Soy is considered a very nutritious legume and, therefore, very necessary in our daily diet. There are two varieties: yellow soybeans, which are used mainly to obtain soy drinks, textured soybeans and tofu, and green soybeans, which are used for bean sprouts or sprouts. Both contain the same nutritional value and properties for our health and our body. 
Nutritional value of soybeans
- The protein concentration in soybeans is the highest of all legumes, not only for its quantity but also for the quality of essential amino acids that are identical to animal protein (example: meat).
- Contains B complex vitamins (except B12) and minerals such as potassium, calcium, iron, phosphorus and zinc. The bioavailability of these nutrients is affected by the phytate (antinutrient) content, which is why it is important to consume them well cooked or sprouted.
- It contains good quality fats, such as unsaturated fatty acids (omega 3) and also contains lecithin, which acts as an emulsifier.
- It contains phytochemicals, such as isoflavones, which have an estrogenic and antioxidant action.
Potential Health Benefits of Soy
- Kidney Function: soy protein does not increase or burden kidney function, which is why it is recommended for diabetic patients with or without compromised kidney function.
- Cardiovascular function: due to its high content of polyunsaturated fats, its fiber content reduces the risk of heart disease and bad cholesterol (LDL) in the blood.
- Cancer prevention: it seems that the phytochemical content (genistein) of soybeans helps prevent certain types of cancer, such as breast and ovarian cancer. To obtain this anti-cancer effect requires a very high dose of phytochemicals and more research is still needed to prove the anti-cancer effect of soy.
- Constipation: due to its insoluble fiber content (cellulose, hemicellulose and lignin) it helps to improve intestinal transit and the evacuation of feces.
Soy derivatives
Soybean flour: It is obtained from the grinding of soybeans. Soybean flour can be used in various preparations such as pastries and breads, it contains very good quality protein, is rich in fiber and does not contain gluten, so it can be consumed by people with celiac disease.
- Textured soybean: Also called vegetable meat, it is a processed soybean product that is sold dehydrated. You can find fine or coarse textured soybeans. To use this product, you first have to hydrate it with water or broth, and then use it in different preparations and replace it with meat in vegetable creams, stews, or bolognese sauce. It continues to be a product rich in proteins, vitamins and minerals typical of legumes, and it also does not contain uric acid, ideal for those who suffer from gout.
- Tempeh: It is obtained through a fermentation process with heat. You can find this product in rectangular and compact pieces, it can be sliced or grilled, and it should be noted that its nutritional value is high in protein and very easy to digest.
- Soy drink: It is a sterilized drink, enriched in vitamins and with a high protein content. It does not contain fat or lactose, which is ideal for those who are intolerant of cow’s milk. We can also find soy yogurt in stores, although the disadvantage of this product is that the protein content is lower and its sugar content is very high.
- Tofu: tofu or tofu is obtained by curdling soy drink. It is some food rich in calcium and easy to assimilate protein, so it is recommended for people who have slow digestion and also for children. Finally, since it is of plant origin, it does not contain saturated fats, which makes it an ideal product for people with high bad cholesterol (LDL).
- Soybean oil: It stands out for its excellent quality directly related to unsaturated fatty acids and its natural antioxidants. The best way to consume it is raw in salads or other preparations, but it can also be used for cooking because it supports a fairly high range of temperatures. It is recommended for people with high cholesterol, since its contribution in essential fatty acid (linolenic) helps reduce bad cholesterol (LDL).
- Miso: it is a food obtained from the fermentation of soybeans with another cereal (white or brown rice or barley), although we can also find hatcho miso (soy miso without cereal). The combination of fermented soybeans with another cereal makes miso have a high protein intake, but also, among other properties, miso has enzymes and ferments that improve intestinal flora (ideal for people with constipation or diarrhea problems). The biggest drawback of miso is that it contains a high contribution of sodium (salt).
