Humble soybean rich in nutritional value<\/p>\n
Maria Endah Hulupi, The Jakarta Post, Jakarta<\/p>\n
Although soybean-based tempeh and tofu make popular snacks at
\nstreetside food stalls all over the country, they do not get the
\nrespect they deserve.<\/p>\n
Despite the growing popularity of vegetarianism in the
\ndeveloped world, with soy foods figuring prominently in meatless
\ndiets, tofu and particularly tempeh get a bad rap here.<\/p>\n
The country's first president, Sukarno, is still remembered
\nfor his statement that \"bangsaku bangsa tempe\" in expressing his
\ndisappointment with the country's development, and the image of
\ntempeh as a substandard, \"poor man's food\" stuck.<\/p>\n
It turns out that these much-maligned foods are in fact rich
\nin nutritional value. Research shows that the soybean is among
\nthe most nutritious legumes, helping ensure good health and
\nimproving learning and memory.<\/p>\n
Apart from figuring in various nutritious meals, soybeans are
\nalso widely used to make skin care products, such as body and
\nmassage oils, moisturizers and scrubs.<\/p>\n
Soybeans are rich in protein, fiber and minerals and also
\ncontain compounds that are potentially anticarcinogenic, and may
\nbe particularly valuable in warding off colon cancer.<\/p>\n
According to the Central Soy Company, one of the soybean's
\ncomponents, lecithin, and its primary component choline is good
\nfor cardiovascular health, liver and cell function, reproduction,
\nchild development, cell-to-cell communications and physical
\nperformance during endurance activities.<\/p>\n
Lecithin helps lower cholesterol levels, inhibits cholesterol
\nabsorption in the intestine and increases cholesterol excretion,
\nthe company said. Choline is an important substance for the brain
\nand mental development in fetuses and children; a choline-
\ndeficient diet may lead to abnormal liver function in humans in
\nonly a few weeks.<\/p>\n
Tempeh and tofu are great sources of protein, both for
\nvegetarians and people trying to lower their meat intake. This is
\nthe reason many local nutritionists encourage people from the
\nmiddle to low income brackets in this crisis-stricken country to
\nconsume more legumes, especially tempeh and tofu, to ensure
\nsufficient protein intake.<\/p>\n
It is also good for memory enhancement in older people because
\nlecithin and choline can be converted into acetylcholine, a
\nneurotransmitter that is believed to help stave off Alzheimer's
\ndisease.<\/p>\n
According to The Visual Food Encyclopedia, the soybean also
\ncontains antinutrient substances like trypsin and phytic acid
\ninhibitors which are neutralized during cooking or fermentation.
\nThis is why soybeans should be properly cooked; well-cooked
\nsoybeans are more easily digested and assimilated.<\/p>\n
The next time soy-based foods are served, forget the comments
\nof others and just savor its nutty (and sometimes mushroomy)
\nflavors.<\/p>\n
Soy-based foods:<\/p>\n
* Tofu (soybean curd): Invented some 2,000 years ago by the
\nChinese, it has become a popular food in different parts of the
\nworld. Protein rich, it has low carbohydrate levels which are
\nconcentrated in the whey and most of the fiber is also lost in
\nthe production process.<\/p>\n
Tofu is an important cooking item in Asian countries, where it
\nis used to make soups, stir-fries, and is stuffed or deep-fried.
\n * Tempeh (fermented soybeans): This highly nutritious food is
\nIndonesia's main claim to fame for food invention. The soybeans
\nare fermented with a fungus of the genus Rhizopus.<\/p>\n
It is a good source of vitamins A, B6 and B12, niacin, copper,
\npotassium, magnesium, folic acid, zinc, phosphorus, iron,
\nthiamine, calcium, riboflavin, panthotenic acid and dietary
\nfiber.<\/p>\n
Tempeh makes a delicious crispy snack, and is good in stir-
\nfries as a meat substitute.
\n * Soy milk: It has a pronounced flavor due to an enzyme released
\nwhen the beans are crushed. The fat in the soy milk is mainly
\nunsaturated and cholesterol free.<\/p>\n
Unlike other milk, soy milk contains no lactose, a substance
\nthat some people cannot digest. It's good for the digestive
\nsystem, helps prevent anemia and reduces triglyceride levels and
\nblood cholesterol.<\/p>\n
Soy milk can be used to make various kinds of desserts.
\n * Okara (drained pulp of soybeans and its by-product of soy
\nmilk): Rich in dietary fiber, okara ensures digestive regularity
\nand is a good source of potassium. It also contains magnesium,
\niron, calcium and phosphorus.<\/p>\n
It is commonly used in baking and to thicken soups.
\n * Soy coffee: In some regions, such as North Sulawesi, soybeans
\nare also used as a coffee substitute. The beans are roasted,
\nground and then brewed like a regular coffee to release its
\ncoffee-like flavor.<\/p>",
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