Fight ing

what could be greater than a bean that

offers such a wealth of nutritional value
mal nut ri ti on in addition to its culinary versatility?

wit h So ybeans Like other beans, soybeans grow in

pods, featuring edible seeds. While we
most often think of them as being green,
About 840 million people the seeds can also be yellow, brown or
undernourished and 799 millions were black.
from the third world countries. Added to
this magnitude the people in developed
countries are suffering from other health
problems related to overtake of calories
and junk foods. These malnutrition and
health problems can be combated either
through dietary diversity and food
fortification. In this context Soybean
(Glycine max L) which belongs to the
family leguminosae and sub family
papilionadae with its 40% protein and
20% oil assumes the most predominant
position in solving the food shortages
created by the ever expending population
in the Third world countries and also as
neutraceuticals for health benefits of
larger cross section of people around the
globe. The soybean is native to China
where it has been cultivated for food for
well over 13,000 years. The Chinese
name for soybeans means “greater
bean,” and this amazing legume could
not deserve a more fitting title. After all,

1
 Country Million Million
Bushels Metric
Though it is the native of China Tons
United States 2585 70.4
especially in the northern region- Brazil 2241 61.0
Manchuria, now it is grown in all Argentina 1727 47.0
China 525 14.3
countries of the world. In fact it was
India 342 9.3
introduced in most of the countries as a Paraguay 257 2.7
Others 301 8.2
source of oil food and protein for
Total 8077 219.8
livestock but now it is commercially
grown for many food and industrial
purposes. Soybeans were referred as
Cinderella crop and later as The Gold
that grows.

About 70% of the total production goes

for oil extraction and rest for seed
The world soybean production as per
purposes (10%) and direct food uses
2006 data available is given as under:

2
(20%). The oil so obtained is refined and
used for culinary purposes. It is also
used as an important ingredient for
industrial products such as paints,
plastics, lubricants and bio fuels. The
main by product of the oil industry
namely lecithin (phospholipid) finds
commercial application as a nutritional
supplement and emulsifier. Other by This allows nutritionists to formulate

products includes hulls, which are used higher energy diets that are more

in animal feeds and as a source of fiber. efficient in the conversion of feed to

The meal is primarily used as a source of meat. Approximately 10% of it is being

protein for poultry, piggery, livestock, used for making extruded products all

aqua culture etc. The meal is a over. Soy meal is having more than 50%

concentrated source of protein and edible grade protein, which can also be

energy and is lower in fiber than most of diverted for food uses. However the

the other oilseeds available to feed meal from the solvent extraction plants

manufacturers. Soy meal exports (MMT) must be made edible grade and devoid of

from different countries are as under: the residual solvents which may cause

Argentina 29.3 various physiological disorders in

Brazil 12.9 humans. The International Standard

US 7.9 Organization (ISO) recommends 50 ppm

India 4.2 of residual hexane while Bureau of

Paraguay 17 Indian Standards (BIS) allows 170 ppm.

Others 2.0 In order to over come the residual

Total 57.9 solvent toxicity in the meal, an

innovative process namely the
International Soybean Center (INTSOY)
of University of Illinois put extrusion
expelling of soybeans forth. In this case
the oil is extracted primarily through

