In the competition of bean nutrition, which "idol" will stand out?

Soybeans, miscellaneous beans and various soy products are the most common foods in our daily lives.

In order to recognize the value of pulses, based on the successful International Year of Pulses in 2016 hosted by the Food and Agriculture Organization of the United Nations, the United Nations General Assembly designated February 10th of each year as "World Pulses Day".

Why is a bean also a festival? Let’s talk about beans.

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Nutritional Value of Beans

Beans have high nutritional value, and eating them in moderation is good for the body.

Beans can be divided into two categories according to their nutritional content: soybeans and miscellaneous beans.

Nutritional value of soybeans

Soybeans can be divided into yellow, black and green beans according to the color of the seed coat. They are rich in high-quality protein. Eating them together with cereals (such as rice, wheat, corn, etc.) can make up for the lack of lysine in cereals.

Soybeans contain about 20% fat, and most of it is unsaturated fatty acids, which are easily absorbed by the human body.

Soybeans are rich in 30% carbohydrates, which can promote the growth of intestinal probiotics and the motility of the digestive tract.

Soybeans are rich in vitamins A, B, E, etc., which have a good effect on promoting the development of the optic nerve, relieving tension and fatigue, etc.

In addition, soybeans are rich in various minerals such as potassium, phosphorus, and calcium.

Soybeans are rich in beneficial bioactive ingredients (such as soy isoflavones, plant sterols, etc.) which have the effects of lowering cholesterol and preventing diseases.

The nutrients and bioactive ingredients contained in soybeans make them have high edible value, but the anti-nutritional components of soybeans themselves (such as protease inhibitors, phytic acid, etc.) need to be eliminated through scientific consumption methods such as heating to maximize their nutritional value.

Nutritional value of beans

Miscellaneous beans are mainly peas, broad beans, mung beans and cowpeas, and their nutritional components are similar to those of grains.

The content of protein and bioactive substances is lower than that of soybeans, but it is rich in carbohydrates, vitamin B, minerals, etc., and has the effect of enhancing the body's immunity.

In addition, it is rich in dietary fiber, which can make people feel full. Therefore, diabetics can use it as their main food to reduce their food intake and control blood sugar.

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Soy products are nutritious

my country's soy products are mainly made from soybeans and can generally be divided into two categories: non-fermented soy products and fermented soy products.

Non-fermented soy products include tofu, dried tofu, soy milk, bean curd sticks, etc., while fermented soy products include stinky tofu, fermented black beans and fermented bean curd, etc.

Studies have shown that eating soy products every day can improve the body's immunity and reduce the chance of getting sick. Therefore, we should pay attention to the consumption of soy products and make full use of them for prevention and health care.

Tofu

Tofu is obtained through processes such as soaking, grinding, filtering, boiling, coagulation, and dehydration.

During the processing, crude fiber and phytic acid in soybeans are removed, anti-nutritional components are destroyed, and the utilization rate of nutrients is improved. Different production methods give tofu different flavors.

Dried tofu

During the processing, water is discharged and nutrients are concentrated; tofu shreds and bean skins have less water content and a protein content of 20% to 45%.

Soy milk

Soy milk is made by soaking in water, then grinding, filtering and boiling. Its nutritional content changes with the amount of water added during processing, and it is easy to digest and absorb.

Bean curd sticks

The production process of yuba is as follows: selecting beans, soaking beans, grinding, separating, boiling, peeling off the membrane, extracting yuba, and drying.

The raw material for producing yuba is mostly cholesterol-free soy protein. Therefore, it is a good source of protein and is loved by vegetarians and middle-aged and elderly people with chronic diseases.

New soy products - plant-based meat

Plant-based meat is a food made with plant protein as the main raw material. It aims to provide a similar taste and nutrition to traditional meat, reducing the demand for traditional animal husbandry and is a healthier and more environmentally friendly food choice.

In addition, the nutritional content of plant meat can be adjusted, and it is also an excellent choice for special groups such as those who are losing weight and vegetarians. Plant meat as a new type of soy product is receiving more and more attention.

Fermented soy products

Mao tofu, bean paste, fermented bean curd, and fermented black beans are all bean products made from fermented soybeans.

During the fermentation process, the protein is partially broken down and the digestibility is improved. At the same time, it can also improve the flavor of bean products and the content of vitamins B2, B6, B12, etc., making it a good source of vitamin B12 for vegetarians.

After fermentation, the raffinose and stachyose in the beans will be decomposed by microorganisms during the fermentation process, so no bloating will occur.

Notice!

Although beans are high in nutritional value, people who are allergic to soy should avoid eating foods containing soy ingredients.

In addition, soybeans contain more stachyose and raffinose, which will produce gas after being decomposed by intestinal microorganisms, causing symptoms such as belching, intestinal rumbling, abdominal bloating, and abdominal pain. It is not recommended for patients with intestinal diseases to eat it.

Why not try it today!

To sum up, beans are not only nutritious but also inexpensive. They play an important role in improving our dietary structure and promoting human health development.

Adding beans and their products to your daily diet is a good choice, so why not try it today!

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Author: Li Jian, Professor of School of Food and Health, Beijing Technology and Business University

Zhao Ziyan, postgraduate student at School of Food and Health, Beijing Technology and Business University

Editor: Guru