SOYABEAN – THE MAGIC BEAN
Soyabean is one of the few foods known to man that is High in protein yet low in carbohydrate, low in saturated fats and 100% cholesterol free.
Let us logically evaluate the supposed benefits of soyabean. Compared with other foods we eat on a regular basis, soyabean is arguably nutritionally superior because it is
SOYA HEALTH BENEFITS
1. A) RICH IN PROTEIN
Soyabean is very rich in protein.
The quantity of protein in soyabean as a percentage is the second highest amongst all vegetarian sources. (the highest being in seaweed).
The quality of soya protein, (proteins are made of amino acids in varying percentages) as defined by its amino acid profile and PER is equivalent to that of milk, meat and eggs yet it contains no cholesterol. It contains all the 9 basic amino acids (protein is made of amino acids) in the correct ratios.
FOR VEGETARIANS Most vegetarian foods tend to be low in protein. Amongst the high protein vegetarian foods are lentils (dal) and seaweed.
B) HEART HEALTHY : CHOLESTEROL FREE AND LOW IN SATURATED FATS
The great health benefit of soya dairy foods like tofu is that they are 100% cholesterol free and very low in saturated fats.
The USA FDA (Food and Drug Administration) after years of detailed research and discourse has allowed heat treated soya dairy foods the following health claim –
“6.25 grams of Soya Protein as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease”. The label also has to state the amount of soy protein in each serving.
All products of Chetran Foods fit this health claim. The serving suggestion that fits the health claim are
a) Tofu and Herbal Tofu : Roughly 125 grams
b) Soymilk Natural : Roughly 500ml
c) Soy dahee: : Roughly 200g
Patients suffering from Coronary Heart disease, High Blood Pressure and Hypertension have a problem of cholesterol deposits along the inner wall of their blood vessels, which constrict the area of the blood vessels and in serious cases lead to blockages. Hence they are required to
a. shift to diets which are free of cholesterol, yet provide them sufficient protein, fats and carbohydrates. Soya, dal, seaweed, etc.
b. Preferably shift to diets that can reduce (sic!) cholesterol. Heat treated soyabean along with other/foods such as oats, fish, etc are known to reduce cholesterol.
c. Shift to diets that are lower in saturated fats
The other foods eligible to make this health claim are white oats, some kinds of fish, almonds, etc.
Findings of some other studies by leading Associations in the USA related to soyfoods are as under
a) CHOLESTEROL REDUCTION: The American Heart Association recently concluded that 25-50 grams of soy can help lower levels of LDL cholesterol, known as “bad” cholesterol, by as much as 8%. The published report suggested that individuals with cholesterol levels over 250 mg/dl would experience a “significant” reduction of 7 to 20 per cent in levels of serum cholesterol if they substituted soy protein for animal protein. Cholesterol reduction was insignificant for individuals whose cholesterol was lower than 250 mg/dl
b) SOY PROTEIN, NOT NECESSARILY SOY ISOFLAVONES : The American Heart Association Science Advisory Conclusion states “Earlier research indicating that soy protein, as compared with other proteins, has clinically important favorable effects on LDL cholesterol and other CVD risk factors has not been confirmed by many studies reported during the past 10 years. A very large amount of soy protein, more than half the daily protein intake, may lower LDL cholesterol by a few percentage points when it replaces dairy protein or a mixture of animal proteins. The evidence favors soy protein rather than soy isoflavones as the responsible nutrient. However, at this time, the possibility cannot be ruled out that another component in soybeans could be the active factor. No benefit is evident on HDL cholesterol, triglycerides, lipoprotein(a), or blood pressure. Thus, the direct cardiovascular health benefit of soy protein or isoflavone supplements is minimal at best. Soy protein or isoflavones have not been shown to improve vasomotor symptoms of menopause, and results are mixed with regard to the slowing of postmenopausal bone loss. The efficacy and safety of soy isoflavones for preventing or treating cancer of the breast, endometrium, and prostate are not established; evidence from clinical trials is meager and cautionary with regard to a possible adverse effect. For this reason, use of isoflavone supplements in food or pills is not recommended. In contrast, soy products such as tofu, soy butter, soy nuts, or some soy burgers should be beneficial to cardiovascular and overall health because of their high content of polyunsaturated fats, fiber, vitamins, and minerals and low content of saturated fat). Using these and other soy foods to replace foods high in animal protein that contain saturated fat and cholesterol may confer benefits to cardiovascular health. Soy protein also may be used to increase total dietary protein intake and to reduce carbohydrate or fat intake.”
C ) LEAN IN SIMPLE CARBOHYDRATES YET RICH IN SOLUBLE FIBRE
DIABETES AND SUGAR RELATED : – People suffering from diabetes or elevated blood sugar levels need to take care to avoid high glycemic foods i.e foods containing simple carbohydrates that release very quickly unto the bloodstream. Hence they are required to
a. Reduce intake of simple carbohydrates. In East Asia /China soymilk has long been prescribed for diabetes because it contains only 1% carbohydrates and no starch.
b. Consume Soy fibre products – Soy fibre, popularly known as Okara is a high protein and high fibre food. Like all high fibre foods, it has been shown to improve glucose tolerance and insulin response in diabetic patients. Ctrans Soya Snax (jeera papdi) and soya pudina spread fall in this category.
c. Shift to complex carbohydrates that decompose into simple sugars over an extended period of time.
