Soy - composition and calorie content, benefits and harms

Soy is a herbaceous crop fruit with a high content of vitamins, minerals and other substances that provide tremendous health benefits for women and men. Soybeans can be boiled or stewed and consumed sprouted.

Soy is a unique ingredient from which many other soy products are made: milk, cereals, butter, flour, meat, pasta, sauces, asparagus, tofu cheese, edamame, yubu. All this is included in dietary and sports nutrition, and therefore is appreciated by people trying to keep themselves in shape. At the same time, it is worth knowing what harm can be caused by soybeans and products made from them and what are the contraindications to their use. You will learn about all this and much more from our article.

Calorie content of soy

The calorie content of soybeans can vary. This is due to the way the product was processed. The beans can be boiled, sautéed, or braised with other ingredients, such as meat and vegetables. There is a difference in the number of calories of boiled, fresh, roasted beans. In some cases, this difference is significant.

© aki - stock.adobe.com

The table provides data on the total number of calories per 100 g and the nutritional value of different types of soybeans.

The most high-calorie fried beans: they have almost three times more calories than boiled beans, four times more than sprouted soybeans, over 100 more than fresh ones. That is, the calorie content of soy will directly depend on the form in which it is planned to use it.

Products made from soy are often included in the diet due to their low calorie content. However, there are those with a lot of calories. To know which foods will not add weight, and which, on the contrary, will negatively affect the figure, we will provide you with a table with indicators.

Soy products are a good substitute for milk, meat, flour, pasta. For example, soy flour has 291 calories, while wheat flour has 342 calories, soybean paste contains 197 calories, and wheat flour has 344 calories. Consider the calorie values ​​of fresh, boiled and roasted beans.

Chemical composition and useful properties

The beneficial properties of soy are related to its chemical composition. The product has a beneficial effect on human health due to the fact that the plant contains many vitamins, minerals, amino acids and other nutrients. Each substance affects one or another system or organ, and in combination they become the basis for health and well-being.

So what is soy rich in?

© Keddy - stock.adobe.com

Soybeans really contain many substances, the benefits of which for the human body are simply enormous. Vitamin, amino acid, protein and other compounds, as mentioned earlier, affect all systems. Let's consider this issue in more detail:

1. B vitamins. They have an active effect on the nervous and immune systems. These substances improve brain function, affect metabolism and metabolic processes. It is the B vitamins that have a complex effect on the body. They charge you with vivacity, stimulate physical activity. The positive effect on immunity is also the merit of the B vitamins.
2. Vitamins A and C. Fight viral and infectious diseases. These substances are natural antioxidants. Vitamin A also affects the organs of vision: relieves stress and fatigue.
3. Tocopherol. It joins vitamins A and C, showing its antioxidant properties, slows down the aging of cells, while reducing the activity of free radicals.
4. Lecithin. It is easily absorbed, due to which the metabolism is accelerated and, as a result, excess weight is lost. The combination of lecithin and choline eliminates bad cholesterol from the body. That is, soybeans are a good prevention of cardiovascular diseases.
5. Copper and iron. They prevent the development of anemia, take part in the work of the circulatory system, bring it back to normal.
6. Vitamin E and K. They have a beneficial effect on the circulatory system. These substances improve blood clotting and promote vasodilation. Vitamin E has anti-aging properties, that is, the skin becomes more elastic, beautiful and tender, and wrinkles are smoothed out. Doctors note the beneficial effects of vitamin E on reproductive function.
7. Amino acids. They are responsible for many functions. One of the most important is the elimination of heavy metals and radionuclides from the body. Clearing such harmful substances is of great importance for people who live in regions with unfavorable environmental conditions. In addition, it is a building material for body cells.
8. Alimentary fiber. Responsible for removing toxins and toxins. Thanks to this, the work of the gastrointestinal tract is normalized. Processes in the pancreas, stomach, and intestines are stabilized. Dietary fiber solves problems such as flatulence, bloating, diarrhea, and constipation.

These are the beneficial properties of soy that affect the health of both men and women. And now let's dwell in more detail on the benefits of soybeans exclusively for the beautiful half of humanity.

As for women, soy contains natural isoflavones that have a positive effect on hormones. Thanks to these substances, all processes associated with the hormonal system are regulated and restored. There are no side effects at all. So, the benefits of soy for the female body are as follows:

• eating soybeans reduces the risk of developing malignant cancers such as breast cancer;
• fats in the female body are not deposited due to lecithin, which is in the composition of soy, and the formed fat cells are burned, which leads to getting rid of excess weight;
• products made from soy can relieve menopause, the painful symptoms of which are caused by a lack of estrogen. Hot flashes disappear, and the risk of osteoporosis decreases.

We separately focus on the benefits of sprouted soybeans. Sprouts contain a lot of healthy protein. In addition, they are rich in vitamins, minerals, enzymes and other biologically active substances. At the same time, the calorie content of the sprouts is quite low. Thanks to the use of sprouted soybeans, the intestines are cleansed of toxins and carcinogens. Coarse fibers swell, absorb all harmful substances and rid the body of them. Remarkably, soy sprouts contain 30% more fiber than wheat.

Harm and contraindications for use

There are no ideal products in nature. Everything in one way or another can harm the body, and for some categories of people there are strict contraindications to use. Soy is no exception. Its use in excess is fraught with negative consequences. Which ones exactly?