3
extrusion and subsequently expelled. We
may achieve about 70% oil extraction
and the resultant meal contains nearly 6-
7% of oil. This meal is devoid of the
solvent and also contains low profile of
fat. It may be used for direct food uses
through either supplementation
fortification with the traditional foods.
In 1999 the Food and Drug
Administration (FDA) announced that
foods containing soy protein might
reduce the risk of coronary heart disease
(CHD). Foods that meet the FDA
guidelines can label their products with
this claim. FDA approved health claim
for soy protein reads” 25 g of soy protein
a day as a part of a diet low in saturated
fat and cholesterol may reduce the risk
of heart disease” On an average one can
get 25 g in four servings 6.25g each. Soy
foods contain all nine essential amino
acids. The protein digestibility corrected
amino acid score (PDCAAS) is 1.0
equivalent to animal protein. It measures
the amino acid pattern of proteins and
factors in digestibility.
Nutritional Values:
Soybean has a number
nutritional advantages over other food
legumes.
Proteins: Soybean derives about 35 to
38 percent of their calories from protein
compared to approximately 20 to 30
percent in other legumes. It contains on
an average 40% protein that is mush
higher when compared to other legumes.
or The values for other legumes are
chickpea 14.9-29.6%; peas 21.2-32.9%;
cowpea 20.9-38.5; pigeon pea 18.8-
28.5%; green gram 20.8-33.1%; lentil
20.4-30.5% and lathyrus 22.7-29.6%.
Not only it has higher amounts of
protein, its quality is almost on par with
the egg or milk proteins, ideal proteins
with reference to their essential amino
acids make up. Like other pulses it is
deficient in sulphur containing amino
acids such as cystine and metheonine.
Since it has more lysine than the cereals
it’s blending with them makes the
products a well balanced. It is therefore
suggested to blend soybean with cereals,
millets and other pulses at different
proportions as per our body requirement.
The soybean has 50-60% Biological
Value; 60-75%digestibility coefficient
and 2.0 Protein Efficiency Ratio.
of Fats: Approximately 40 percent of the
calories in soy derive from fat. Soybean
has exceptionally large quantities of fat.
It has on an average 20% oil. The oil is
4
hypocholesterolemic. The oil content is
much higher than other pulses. Such as
black gram 1.64%; pigeon pea 2.19%;
cowpea 2.05%; chickpea 4.99%; lentil
1.17%; lathyrus 1.0% and green gram
2.14%. The quality of oil is normally
judged by its fatty acid composition.
More the unsaturated fatty acids better
the quality of oil. It contains about 78%
of unsaturated fatty acids. Out of them
linoleic and linolenic constitute 58%.
They are called polyunsaturated fatty
acids (PUFA). The iodine value is in the
range of 125-135. The oil remains liquid
over a relatively wide range. The oil can
be hydrogenated selectively for blending
with semi solid or liquid oils. Naturally
occurring antioxidants/tocopherols are
present and are not completely removed
during processing. However the soy oil
has certain disadvantages like high
phosphate content (2%), which must be
removed by processing. The oil also
contains 7-8% linolenic acid, which is
responsible for flavour and odour
reversion.
Carbohydrates: It contains about 20-
30% carbohydrates. Mostly they are
galacto oligosaccharides such as
raffinose, stachyose and verbascose. It
has little starch. The carbohydrate
5
content is much lower than the other
legumes where the major portion is
starch such as black gram 56.5-63.7%;
chickpea 60.1-61.7%, green gram 53.3-
61.2%, pigeon pea 57.3-58.7% and lentil
59.7-61.0%.
Minerals: It also has considerable
amounts of calcium 226 mg; phosphorus
546 mg; iron 8.5 mg; magnesium 236
mg; copper 2.4 mg; and sodium 27.9 mg
per 100 g beans.
Fiber: All whole, unprocessed plant
foods contain dietary fiber. One serving
of soybeans provides approximately
eight grams of dietary fiber. However,
many soy foods are processed in ways
that decrease their fiber content
significantly. Tofu and soy milk, two of
the more popular soy foods, contain very
little fiber. Soy foods that utilize the
whole bean such as tempeh, soy four and
textured soy protein, are high in fiber.
About 30 percent of the fiber in soy
foods is soluble fiber.
Vitamins: It is rich source of vitamin A
426 mg; thiamine 73 mcg; riboflavin 39
mcg and niacin 3.2 mg per 100 g beans.
Phytochemicals: They are plant
compounds that exert biological effects
in the animals or humans who consume
them. Soy foods are the richest source of
isoflavones. These are phyto-serms
(selective estrogen receptor modulators).
They have some estrogen like qualities
but they are different from estrogen and
have non-hormonal properties as well.
The two primary isoflavones in soybeans
are genistein and daidzein and their
glycosides. They contribute to many
protective effects. 25 g of soy protein as
approved by FDA provides 50 mgs of
isoflavones.
Despite its nutritional significance, it
competes poorly with other legumes,
cereals and animal products though the
later are very expensive. It is therefore
very important to maximize the
nutritional contribution of soybean and
evaluate the opportunities for improving
its acceptability and ease of utilization.
Antinutritional factors: Although
soybeans are rich source of protein and
other nutrients, certain antinutritional
factors associated with them which are
biologically active and need to be
eliminated prior to human consumption.
Fortunately most of them are thermo
labile and are destroyed by heat
treatments during usual
processing/cooking. Never the less some
still survive being heat stable, hence
great caution is required in using soy
6
foods and suitable processing techniques
should be adopted to eliminate them.
They are broadly categorized as:
Type A: They interfere with the
digestion of proteins or the absorption
and utilization of amino acids.
Type B: They interfere with the
absorption or metabolic utilization of
mineral elements.
Type C: They inactivate or
destroy vitamins or otherwise increase
their metabolic requirements in the
organisms.
Type A Antinutritional factors:
Protease inhibitors: The protease
inhibitor isolated from soybeans fall in
to two main categories. (i) Kunitz with
relatively few disulphide bonds and
specificity directed primarily towards
trypsin. These are relatively heat labile.
(ii) Bowman and Birk Inhibitor having
high proportions of disulphide bonds and
capable of inhibiting trypsin and
chymotrypsin at independent binding
sites. They are heat stable molecules.
Much of the concern is related to its
effect on pancreas. The pancreas is
enlarged. These inhibitors can be
eliminated through heat treatments.
Moist heat is more effective over dry
heat. Thus usually autoclaving for 20
minutes at 115oC or 30 minutes at105-
110oC results in maximum destruction of
protease
Germination/sprouting also known to
improve the nutritional
Fermentation with microorganisms
improves the nutritional value and
digestibility of soybeans.
Lectins: Lectins or hemagglutinins are
yet another class of heat
antinutritional factors. They agglutinate
the red blood cells. The detoxification is
usually achieved by traditional cooking
methods. Germination is known to
decrease the lectin activity by 90%.
Saponins: They are characterized by
their bitter taste, foaming in aqueous
solutions and their ability to hemolyze
the red blood cells. They may be
minimized through cooking processes.
Type B Antinutritional factors:
Phytic acid: Phytic acid or myo inositol
(1,2,3,4,5,6- hexa cis
phosphate) and binds with many types of
divalent and trivalent heavy metal ions,
forming insoluble salts, thus making
these essential trace
unavailable. Soybean has 400-500mg%
phytate. In many foods the endogenous
phytase levels reduce the phytate level
however it is weak in
Application of polyacrylamide entrapped
wheat phytase has made some success to
inhibitors. reduce phytate levels in soy foods.
value.
Glucosinolates: They are naturally
occurring compounds such as goiterin,
thiocyanates and nitriles. Legume goiter
has been observed in children consuming
labile soymilk for prolonged period and can be
overcome with iodine supplementation.
Type C Antinutritional factors:
Antivitamins: They decompose
vitamins and may combine with them to
form unabsorbable complexes, which are
resistant to digestive and metabolic
utilization. Soybean has anticobalamine
factor. They may be removed by cooking
soybean in excess of water and draining
off the excess water. Soaking overnight
in cold water and steeping the dehusked
seeds in hot water may eliminate this
dihydrogen factor. The later may be more effective.
Flatulence factors: Soybeans contain
about 5% of galacto oligosaccharides.
They are not easily digested due to lack
elements of beta galactosidase in our system and
they are passed as such to large intestine
where colonic bacteria ferment them to
produce acid and gas resulting in
soybean. flatulence, belching, bloated feeling and
7
gastric discomforts. They are resistant to has no lactose in it, the products
heat but germination and fermentation prepared from soybean namely soy
may reduce them. paneer and other soymilk analogues can
Most of the antinutritional factors are serve as an ideal substitute of regular
easily removed or minimized to a large milk.
extent during processing thereby Diabetes and kidney disease: There is
improving the nutritional value of raw some evidence that soy foods may help
beans. Advanced processing techniques with blood sugar control in diabetics.
followed by consumers’ preference for Soy may also help lower risk of some of
the soy based foods both for nutritional the complications of diabetes, such as
and health benefits and as functional kidney disease. Legumes especially
foods create a priority zone for this soybeans have a very low glycemic
wonderful crop. index and are valuable to include in a
Soy and healthy benefits: diabetic diet. Blood sugar control may
Soy foods are a source of high quality also be improved by choosing
protein. In addition consumption of soy carbohydrates that are high in soluble
protein provides health benefits that may fiber and supplemental soy fiber does
help prevent or treat certain chronic this job. It helps in the slow absorption
diseases. of the sugars. In kidney disease, a soy-
Lactose intolerance: Soy foods and based diet may be preferable to the
other soy based dairy analogs can serve traditional low protein diet for
as a balanced and remedial substitute of decreasing the renal damage. Soy
dairy milk for lactose intolerant persons. provides high quality protein with out
This condition arises mainly due to lack stimulating hyper filtration and
of beta galactosidase, the enzyme proteinuria. It may be preventing kidney
responsible for the hydrolysis of lactose damage by lowering serum LDL
in the intestine. The lactose is inturn cholesterol levels. The protein in
degraded by the colonic bacteria into soybeans, and also in other legumes, is
acid and carbon dioxide causing gastric excellent for diabetic patients, who tend
discomfort such as flatulence, bloating, to have problems with animal sources of
belching and diarrhoea. Since soybean protein. The protein and fiber in

