinary food.

Isoflavones are compounds similar to estrogen – the female hormone. In the past, scientists disagreed on the health benefits of these substances. Their excessive amount can cause disruption of the thyroid gland function, support the growth of cancer cells and or significantly reduce fertility. However, a reasonable amount has the opposite effect on human health.

In general, a healthy dose is up to 50 mg of isoflavones per day.

• x̄ 60 mg – Tofu cube 200 g
• x̄ 25 mg – small soy yogurt 150 g
• x̄ 38 mg – a glass of soy milk 300 ml
• x̄ 38 mg – portion of Tempeh 100 g
• x̄ 60 mg – portion of raw dried beans 20 g
• x̄ 56 mg – portion of boiled soybeans 50 g
• x̄ 57 mg – soy flour 50 g

However, some soy products do not contain these compounds at all. For example, soy oil and soy sauce, or products that are processed with other ingredients – soy ice cream, cream and mayonnaise.

Medicinal effects of soy

Eating soybeans will provide the body with a sufficient supply of dietary fiber, without cholesterol. They also provide a large amount of antioxidants, amino acids, vitamins, minerals and trace elements that the human body clearly needs.

Vitamin C and B3 (niacin) are especially worth mentioning. Of the minerals, phosphorus, magnesium, calcium and iron. Ripe soybeans offer half of the recommended daily allowance of the amino acid L-leucine. The body cannot create this by itself and it must be taken in food. It is the most important factor for the growth and functioning of muscles.

Breast and prostate cancer

Most studies confirm that adequate consumption of soy and its products reduces the risk of breast cancer in women ³ . Soy isoflavones and their protective properties are also very effective in preventing prostate cancer in men ⁴ . Breast and prostate cancer is one of the most common cancers, so it is more than appropriate to include at least a minimal intake of soy in your regular diet.

Menopause only with soy

Soy as part of the diet can very favorably treat all ailments and problems associated with menopause. Specifically, soy protein can protect the heart from the risk of developing cardiovascular disease, including heart attacks, even in high-risk individuals – postmenopausal women ⁵ . In the same way, according to the latest research, it can significantly affect the quality of sleep in these women. It can successfully cure insomnia in 53% of cases ⁶ .

Soy and fertility

A diet containing ideally around 25 mg of isoflavones per day can increase the probability of pregnancy by up to 1.5 times during the treatment of infertility. In these cases, it also positively affects the ability of the fetus to survive until birth ⁷ .

Adverse effects of soy

Everything in moderation – this applies especially to the consumption of soy. In sensitive individuals or the elderly, soy can cause hypothyroidism – a disorder of the thyroid gland. The good news is that according to research, thyroid function is restored within 1 month after removing soy from the diet ⁸ .

Enormous consumption of soy products can lead to faster aging of brain cells. The study examined a population that consumed Tofu at least 2 times a week for over 30 years. The results showed that the brains of these people (didn’t) function as if they were a full four years older ⁹ .

Soy as a source of protein

This legume is a leading raw material for the food industry. Ripe seeds contain up to 36% protein and 20% fat. Soy could completely replace animal protein in the future. According to research, the human body can get by with soy protein as the only source of protein, without health problems ¹⁰ .

Compared to other crops, even young seeds are rich in protein.

Soybeans are harvested both young and mature, which are then dried, like most legumes. Unlike other crops, young raw seeds are not edible – or rather, they are dangerous to health. They contain lectins and saponins, which can significantly disrupt the functioning of the intestines and, in worse cases, cause the breakdown of red blood cells. They commonly cause diarrhea and vomiting. It is therefore necessary to heat-treat young soybeans to reduce the content of these substances.

Young soybeans

Green sweet beans, known as Edamame. They are eaten without pods, steamed or boiled, served hot or cold. Most often alone, just salted, as a hearty breakfast or snack. They are also often added to pasta, risotto, soups or, increasingly, to poke bowl recipes .

How to cook them?

1. Drop the Edamame beans into the boiling salted water.
2. Do not cover with a lid – this way they will retain their green color.
3. Cook for 5 minutes, at a high boil.
4. Then drain the beans, but do not rinse with water.
5. Serve warm or let them cool at room temperature.

Often (for a nicer effect) raw Edamame are also allowed to sprout.