1. Soybeans contain substances that can disrupt the thyroid and endocrine system. In this case, there is a high risk of goiter, thyroiditis and similar diseases.
2. Beans contain oxalic acid, which, in excess, leads to the development of urolithiasis.
3. The assimilation of some macro- and microelements (zinc, calcium, iron, iodine) is slowed down by the enzymes that make up soy.
4. Excessive consumption of soy products causes hypertrophy of the pancreas, as a result of which its normal functioning is disrupted. Accordingly, this leads to pain and disturbances in other systems and organs.
5. The progression of Alzheimer's disease and senile dementia is also accelerated by the substances in soy.
6. Soy phytoestrogens are useful, but in excess amounts they disrupt the functioning of the reproductive system in women, contribute to disruptions in the menstrual cycle, acute pain during its course, and complicate the process of childbirth. Girls develop faster because of these substances, while boys, on the contrary, develop more slowly. An excess of phytoestrogens can cause miscarriage during pregnancy, as well as lead to fetal defects.
7. Soy isoflavones are also unsafe for men, because they reduce testosterone production, weaken potency, and weight problems appear.

Based on this, you can make a list of people for whom soy and soy products are contraindicated. So, it is recommended to completely exclude the product from the diet or consume it in a minimum amount:

• pregnant women;
• small children;
• people with diseases of the endocrine system;
• people with individual intolerance (allergies).

For those with diabetes mellitus or overweight problems, the use of soy products is allowed, but only in small quantities. Do not forget that even a healthy person can eat no more than 150-200 g of soy per day. You should be wary of genetically modified foods. It is scientifically proven that GMO soybeans cause allergic reactions and contribute to significant weight gain.

Soy will only benefit the body if you adhere to the daily rate of its use, follow the recommendations of the attending physician and do not forget about the contraindications to taking beans and products from them.

Soy for weight loss and sports nutrition

It has been proven that the use of soy fruits contributes to weight loss, in addition, the product contributes to the formation of relief muscles in athletes. How is this happening? As mentioned earlier, soy is rich in vitamins E and group B, essential and essential amino acids (protein), minerals (potassium, iron, calcium, phosphorus) and other useful substances. This makes soy products (soy milk, soy meat, tofu, soy sauce) easy to digest. They contain a lot of vegetable protein and biologically active components.

© denio109 - stock.adobe.com

Useful substances in soybeans and sprouts reduce cholesterol levels, improve metabolic processes in the body. In combination with physical activity, these components help not only to get rid of excess weight, but at the same time not to lose muscle mass. There are a huge number of soy diets, thanks to which you can lose weight, tighten muscles, get rid of cellulite and eliminate swelling. Diet soy food is the path to a healthy and beautiful body.

What is the essence of the soy diet?

A soy diet does not mean that you should eat exclusively soy. The main principle is to use analogs of conventional products. For example, ordinary cow's milk is replaced with soy milk, wheat flour - with soy flour, beef, chicken, pork - with soy meat. Regarding the latter, this is only optional, because some types of meat are also low-calorie when cooked correctly.

There are many different soy diets, but in any case, you should adhere to these principles:

1. Eat often, but in small portions (200 g per meal). There should be 4-5 meals.
2. You need to drink at least 1.5-2 liters of liquid per day. In addition to water, green tea is allowed, but only without added sugar.
3. The salt is replaced with soy sauce.
4. It is allowed to use olive oil, lemon juice or soy sauce to season dishes during their preparation. No animal fats and dressings based on them.
5. Food should be steamed only or baked in the oven. Cooking is acceptable, but frying is strictly prohibited.
6. Leave the soy diet gradually to maintain the results.

Basis of the diet

The basis of the soy diet is beans, milk, tofu cheese, soy meat. These soy products are allowed to be supplemented with other foods. During a soy diet, you should not give up:

• vegetables (tomatoes, cucumbers, carrots, beets, peppers, cabbage);
• fruits and natural juices from them (kiwi, plums, citrus fruits, apples);
• mushrooms;
• cereals (oatmeal, buckwheat, brown rice);
• dried fruits (dried apricots, prunes);
• legumes (green beans, peas);
• bread (rye or bran cereal), whole grain loaves.

These foods must be included in the diet. Again, they cannot be fried. Diet food is baked, boiled, or steamed food.

Important! The following products are strictly prohibited: chocolate, sweet flour products, cocoa, pasta, white rice, fatty meat and fish. It is necessary to completely abandon alcoholic and carbonated drinks, natural and instant coffee, sugar and salt. Eliminate salted foods, smoked foods, fast food and convenience foods from your diet.

Before starting a soy diet, we recommend that you see a specialist. It will help you develop the correct daily menu, determine the duration of the diet, depending on how many kilograms you need to lose. The specialist will explain how to get out of the soy diet and introduce animal products into the diet.

Soy products are appreciated by athletes for the fact that their use restores strength after heavy physical exertion, enriches the body with useful substances, gives a feeling of satiety with a minimum intake of calories. Soy will not harm the figure, but will contribute to recovery, weight loss and a toned appearance. This product must be included in the diet in the absence of contraindications.

Watch the video: Is Soy Amazing u0026 Should You Eat It? (November 2024).