Soybeans are a food that is gaining attention around the world, and one of the reasons why Japanese food is considered healthy is because many dishes are made with soybeans. Brazil and the United States are the top producers of soybeans, but Japan is by far the largest consumer per capita.
In this article, we will discuss the benefits of soybeans with their excellent nutritional properties.
By learning more about the benefits of soybeans, you will be more inclined than ever to pick up soy products.
What Nutrients are in Soybeans?
A single grain of soybean is packed with a great variety of nutrients. There is a great variety of nutrients, including protein, fat, carbohydrates, vitamin B1, vitamin E, folic acid, potassium, magnesium, calcium, phosphorus, iron, zinc, and copper. The high content of vitamins and minerals is one of its characteristics. On the other hand, soybeans have also been found to contain no cholesterol at all.
Soybeans are a “natural supplement”
Soybeans are rich in amino acids, vitamins, and minerals, and are so nutritious that they are referred to as a “natural supplement. The following four nutrients are of particular interest.
Protein: Soybeans are known as the “meat of the field” because they contain the highest amount of protein of all legumes, and moreover, the combination of amino acids is very similar to that of animal protein. Soy foods such as tofu, natto (fermented soybeans), nimame (cooked soybeans), edamame (green soybeans), and okara (bean curd) are excellent sources of protein, and when combined with animal protein, they provide an ideal amino acid balance. Soybeans also contain monounsaturated and polyunsaturated fatty acids that are good for the body. The fat content of foods can be balanced, making it easier to cook low-fat, low-calorie menus compared to the consumption of animal protein.
Calcium: Tofu is rich in calcium. While a cup of milk (200mL) contains about 220mg of calcium, half a block of cotton tofu (150g) provides approximately 130mg of calcium. Tofu is also a useful food for calcium intake because it is easily digested and absorbed, and can be taken with high-quality protein.
Dietary Fiber: Soybeans are often associated with protein and isoflavones, and their high dietary fiber content may not be as well-known. In reality, the fiber content in soybeans is even higher compared to some mushrooms and vegetables. For instance, burdock, a vegetable known for its high fiber content, contains 6.1g of dietary fiber per 100g. Boiled soybeans, on the other hand, contain an even higher 6.6g of dietary fiber per 100g compared to burdock.
Isoflavone: Isoflavone is a type of flavonoid found in soybean germ and is also called “phytoestrogen” because its structure is similar to that of female hormones (estrogen). Soy isoflavones are expected to improve insomnia, depression, dizziness, irritability, and other menopausal disorders, and have also been shown to prevent osteoporosis, improve skin elasticity, and reduce the area of wrinkles. For women, soy isoflavone is an essential ingredient for maintaining beauty and health during menopause.
What kind of soybeans do Japanese eat?
What kind of soy dishes do you have in your home country?
First, let’s look at the different types of soybeans. There are various types of soybeans, and it is said that there are more than 300 types in Japan alone.
Yellow Soybeans: Yellow soybeans have the highest production volume and are the most commonly consumed type of soybeans. Most processed foods like tofu and miso are made from yellow soybeans.
Black Soybeans: Black soybeans are used as ‘kuro-mame’ (black beans) in traditional Japanese New Year’s dishes, ‘osechi ryori.’ They also serve as the raw material for non-caffeinated tea, specifically black soybean tea.
Green Soybeans: Green soybeans are used as the raw material for green-colored ‘kinako’ powder. They are commonly used in traditional Japanese sweets such as ‘uguisu mochi’ and ‘ohagi.’
White Soybeans: White soybeans are even whiter than yellow soybeans, with their navel part also being white. However, they may have a slightly yellowish tint and are not pure white. They are known for being ideal for making tofu.
Traditional Soybean Processed Products
豆腐 (Tofu): Tofu is a versatile soy product made by coagulating soy milk and pressing the resulting curds into soft, white blocks. It is a staple in many Asian cuisines and comes in various textures, from silken to extra firm.
納豆 (Natto): Natto is a traditional Japanese dish made from fermented soybeans. It has a distinctive aroma and sticky texture, and it is often served with soy sauce, mustard, and rice.
味噌 (Miso): Miso is a traditional Japanese seasoning produced by fermenting soybeans with salt and koji (a type of fungus) and sometimes rice, barley, or other ingredients. It is commonly used in soups, marinades, and sauces.
きな粉 (Kinako): Kinako is a roasted soybean flour used in Japanese cuisine. It has a sweet, nutty flavor and is often sprinkled on top of various sweets like mochi and dango.
醤油 (Soy Sauce): Soy sauce is a liquid condiment made from soybeans, wheat, salt, and water. It is a fundamental ingredient in Japanese cuisine, used for seasoning and dipping.
These products are unconsciously consumed by the Japanese in their daily lives as they are widely used in many traditional Japanese dishes. In particular, the classic soup dish, miso soup, features both tofu and miso. Fermented miso, derived from soybeans, not only retains the original nutrients of soybeans but also generates a substantial amount of amino acids, vitamins, salt, minerals, potassium, and more during the fermentation process. These transformations contribute to excellent health benefits. We will discuss the health effects of miso separately.
I encourage you to explore dishes from your own cuisine or Japanese cuisine that incorporate soybeans and strive for a healthy dietary lifestyle.
I hope this blog has been of some help to all of you. Thank you for reading until the end.
reference：https://comeon-house.jp/fromhouse/47/
https://tokuteikenshin-hokensidou.jp/news/2016/005069.php