1. Rinse all beans thoroughly.
2. Place in a container and cover with water in the ratio: 4 cups of water to 1 cup of beans.
3. Let it soak for at least 24 hours.
4. Then drain and rinse with cold water.
5. Leave the wet beans in a sieve or colander and place them in a deep bowl.
6. Cover the bowl preferably with a black cloth to prevent light from reaching the beans.
7. Rinse with water every 6 hours and then it is always wet and put it back in the colander into the bowl, which you don’t forget to cover with a cloth.
8. In 4 days you can harvest the first soybean sprouts.

In the case of sprouts, further heat treatment is still required. Sprouting does not reduce the amount of dangerous substances contained in young soybeans.

Where to buy Edamame soybeans?

You can usually find it in stores in several variants. Fresh, usually including pods – these should be bright green, firm (not dried) and free of blemishes. Frozen peeled, in the pod, but also sprouted. As well as canned, most often in brine. It is even available already cooked, as a semi-finished product for immediate consumption; in shops that specialize in healthy food.

Storage

Fresh beans should be stored in the refrigerator, where they will last for 3 days without damage. Soy sprouts are similar, but you can keep them refrigerated for up to a week. After freezing, the time of safe storage in the freezer is extended up to 8 months, for both variants.

Dried soybeans

Brown color and bean flavor – these are ripe soybeans. Of course, the dried ones are much smaller than the young ones. They are very rarely used in the kitchen, because their preparation is time-consuming. However, if at all, mostly as a (first boiled and then roasted) substitute for nuts.

Preparation

1. Pick individual beans and discard those that are dark in color or have brown spots.
2. Rinse thoroughly with water.
3. Put the beans in a pot or bowl and cover with water, preferably in a ratio of 3 cups of water to 1 cup of legumes.
4. Leave to soak for at least 12 hours.
5. Drain and rinse again with cold water.
6. The softened beans are ready for further cooking.

How are dried soybeans cooked?

1. Bring the water in a pot to a boil (3 cups of water to 1 cup of beans).
2. Add the prepared softened seeds and cover with a lid.
3. Cook for best of 3 hours, until soft (hard skin is usually a problem, you really need to cook for a long time).
4. Stir occasionally during cooking and remove the skins that float to the surface.
5. Drain the soft boiled beans and consume or process further.

A pressure cooker is an excellent helper in this case. You still have to soak the beans at least overnight, but you will cook them much faster – in 15 minutes. Then you just turn off the pot, wait for it to release the accumulated pressure (usually another 20 minutes) and it’s done. If you do not yet own a so-called papiňák and are considering its advantages and disadvantages, the overview of experiences and reviews will certainly help you in your decision-making.

Slightly faster, you can also bake the soaked soybeans in the oven until they are soft. It will take approximately 1 hour at 190°C. First coat the tray (baking paper) with olive oil and mix the beans every ten minutes. Before this heat treatment, you can directly season the soy with spices.

Ripe beans in stores

You can find these unique beans in almost every supermarket. They are sold similarly to lentils and peas – seeds in a bag. You can also buy 1 kg packages at specialized stores. Sometimes there are also pre-cooked and canned beans on sale, which no longer need to be cooked for a long time.

Storage

Dried soybeans are stored in exactly the same way as most legumes. That is, in a sealable container, preferably in a dark, dry and cool place.

Cooked soybeans still offer a large amount of protein.

What is soy in?

Soy is popular mainly in Asian countries, but its enormous consumption is supported by the whole world. In European countries, 61 kg of soy is consumed annually per person ¹⁷ . A full 93% of this is unconscious consumption. Soy is part of many products that the population consumes on a daily basis – it is mostly found in partially processed animal products.

In the past, soybeans were mainly used to produce oil. During processing, however, unused grit remained as a by-product. Manufacturing corporations needed to evaluate this waste, so they extracted soy protein from it. It began to be artificially added to most semi-finished products as another source of protein.

What is a semi-finished product? A product that is mostly intended for direct consumption, sometimes for subsequent heat treatment, but without any other preparation. For example, frozen fries, breaded cheese, marinated meat, packaged hamburger, instant soup.

Soy allergy

This allergy is quite common, soy is among the most well-known allergens, as well as milk, eggs or nuts. However, analyzes have confirmed that enzymes in fermented soy products partially destroy allergens. Products processed in this way would not have to cause allergic reactions, or minimal reactions. You can also read about which products are fermented below in this article.