Hence soyamilk in preference to cow’s milk (4 grams lactose (simple sugar) vs 1g in soymilk) makes much more sense because of it is lactose free.
D) 100% LACTOSE FREE
1. LACTOSE INTOLERANCE :– The main carbohydrate in milk called Lactose (comprises 80% of milk carbohydrate) is digested in the human body by the enzyme Lactase. A significant share of the indian population and world population has difficulty in digesting dairy products and are considered “lactose intolerant.” The difficulty can be as mild as being uncomfortable with a few dairy products to severe forms where consumption of dairy products creates a bloated feeling, vomiting and nausea, diarrhea, indigestion stomach pain, etc Soymilk, tofu , soya dahee and all soya based dairy is ideal for people with these symptoms. Hence
a. Stop consumption of milk and milk products
b. Switch to lactose free soyamilks, ricemilks, almondmilks, etc.
Hence tofu, soyamilk, soya spreads, soya lassi and soya dahi, soya amrakhand, etc make eminent sense for lactose intolerant people
HOW TO RECOGNISE A HEALTHY SOYA FOOD ?
a. What percent of soya does the food consume?
Many foods found in the market go by the name “Soya Biscuits”, “Soya Farsan”, “Soya Apple Juice” usually contain less than 25% soyabean and the rest is rice or maida or besan, etc. Such foods offer the benefits of soya, only prorate to the percentage of soya used in the food. Hence such food nomenclature is misleading
Tofu, soyamilk, soya dahee are all 100% soya based.
b. Does the food contain the protein? Is the protein heat treated correctly?
The healthiest part of the soyabean is the protein and fibre. Not the oil or the carbohydrate. However as compared to other oils, soya oil has more unsaturated fats to saturated (85% PUFA : 15%saturates) hence is preferable to oils rich in saturated fats. Other oils good for the heart include Olive oil, soyabean oil, mustard oil, etc.
The healthy protein in soyabean is only digestible if the Trypsin Inhibitor is destroyed. Trypsin inhibitors (TIs) are found in various foods (eg: wheat, chickpeas (chhole), legumes (dal), potatoes and other tubers, egg white, soyabean). The TIs prevent the stomach from digesting these foods when ingested. TIs are destroyed by heat and pressure. The various ways of destroying TIs are
a) Pressure cooking at 1.2 atmosphere and 115 degrees Centigrade for 10 minutes. This destroys the TI to enable 99% absorption of soya protein into the human body.
b) Most other processes don’t achieve this level of TI destruction. Eg:Dry roasting as in nuts.
On the other hand, over processing of the soyabean leads to ‘denaturing’ (harming) of the soya protein. Hence the protein is no longer available to the human body
It is the superior technology of “Chetrans” that walks the fine dividing line between over and under processing of soyabean. Thanks to the fully automatic soymilk machines designed by Prosoya of Canada and Takai of Japan, this balance of temperature and pressure is achieved.
c. Does the food contain the fibre ?
Only products based on
I. The whole soyabean
II.Okara – fibrous residue of soyabean
retain the fibre along with the protein. Soymilk, tofu and soya dahis are rich in soluble fibre but poor in Insoluble fibre.
Amongst our products, the Soya Snacks, Soya Burgers and Soya Pudina Chutney are very rich in both the soya soluble and insoluble fibre.
d.Is the soya genetically modified?
Genetically modified soyabean is still not produced in India. Fortunately so !
All our soyabean is purchased from the soyabean growing belts of Maharashtra and Madhya Pradesh.
HOW HEALTHY ARE DIFFERENT SOYABEAN BASED FOODS ?
Soyabean can be processed in many ways
a) AS WHOLE SOYABEANS –
a) Roasted : As Soya Nuts : This is a 100% soyabean product. Soyabeans are soaked in water and then roasted. Care needs be taken to roast enough to remove the antinutritional Trypsin Inhibitor (TI) adequately. Hence the digestibility is never as high as Soya dairy Products.
b) Boiled/Pressurecooked – As “soya dal”. Very healthy bcos the pressure cooking at home in a pressure cooker removes most of the TI. Yet a small fraction of the TI is not killed bcos the temperature and pressure achieved at home in a pressure cooker is not as much as in an autoclave in a soya dairy.
c) Fermented : Into Natto, Miso, Tempeh etc. Very healthy because the fermentation virtually removes the TI problem.
b) AS SOYA FLOUR (heat treated).
The whole goodness of soyabean is consumed.
However most home-made or chakki ground soya flour is not heat treated hence the Trypsin Inhibitor (TI) present in the soya flour inhibits digestion. In fact most brands of Soya Flour available in the market are not heat treated
Care needs be taken to buy a brand of Soya Aaata that stresses the heat treatment has been done as required.
INTO SOYABEAN OIL.
The whole goodness of soyabean is not consumed; in fact both the protein and fibre are sold as cattlefeed.