8
soybeans can also prevent high blood attack by up to 30%. Soy protein inhibits
sugar levels and help in keeping blood cholesterol oxidation. Oxidized
sugar levels under control. cholesterol is cholesterol that has
Heart disease: Soybeans have a nutrient undergone structural changes because of
profile for heart health and have other exposure to oxygen. Only oxidized
properties that may help lower risk for cholesterol can damage arteries.
heart disease. The FDA has authorized to
Menopause and osteoporosis: The
use of health claims about the role of soy
hormonal changes that occur during
protein in reducing the risk of coronary
menopause can cause a variety of
heart disease (CHD) on the labeling of
symptoms and increase risk for heart
foods containing soy protein. Soy
disease and osteoporosis. During peri
protein lowers the total and LDL
menopause women experience
cholesterol levels. Soy foods are an
fluctuations in estrogen levels. This can
excellent choice for a heart-healthy diet.
cause hot flashes, night sweats,
Soy oil provides the plant-derived omega
insomnia, vaginal dryness or headaches.
3 fatty acid, ALA, while fish oil contains
Hormonal Replacement Therapy (HRT)
the marine-derived omega-3 fatty acids,
is commonly prescribed to help prevent
EPA and DHA. These omega-3 fatty
the negative health effects of
acids improve heart function by
menopause. However many women do
providing greater variability between
not want to take HRT because of the
beats, therefore reducing the risk of
possible increased risk for breast cancer.
arrhythmia and/or sudden death. Soy in
Soy foods, which contain isoflavones,
the diets will have significant reductions
may decrease the health risks associated
in both diastolic and systolic blood
with the menopause. They may also
pressure. Not only the total blood
lower the rates of osteoporosis and heart
cholesterol significantly lowered, but
disease and a longer expectancy. A diet
also the levels of HDL (good)
rich in soy foods may be cardio
cholesterol significantly will be
protective. Soy isoflavones by
increased. Soy protein can reduce high
themselves will not produce much effect.
blood cholesterol levels by 10 to 15% –
After about age 30, bones stop growing
enough to cut the chances of a heart