The most common symptoms of an allergic reaction to soy include:

• tingling of the lips and tongue
• itchy skin anywhere on the body
• red spots on the skin
• hoarseness, feeling of obstruction in the throat, shortness of breath
• diarrhea, vomiting, abdominal cramps

Allergy sufferers should avoid semi-finished products, i.e. prepackaged foods – they usually contain traces of soy. The soy content notice on the label is often hidden in the list of added spices. Often not even under the term soy, but as E322 – lecithin emulsifier. It is commonly found in sweets, chocolates and pastries. If you suspect an allergy, buy mainly fresh food – fruit, vegetables, but also meat; It is best to bake pastries and sweets yourself at home.

Due to its versatile use, however, soy is truly ubiquitous. Especially for severely allergic children, it is necessary to know that soy is not only found in food, but also in common objects or preparations.

Soy can also be part of these products ¹⁸ :

• puzzle (most often glue or soy paints)
• plush toys (often soy is part of the filling, but sometimes also outer fabric and thread)
• colored kits (soy contained in the dye)
• crayons (made from soy oil or wax)

• common household cleaners (especially ecological products)
• cleaning wipes for surfaces and hands
• perfumes (especially those with a vegan formula containing soy wax)
• body moisturizing mists and sprays
• lip balms
• nail products (polish removers, but also creams and oils)

• upholstered furniture (chairs, couches and armchairs)
• carpets
• car interiors
• mattress (memory foam may contain soybean oil)

Economical and universal

Soy is also the most economical legume in the world. It offers countless uses. Up to 75% of global production is used as animal feed ¹⁹ . During the processing of feed soy meal, a large number of by-products are produced – flour, oil, protein and others. Soy is not only part of the human diet, but also, for example, oil, fire extinguishers, glues and other chemical products.

Edible soy products

Products intended for consumption are divided into fermented and non-fermented. Non-fermented foods include soy milk, soy flour and tofu. In contrast, soy sauce and the oriental dishes Tempeh and Natto undergo fermentation.

Fermented soy

Soybeans contain not only controversial isoflavones, but also goitrogens – so-called anti-nutritional substances that can block the production of hormones in the human body. Among other things, soy also contains a large amount of phytic acid, which prevents the absorption of minerals and trace elements and can contribute to the exhaustion of the organism. The fermentation process reduces the content of all these substances, thus breaking down the anti-nutritional and potentially harmful effects of soy.

Nutritional benefits

Fermented soy products are beneficial for health, contain countless nutrients and are also dietary. For example, no other flavoring sauce on the market can match high-quality soy sauce in terms of calories. In addition, it is full of enzymes and they support digestion, which is more than desirable when losing weight.

Miso

Traditional thick soy paste, made by fermentation with the help of koji bacteria (a cultured bacterium beneficial to the body that forms mold). Cereals, most often rice, are also added to some types of paste during the process. There are several versions, from different producers, and some are fermented for several years. They are mostly gluten-free.

What to use Miso for?

• It is commonly used to make a unique miso soup. Its basis is not only miso, but also seaweed and smoked fish broth. Other ingredients are very variable – mushrooms, root vegetables, potatoes, pumpkins or beetroot.

• It is also usually used to flavor meat and vegetable broths, sauces (most often mushroom) and dressings. You can also flavor butter or margarine with it.

Tempeh soy meat

In the production of Tempeh, whole soybeans are fermented together with a specific fungal mold. The resulting mass is then pressed into the desired shape (cubes or cakes). Tempeh is commonly referred to as soy meat. Not only is it a popular meat substitute, it is also the most digestible of all soy products for the human body.

How to Cook Tempeh

• You can use it in absolutely all recipes instead of meat. There are no limits to imagination, because Tempeh tastes wonderful no matter how it is processed. So what to try? Grilled slices, goulash, hamburger, spaghetti alla carbonara and many more. Check out the best Tempeh recipes and choose the most suitable one for you.

Natto soy cheese

Natto, also known as soy cheese and Japanese cottage cheese, is made in a similar way to Tempeh, but with the help of a different bacteria. For that reason, it has a completely different consistency and taste. It is unmistakable for its specific ammonia aroma, bitter taste and gooey form.

How to consume Natto?

• It is not for nothing that it is compared to the Czech Olomouc cheese curds. You can eat it very similarly, i.e. raw with baked goods.

