Humble soybean rich in nutritional value

Maria Endah Hulupi, The Jakarta Post, Jakarta

Although soybean-based tempeh and tofu make popular snacks at streetside food stalls all over the country, they do not get the respect they deserve.

Despite the growing popularity of vegetarianism in the developed world, with soy foods figuring prominently in meatless diets, tofu and particularly tempeh get a bad rap here.

The country's first president, Sukarno, is still remembered for his statement that "bangsaku bangsa tempe" in expressing his disappointment with the country's development, and the image of tempeh as a substandard, "poor man's food" stuck.

It turns out that these much-maligned foods are in fact rich in nutritional value. Research shows that the soybean is among the most nutritious legumes, helping ensure good health and improving learning and memory.

Apart from figuring in various nutritious meals, soybeans are also widely used to make skin care products, such as body and massage oils, moisturizers and scrubs.

Soybeans are rich in protein, fiber and minerals and also contain compounds that are potentially anticarcinogenic, and may be particularly valuable in warding off colon cancer.

According to the Central Soy Company, one of the soybean's components, lecithin, and its primary component choline is good for cardiovascular health, liver and cell function, reproduction, child development, cell-to-cell communications and physical performance during endurance activities.

Lecithin helps lower cholesterol levels, inhibits cholesterol absorption in the intestine and increases cholesterol excretion, the company said. Choline is an important substance for the brain and mental development in fetuses and children; a choline- deficient diet may lead to abnormal liver function in humans in only a few weeks.

Tempeh and tofu are great sources of protein, both for vegetarians and people trying to lower their meat intake. This is the reason many local nutritionists encourage people from the middle to low income brackets in this crisis-stricken country to consume more legumes, especially tempeh and tofu, to ensure sufficient protein intake.

It is also good for memory enhancement in older people because lecithin and choline can be converted into acetylcholine, a neurotransmitter that is believed to help stave off Alzheimer's disease.

According to The Visual Food Encyclopedia, the soybean also contains antinutrient substances like trypsin and phytic acid inhibitors which are neutralized during cooking or fermentation. This is why soybeans should be properly cooked; well-cooked soybeans are more easily digested and assimilated.

The next time soy-based foods are served, forget the comments of others and just savor its nutty (and sometimes mushroomy) flavors.

Soy-based foods:

* Tofu (soybean curd): Invented some 2,000 years ago by the Chinese, it has become a popular food in different parts of the world. Protein rich, it has low carbohydrate levels which are concentrated in the whey and most of the fiber is also lost in the production process.

Tofu is an important cooking item in Asian countries, where it is used to make soups, stir-fries, and is stuffed or deep-fried. * Tempeh (fermented soybeans): This highly nutritious food is Indonesia's main claim to fame for food invention. The soybeans are fermented with a fungus of the genus Rhizopus.

It is a good source of vitamins A, B6 and B12, niacin, copper, potassium, magnesium, folic acid, zinc, phosphorus, iron, thiamine, calcium, riboflavin, panthotenic acid and dietary fiber.

Tempeh makes a delicious crispy snack, and is good in stir- fries as a meat substitute. * Soy milk: It has a pronounced flavor due to an enzyme released when the beans are crushed. The fat in the soy milk is mainly unsaturated and cholesterol free.

Unlike other milk, soy milk contains no lactose, a substance that some people cannot digest. It's good for the digestive system, helps prevent anemia and reduces triglyceride levels and blood cholesterol.

Soy milk can be used to make various kinds of desserts. * Okara (drained pulp of soybeans and its by-product of soy milk): Rich in dietary fiber, okara ensures digestive regularity and is a good source of potassium. It also contains magnesium, iron, calcium and phosphorus.

It is commonly used in baking and to thicken soups. * Soy coffee: In some regions, such as North Sulawesi, soybeans are also used as a coffee substitute. The beans are roasted, ground and then brewed like a regular coffee to release its coffee-like flavor.