Soybeans have been eaten for thousands of years in Asia as vegetables and in processed and fermented foods, sauces, oils and curds. "Soybeans" and "soy" are terms used interchangeably to describe the legume that not only provides high-quality nutrition, but is the raw material for a multitude of commercial products. Soybeans are grown worldwide, and edible soy products are increasingly popular in Western countries.
Soy's Forms
It's possible to serve up a different soy product every day of the week. Soy milk is made into baby formula, ice cream and yogurt and is a milk substitute for vegetarians and people who are lactose intolerant. Soy protein is mixed with other plant-based products to make meat analogs such as meatless burgers, hot dogs and "ground beef" to use in recipes. Dried soy is ground for flour, and soy oil is sold on its own and as vegetable oil when combined with other oils. Tofu is a curd made from soybeans and can be creamy or very firm, like cheese. Miso is a salty soy paste for flavoring soups and sauces, and soy sauce is an essential condiment for Asian foods. Since soy is a complete protein, soy isolates are extracted from whole soybeans and added to other foods for extra protein.
Health Benefits
Soybeans have been both hailed for their health-giving properties and condemned for the health risks they present. Neither view is grounded in conclusive scientific research. The Linus Pauling Institute says that soy is the richest source of estrogen-like isoflavones in the human diet but that miraculous claims for soy have yet to be proven. Soy is said to build bones, protect against breast cancer, lower levels of bad cholesterol, inhibit prostate cancer, alleviate unpleasant menopausal symptoms and protect against certain cancers. But tests of soy's preventive and healing properties have yielded very mixed results, and although it is generally considered a healthy food, soy can interfere with some treatments. Check with your doctor before taking soy or adding it to your diet if you have any type of medical condition.
Nuts, Sprouts and Edamame
Soy's versatility makes it a good snack and a nutritious addition to salads, sandwiches and other meals. Soy nuts are large seeds from the soy plant that are soaked and baked or roasted to make them crisp. They have more protein and fewer calories and fat than tree nuts so soy nuts can be a healthy snack alternative for people with tree nut allergies. Soy seeds can be sprouted for a crunchy salad topping or tossed into the blender to add protein to a green smoothie. Another soy product, edamame, refers to easy-to-digest, nutty-flavored, green soybeans that are picked just as they ripen. Edamame pods are lightly boiled and the beans eaten directly from the shell, which sometimes is sprinkled with salt crystals before serving. Edamame is a good source of protein, carbohydrates, vitamin C, vitamin A, calcium and phosphorus.
Specialty Soybeans
Specialty soybeans are grown in the West for a variety of consumer demands. Large beans are used for tofu and soy nuts. Organic food-grade soybeans are a response to the growing market for organic products such as soy milks and soy sauce. Consumer choice also drives the cultivation of non-genetically modified soybeans for those who mistrust bioengineered agricultural products. Small to medium-size soybeans are grown for sprouts, and the smallest seeds are used for a fermented food called natto that is popular in Japan and a niche product in the American market. Soy is also grown for commercial and industrial products such as cosmetics, inks, pharmaceuticals and textiles.
References
- Fairfax County Public Schools; Soybean Facts; 2008
- Edamame.com: What's Edamame?
- University of Kentucky Cooperative Extension Service; Specialty Soybeans; January 2009
- Linus Pauling Institute; Soy Isoflavonones; December 2009
- University of Kentucky Cooperative Extension; Flavorful Nuts; Sandra Bastin, et al; March 1997
- University of Kentucky Cooperative Extension Service; Edamame; July 2009
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