• Due to its distinct taste, which may not be pleasant to everyone, it is very often served drizzled with soy or Worcester sauce.

• It is also suitable for salads, pasta and egg omelets. In Japan, it is usually served as a so-called Natto bowl – with rice, raw egg, spring onion and dried seaweed.

Soy sauce

True Asian soy sauce is created with the participation of fungi from the genus Aspergillus. Soybeans and wheat are first cooked and then allowed to ferment with bacteria for up to 8 months. For that reason, the sauce prepared according to the original recipes is naturally more expensive. Cheap, industrially produced sauce is not fermented and is produced by chemical processing – you will probably come across this most often in ordinary supermarkets.

Types of soy sauces and what are they suitable for?

Light soy sauce has a less dense consistency and is used similarly to regular spices. It is suitable for dressings and marinades and is also a basic ingredient of the poke bowl dish .

Dark soy sauce is full of caramel, making it thicker and sweeter. It is mainly used in foods to “give them color”. It perfectly underlines the taste of all kinds of meat, try it, for example, in recipes for pork rolls .

Thick soy sauce is made from sugar and corn or potato starch. It is quite sweet and is used as a dip by itself. It is a common part of Taiwanese cuisine, where rice dumplings, steamed vegetables, and savory pancakes are topped with it.

Tamari is made only from soybeans, not wheat. It is therefore gluten-free and, with the usual processing, also vegan.

Shoyu is most often used for flavoring cold, i.e. not in hot dishes. It is therefore particularly suitable for preparing sushi.

Unfermented soy products

The so-called unfermented products that do not undergo treatment with the help of bacteria. These products are not free of potentially harmful substances, so you should consume them in moderation, in reasonable quantities.

Tofu

Common Tofu, also known as bean curd, is made similarly to cheese. That is, from soy milk, the resulting mass is then pressed into blocks. It is the most popular source of vegetable protein in China. It is often used instead of meat in vegetarian and vegan diets. Tofu is gluten-free, low-calorie, cholesterol-free and full of calcium. It has no specific taste, so it is often referred to as a tasteless food.

Block Tofu

The most common type that you can find in any store. Both soft and firm versions are sold, and even flavored (smoked tofu). It retains its shape during heat treatment, so it is suitable for grilling, baking and frying.

Silken Tofu

During production it is not pressed, so it is wet and soft, its consistency resembles pudding. It can be easily mixed and added to, for example, smoothies, yogurt, sauces and soups. Again, it is produced in several variants from fresh to solid. It is mainly available in specialized stores.

How to prepare Tofu

You can meet frozen, dried and canned form. Most often, however, you buy tofu packaged and chilled. You can eat any kind raw. If you are going to heat treatment, you will be pleased that whether you boil, fry or bake Tofu – it will be ready in 3 minutes.

Preparation before cooking – chilled block Tofu:

1. Cut open the wrapper and pour out all the liquid.
2. Prepare a layer of absorbent paper towels.
3. Remove the tofu from the packaging and place on paper towels.
4. Allow to dry for at least 10 minutes.
5. If the tofu is soft or medium firm, it is already ready for further cooking.
6. Firm and extra firm must be wrapped in towels (fabric or paper) and loaded with an object weighing preferably up to 1 kg.
7. Leave it loaded for at least 30 minutes, preferably an hour. During pressing, you can change wet wipes for dry ones several times.
8. Afterwards, even the firmest Tofu is drained of excess water.

What to cook with Tofu?

• Tofu coated in breadcrumbs or batter can be fried in the same way as cutlets or cauliflower.

• It is often used as a meat substitute in bun bo nam bo. If you are not familiar with these bowls, full of vegetables and rice noodles, check out our selection of the best recipes . They are seriously great!

• Healthy crunch – these are tofu chips. It is enough to cut (preferably extra firm) pressed tofu into equally thin slices, season to taste and slowly bake in the oven until crispy.

• Mixed tofu is suitable for spreads, dips and cold sauces. The most popular is the smoked tofu spread .

• Silk species are a great and versatile ingredient for sweet dishes. You can add them to pudding or homemade ice cream instead of milk and cream. You can also bake a simple and quick tofu cheesecake .

Storage

Uncooked tofu is a rather quickly perishable food. Do not consume it after the use-by date, as is customary with most foods. It is best to process tofu whole and immediately after opening the package. If you need to keep some of it, put it in a sealable container, fill it with cold water, cover it and store it in the fridge for a maximum of 3 days. If it has a sour taste, it is spoiled.

