The impact of soybeans on the body has been arguing for more than a year: someone calls any product with their participation a surrogate and a parody of normal food, for someone they, on the contrary, are salvation - in particular, for vegetarians. But how do you really need to take such food?
In particular, attention is paid to the question of the benefits and harm of soy milk - in the dry and traditional form, the demand for which is growing every day.
What is useful soy milk?
This product is most popular in Asian countries, where vegetable food is preferred to vegetable. But at the same time, soy milk is a frequent guest in America, and even in some regions of Europe, and after vegetarianism became a fashionable trend, the demand for a new drink for most of the people began to increase in Russia. Can it be a full-fledged analogue of cow or goat milk?
- Visually, it really looks like an animal product, not only with its consistency and barely perceptible aroma, but also the ability to sour during long-term storage. For this reason, it is not recommended to keep open packages in the refrigerator for longer than 2–3 days.
- Unlike animal milk, soybean has a pronounced sweetness due to sucrose. But milk sugar - lactose - is not in it. Such a nuance makes this product extremely attractive in the eyes of people with intolerance to this element.
- The calorie content of soy milk is 54 kcal per 100 g, while this volume contains 3.27 g of proteins, 1.75 g of fats and 6.28 g of carbohydrates. The product, like most vegetable, is absolutely dietary, but no less nutritious than the animal version. In addition, it lacks cholesterol.
Nevertheless, soybean milk is hardly capable of becoming a full-fledged substitute for cow or goat milk. If we talk about its pure form: the proportion of calcium in it is negligible - 25 mg per 100 g, as a result, to fill the deficit of this element, it is necessary either to purchase options for it enriched by the drink, or to take calcium in tablets. But here is a rather high indicator of the required cardiac activity of potassium (118 mg), as well as sodium and phosphorus (51 mg each). Among the vitamins are A, K, choline, niacin acid. Such scarcity is compensated by the presence of lecithin, isoflavones, unsaturated fatty acids and 8 essential amino acids.
- Doctors advise to include soy milk in the diet for peptic ulcer, gastritis and gastroduodenitis, as well as increased acidity of gastric juice, chronic cholecystitis. Compared with any milk of animal origin, soybean is absorbed much easier and does not harm the digestive tract.
- There is a place to be this product in the menu of people with hypertension, diseases of the cardiovascular system, and those who are obese. Pediatricians recommend it as a food for young children who do not absorb lactose, so as not to exclude a completely dairy group.
At the same time, all the beneficial properties of fresh soy milk are also preserved in its derivatives: for example, tofu cheese, which has a nutty flavor and softness of Italian ricotta.
Contraindications to the use of soy milk
As for the opinion of opponents of this product, it is primarily based on the presence of phytic acid in soy milk - this element does not completely absorb calcium, magnesium, iron and zinc, because it binds them into a single molecule. Thus, from the available amount of these microelements "to the cause" is half or a little more, and as a source of calcium, soy milk is completely useless.
- Isoflavones - phytoestrogens that positively affect the condition of the skin and protect against the development of benign formations in the female body, with an excess of show the reverse side of the coin. And due to the fact that their number in soybeans is quite large, experts advise not to get involved in such products.
Nevertheless, real harm from soy milk can often be traced only when choosing an incompetent manufacturer who used genome-modified or low-grade beans to absorb it, which absorbed substances undesirable to the human body.
Can I make soy milk by myself?
The easiest way to make milk from soybeans at home is to use a special soy-cooker or soy cow. But to acquire it for the sake of a one-time procedure (what if you don’t like the result?) Is extremely unwise, so you can resort to using an ordinary blender.
- Soybeans should be soaked in cold water for 10 hours, then rinsed and soaked again, but only by 2 hours. In the soaking process, their volume will increase, so do not take too much.
- Now you need to prepare the usual clean boiled water: 200 g of dry beans need 1 liter of liquid. Peel the beans, rinse them again, and put them in the blender jar. There, pour the prepared water, but so that it is only a thickness of a finger blocked the layer of beans. The rest temporarily set aside.
- Beat at maximum speed until the consistency is smooth. Pour the resulting fluffy mass into the pan, put on the fire, and cook for 20 minutes. after boiling on medium power without a cap. In the process, do not move away from the plate, as you will need to continuously remove the foam.
- Now cool the milk, stretch the gauze folded in 2-3 layers through which to pour the liquid from the pan over a large glass jar.
The pressed mass (okara) can be used to prepare various dishes: it has no taste and is well stored in the freezer. Most often it is added to the dough, as well as to cereals and minced meat.
So what's more in soy milk - harm or benefit? Among the negative properties, only the negative effects of phytic acid have been scientifically proven, whose proportion is quite large; a neutral assessment is given to the fact that there is very little calcium in soy milk, for which the milk group is valued. However, it is a good source of protein with minimal fat and no lactose, which makes it an excellent option for a large group of people.