As an oil, when compared with other oils, soyabean oil is amongst the healthiest because it is rich in unsaturated fats (MUFA and PUFA). In addition the oil also contains Omega-3 that is good for the heart.
d) SOYA DAIRY PRODUCTS :
Soya Dairy products retained an optimum amount of the goodness of the soyabean while giving a final product that is virtually free of TI. Hence they are amongst the most digestible forms of soyabean available to mankind.
Soya Dairy products are produced by an autoclave process at a temperature of 110 degrees C and a pressure of 1.1 atmosphere which completely removes the anti nutritional STIs.
CHETRAN FOODS WORKS WITH THTE LATEST CANANDIAN AND JAPANESE PROCESSES THAT ARE SO AUTOMATED THAT THE FINAL PRODUCT WILL ONLY BE EXPELLED AFTER THE TI HAS BEEN KILLED.
Unfermented : Soymilk based such as milk, mithai,
Fermented : The fermentation may be done without bacteria as in Tofu (soya paneer), Soya spreads, etc. Else bacteria may be used as in Soya dahi, Soya Lassi, Soya yoghurt etc.
e) SOYA FORTRIFIED FOODS – AATA, PAPAD, CHIVDA, JUICES
Foods such as aata/jowar, papad/chivda, fruit juices maybe fortrified with soya to increase their protein upto roughly 30%.
Soya for fortrification is available as Defatted Soya flour or Soya Concentrates or Soya Isolates. The percentage of protein in defatted soyaflour: soya concentrate : soya isolate is roughly in the ratio of 5 : 7: 9.
The goodness of the soyabean in such foods is related to the percentage of soyabean in the final food.
However the process of making soya concentrates and isolates may use HEXANE. Hexane based processes have been widely criticized in many fora because Hexane is a neurotoxic and highly-polluting petroleum-based solvent. However most responsible manufacturers use Hexane – less processes.
f) INTO OKARA (SOYA FIBRE) BASED PRODUCTS
These are very high in fibre (75%) and protein (15%) yet very low in fats and carbohydrates. Okara based soya products made with Canadian/European technology remove the the anti-nutritional Trypsin Inhibitors (TI) in Okara based products whilst Oriental technology (Chinese, Malaysian) do not remove the TIs.
Bakes – bread, biscuits, papdi
Thickners for soups and gravies
Anti nutritive and and flatulence causing factors are removed by exact heat treatment methods.
g) g) TEXTURISED VEGETABLE PROTEIN
In Include nuggets, chunks, etc. It is the by-product of the oil extraction process.
Have a ‘meaty’ taste/texture but contain only soyabean.
Most of the Trypsin Inhibitor is destroyed.
FACTS AND MYTHS
MANY PEOPLE ARE ALLERGIC TO SOYA FOODS :
These common food allergies in decreasing order of their prevalence are given below:
· Fish (e.g., bass, flounder, cod)
· Crustacean shellfish (e.g., crab, lobster, shrimp)
· Tree nuts (e.g., almonds, walnuts, pecans)
SOYA FOODS CONTAIN ISOFLAVONES THAT HAVE OESTROGENIC EFFECTS
Isoflavones are naturally occurring antioxidants found in a variety of fruit and vegetables
Isoflavones are commonly found in
a) Fruits – apples, tomatoes, papayas, pomegranate (anar), grapes, grapefruit, dates, cherries, rhubarb, plums and pomegranates.
b) Vegetables – potatoes, tomatoes, beets, carrots, peas, peppers, cucumbers, eggplant, pumpkin and yams also contain estrogen.
c) Legumes – Most legumes (dals) contain estrogen, and soybeans in particular are high in estrogen. Alfalfa, pinto beans, chick peas (chhole)and kidney beans (rajma) also contain estrogen.
d) Herbs include fennel, hops, anise and parsley.
Soyfoods are the richest known source of isoflavones.
Due to the molecular structure of isoflavones being similar to estrogen, they can mimic estrogens hence the name phytoestrogens (natural-estrogens). However, they do not contain oestrogen. Estrogen effects of isoflavones have 1/1000th the effectiveness of the estrogen hormones.
Th It is postulated that the consumption of all isoflavone rich foods including and especially soy products has many health benefits, including protection against breast cancer, prostate cancer, menopausal symptoms, heart disease and osteoporosis. However some critics claim that isoflavones can increase the incidence of epithelial hyperplasia and cause goitre and hyperthyroidism. However studies are few and far between and a lot more studies are underway to determine the exact role of isoflavones in the human body.
DEMOGRAPHY IN THE ORIENT
The consumption of soya based foods can be traced back to about 1000 years BC in the Orient. Soya was consumed in the form of tofu, miso, tempeh, natto for eons. For centuries, the secret to Oriental good health has been their consumption of soya foods, especially of the fermented kind.
SOYAFOODS USING HEXANE
This issue applies to those soya foods that the manufacture of soy protein isolate and soy protein concentrate. Manufacturers may follow either an eco-friendly way to extract the protein from the soyabean or a cheaper non eco-friendly way by using Hexane. Hexane is a neurotoxic and highly-polluting petroleum-based solvent.
Chetran foods is not involved in processing of such kind in any way.