• Investment World
• eWorld
• Catalyst
• Mentor
• Life
• Canvas
• Praxis
• Urban Pulse
• Brand Quest

Sarika Mehta

Soya helps fight lifestyle diseases such as osteoporosis and heart ailments. This explains its popularity among the health-conscious.

Soya is hailed as an elixir by many health-conscious people, and it is evident from the way soya products have made inroads into their diet.

Dr Anjali Mukherji, practitioner of alternative medicine, nutritionist and founder of Health Total, says, "Soya has a beneficial impact on a whole spectrum of lifestyle diseases like osteoporosis and heart ailments and this explains its popularity."

Discovered 4,000 years ago in China, soya is part of the legume family; soybeans are mostly yellow in colour. Earlier, Indians had rejected soya for its taste. But now there is better awareness of cooking methods, innovative uses and thenutritional value of soya.

Soya is available as soybeans, nuts, tofu, soya chunks, soymilk, soya bread, and even soya chaklis and tikkis!

Green soybeans can be used in soups, sauces and stews. However, the dried variety is more commonly used; roasted soya nuts make an excellent snack and are easily available at supermarkets and health stores.

Rich in nutrients

Whole soybeans are an excellent source of protein and dietary fibre. It is twice as rich as pulses, three times richer than eggs and 11 times richer than milk.

It also provides a significant amount of calcium, magnesium, zinc, thiamine, riboflavin, and vitamin B6.

Half a cup of boiled soybeans provides almost half (about 44 per cent) of the recommended daily allowance of iron.

Says Dr Kartik Pandya, a Mumbai-based paediatrician, "The menstrual cycle drains women of a lot of iron. Hence soya is highly recommended for them."

He however adds that the intake must remain within specified limits. Soya contains antioxidants, which neutralise the harmful effects of free radicals.

It also contains isoflavones, flavenoids, protease inhibitors, and polyphenols, which have cancer fighting properties and help prevent heart diseases.

Dr Tushar Mehta, a general physician, says vegetarians can gain immensely from soya as it compensates for the proteins and nutrients that come with meat consumption. However, Dr Anjali advises that one must combine soya's goodness with nutrients from other foods to enhance its efficiency and ensure a balanced diet.

Many people consume soya to lose weight. But, she warns, "Any health food like soya, if over-consumed, may produce heat in the body, resulting in heat boils." So it is advisable to consult a nutritionist on its intake.

"Soya requirements are individual-specific. One needs to gauge whether individuals are soy-allergic. Soya is not recommended for those suffering from kidney problems," she says.

Health benefits abound

* Improving bones: Isoflavones act as estrogens in the body and minimise the risk of osteoporosis. Research suggests that isoflavones help prevent bone loss and inhibit bone breakages.

* Relieving menopausal symptoms: Heat flushes and night sweats, caused by low-estrogen levels, can be controlled by isoflavones.

* Fighting heart disease: In countries where soy products are consumed regularly, the incidence of cardiovascular diseases is low. Research suggests that soya brings down cholesterol levels and prevents plaque build-up in the arteries, reducing the risk of stroke or heart attack.

* Cancer fighting: Regular intake of soya foods is believed to prevent hormone-related cancers such as breast cancer, prostate cancer and colon cancer.

Variety on offer

Although soya is not very palatable, it is available in several interesting forms such as soya nuts, soya flour, tofu (soya paneer), soymilk, soya chunks and so on.

* Roasted soya nuts are whole soybeans soaked in water and baked until they turn brown. Available in different flavours, they are high in protein and isoflavones, and make for a great snack.

* Green soybeans, which can be served as a snack or as a main dish, are high in protein and fibre, and contain no cholesterol.

* Soymilk, a good substitute for cow's milk, is produced when soybeans are soaked, ground fine and strained. It is often fortified with calcium and other nutrients.

Besides, it is available in many flavours and as a low or non-fat alternative. It is also ideal for those who are allergic to cow's milk or suffer from lactose intolerance.

* One tablespoon of soya flour mixed with one tablespoon water is a healthy, cholesterol-free egg substitute. You can also mix soya flour with wheat flour while making chapattis.

* Tofu or soya paneer is rich in both high-quality protein and vitamin B. It is an excellent substitute for meat in many vegetarian recipes. You can also add tofu and soya chunks to vegetable dishes.

* Soybeans can be sprouted like other beans and added to salads and curries.

* The widely used soya sauce is the only soy product that does not offer health benefits, as it does not contain enough isoflavones and the salt content is high; hence it must be used sparingly.

* Soybean oil contains less saturated fat, the main cause of heart diseases. It is rich in antioxidants.

Picture courtesy: `The Indian Soy Cookbook'.

Article E-Mail :: Comment :: Syndication :: Printer Friendly Page

Stories in this Section
Now you see me...

Copyright © 2005, The Hindu Business Line. Republication or redissemination of the contents of this screen are expressly prohibited without the written consent of The Hindu Business Line