Soy flour

The flour is made from roasted, finely ground soybeans and is the basis for the subsequent production of soy protein. It is available on the market in several versions – defatted (only 1% oil), low-fat (up to 9% oil) and full-fat or natural (around 20% oil). However, in any form, soy flour is gluten-free.

Why use soy flour instead of wheat flour?

High in protein – that’s why soy flour is so great. Thanks to it, your sourdough bread will be much fluffier; as well as sweet desserts. It is indispensable when frying, as it prevents the absorption of oil into the food compared to ordinary flours.

If you would like to cook and bake only and only with soy flour, you need to look for specially adapted recipes. Mere replacement in classic recipes does not work very well because of the different structure of soy flour; it can normally replace only 40% of the weight of wheat flour.

Soybean oil

Soybean oil ranks among vegetable oils and is the second most consumed in the world ²³ . The smoke point is around 230 °C, i.e. much higher than, for example, virgin olive oil (191 °C). It is suitable, like rapeseed, for high-temperature frying and baking.

What is a smoke point? The temperature at which the fats contained in the oils begin to decompose, burn and produce smoke that can be harmful to the human body (toxic and carcinogenic).

Soybean oil is rich in vitamin E, omega-3 and omega-6 fatty acids. That is why it is widely added to cosmetic products – it supports the elasticity of the skin and hair, retains moisture in them, hydrates.

Soy milk

Soaked soybeans, ready for fermentation, produce a liquid – soy milk. You can currently find this in any store as a lactose-free substitute for cow’s milk. Flavored variants – chocolate, strawberry and others – are just as easily available.

How to use soy milk?

• It is suitable for preparing breakfast. Use it in smoothies, cereal or coffee. You can replace cow’s milk with soya milk in a recipe for pancakes , muffins or even brownies.

• Do you love pasta? Make a béchamel sauce from soy milk and you can try meatless lasagna right away.

Recipe for homemade soy milk

1. Place 1 cup of softened dried soybeans (see preparation/soaking procedure) in a blender and pour 800 ml of water.
2. Blend until completely smooth (preferably at least 10 minutes).
3. Pour the resulting mixture into a pot and cook for 15 minutes on a low heat, stirring constantly.
4. During cooking, continuously remove the foam that will form on the surface.
5. Strain the boiled milk through cheesecloth.
6. Store in the fridge and use within 2 days.

In summary – are soy substitutes healthier?

As one of the few, vegetable proteins contained in soy are considered complete. They contain all the necessary substances, including amino acids, which the human body needs for proper growth and development.

Compared to cow’s milk, soy milk is easier to digest, it does not contain lactose or cholesterol.

Soy flour contains up to 3 times more protein than wheat flour. In addition, it has a low glycemic index and much fewer carbohydrates, so it is suitable for weight reduction.

Tofu mayonnaise (tofuness) has half less fat than classic mayonnaise. In addition, it provides the body with a considerable amount of calcium and magnesium.

Industrial soy products

Soybean oil is commonly used in industrial production. We can find it, for example, in paints and ink. In 3D printing, soy-based ink is used almost regularly. Biodiesel is also produced from soybeans through the transesterification process. It has been very popular in recent years, because it burns much cleaner than diesel from oil. It is a renewable resource and environmentally friendly.

Soy is also the basic raw material for biocomposites, which are currently popularly replacing wood and chipboard in furniture production.

Soy candles

Candles made of soy wax are particularly popular. It burns much more slowly than conventional paraffin, so the candles have a longer “lifetime”. Paraffin wax is made from petroleum and produces black fumes when burned. However, soy burns cleanly and almost without soot. It is also a better carrier of fragrance, so soy candles naturally have a more intense aroma.

Soy cultivation and the environment

Along with oil palm and livestock farming, soy is responsible for 40% of global deforestation. The area of soy grown globally is as large as Belgium, Germany, the Netherlands and France combined ³⁰ .

It is assumed that as the population grows, the production of animal products – meat, milk, eggs – will increase by an average of 23% for each. This will also increase the area needed to grow soybeans, which serve as primary feed for animals. Currently, however, pastures and arable land, used for growing fodder, already occupy 80% of all the world’s agricultural land ³¹ .

In the future, all the mentioned factors associated with soy cultivation could have catastrophic effects on the environment.