What is Soy? Where does it come from?

There is an ever-increasing tide of information about the many health and nutritional benefits of soy foods, matched by a steady stream of soy-based products appearing on the supermarket shelves. The more we find out about the humble bean, the better the news seems to get.

This article and succeeding recipes aims to help you incorporate more soy into your diet with a selection of delicious and nutritious recipes from breakfast to dessert. Both vegetarians and meat eaters will find a wealth of ideas to suit their eating habits. This article does not tell you to eliminate any particular foods such as eggs or dairy products, but rather uses soy foods in conjunction with more traditional ingredients to help you enjoy the benefits of this versatile bean and its many products without radically changing your diet.

The adaptable bean

The soy bean has many offshoots: it is boiled, pureed, diluted, sweetened and strained to make soy milk; liquefied with water, coagulated, and set to make tofu; fermented to make tempeh; processed into dried bean curd wrappers; sprouted to make soy bean sprouts; salted and fermented to make
miso and a variety of sweet and savoury bean pastes; roasted and ground to make a high protein flour; and the oil is extracted for cooking. And that’s not all – there is soy—based cheese, cream cheese, yoghurt, ice cream and chocolate which are creeping onto mainstream supermarket shelving systems. If not, try the natural or health food sections.

Health benefits

• Soy beans contain more protein than any other legume, making most soy products an excellent source of non-animal protein.
• With an indirect impact on calcium levels, soy beans enhance calcium retention—animal protein has been shown to increase calcium excretion. Calcium retention is important for maintaining healthy bones.
• Soy beans are also a good source of soluble fibre (which reduces the risk of digestive disorders), omega—3 fatty acids (essential to the functioning of the central nervous system), iron, B vitamins, vitamin E, potassium, zinc and other essential minerals.
• Generally dairy free, soy foods can be enjoyed by people who suffer from lactose intolerance. However, always check the packaging labels as some soy products (like soy cheese) can contain dairy proteins.
• Soy foods can be useful in easing the symptoms of menopause, as they contain phytoestrogens which are believed to help alleviate the effects of low oestrogen production in the body.
• Soy products can also be useful in the dietary treatment of diabetes as they have a low glycemic index and are cholesterol free.

Genetic modification

The debate on genetically modified foods (soy beans among them) has been heated. There is concern about the effects on human health and the environment—on the other hand, it may make production and transportation more cost efficient, bringing cheaper foods to the consumer.

But what is genetic modification? In a nutshell, it introduces deletes or enhances particular characteristics depending on whether they are ‘desirable’ or ‘undesirable’. New laws regarding the labelling of foods that contain genetically modified ingredients should make it easier for consumers to make the choice between genetically modified or non-modified foods. Many soy foods use non-
genetically modified beans; however, some products don’t, so check the label carefully before use.

Where the bean began

So where did this wonder bean come from? The soy bean plant is native to China and has been used extensively in Chinese cuisine for over 4,000 years. This small bushy plant bears clusters of hairy seed pods directly attached to the stem. Each pod contains two t three seeds and can be either green, yellow or black.

The soy bean arrived in Europe in 1692, when a German botanist returned from japan. ln 1854, an
American expedition to japan brought back two varieties. But, it wasn’t until the 20th century, when scientific research revealed its great nutritional qualities, that the bean was embraced.

There are over a thousand known varieties of soy beans but very few are marketed commercially. Two main varieties are grown in western countries—one for commercial use and the other for eating fresh or dried.

Tips on soy products

• Soy milks can vary greatly, brand to brand—some are sweeter and creamier than others. They can be purchased malt-free, calcium-enriched, fresh or in long—life tetra packs, as well as in different flavours.
• Each form of tofu is different in texture and responds differently to particular cooking methods—ensure you buy the most suitable product for your purpose. Textures and flavours also vary between brands.
• For the purposes of this article and its succeeding recipes, soy spread (or soy margarine) and soy butter are NOT interchangeable. Soy butter is suitable for rubbing into flour for pastries or crumbles, but not for melting – soy margarine is best for this.
• Soy cheeses also vary in texture and flavour. They can be very soft and creamy, as well as firm and rubbery. Some are flavoured with herbs and spices.
• Soy flour doesn’t contain the gluten which gives structure to yeast-raised breads, so it can’t replace all the wheat or rye flour in a recipe. The balance of soy flour to wheat flour has been carefully tested to achieve the best results while maintaining the soy content. In some recipes, gluten flour
has been added to improve the texture of certain baked products.

Watch out for recipes that use soy in its many forms

Bill & Sheila’s A-Z of herbs

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