9
and absorb less calcium. There is a
decrease in bone formation and an
increase in bone breakdown. It becomes
more important than ever to maintain
levels of calcium in bones. Soy foods
such as fortified soymilk, textured soy
protein and tofu made with calcium salt
are all good calcium sources. And the
body easily absorbs the calcium in soy.
Although osteoporosis can affect
anyone, it is most common in older
women who have gone through
menopause and have decreased estrogen
levels. Estrogen protects bone strength,
so women who have gone through
menopause are more likely to lose bone
strength. Isoflavones, found in soy
protein, may also play an important role
in protecting bones.
Cancer: Soy foods contain
anticarcinogenes that may prove
protective. They lower the incidences of
breast, prostate and colon cancers. Soy
foods fit in the formulation of a health
promoting diet. Soy foods and soy
products are amazingly versatile and can
easily be incorporated into a varied diet.
The fiber in soybeans also provides
preventive therapy for several other
conditions. Fiber is able to bind to
10
cancer-causing toxins and remove them
from the body, so they can’t damage
colon cells. High-fiber soybeans may be
able to help reduce the risk of colon
cancer. As a matter of fact, in areas of
the world where soybeans are eaten
regularly, rates of colon cancer, as well
as some other cancers, including breast
cancer, tend to be low. Soybean fiber
may also be able to reduce the symptoms
of diarrhea or constipation in sufferers of
irritable bowel syndrome. One reason
may be that soy foods are rich in
compounds called phytochemicals. One
particular family of phytochemicals,
isoflavones, may fight cancer in a variety
of ways. Isoflavones are found in
significant amounts only in soybeans and
in soy foods, such as tofu, soy milk,
tempeh and textured soy protein.
Allergies: Only one in 3000 adults is
estimated to be allergic to soy protein.
Soy is much less allergenic than are
many commonly consumed foods. Soy
based infant formulas have been used for
decades to feed infants with cows’ milk
protein allergies. Today’s’ soy formulas
are equivalent to cow’s milk formulas in
digestibility, nutrition profile and
acceptability. In healthy infants, soy
formulas promote normal growth, Edamame/ green vegetable soybeans:
nutritional status and bone They are special variety and harvested
mineralization. when the beans are still green and sweet
Calorie-reduction&obesity: tasting. Served as a sauce or main
Substitution of soy protein for a protein vegetable dish after boiling in slightly
source of animal origin can result in salted water for 15-20 minutes. Higher in
reduction of calorie. Soy protein protein and fiber and no cholesterol.
concentrate and soy protein isolate are
reported to have 330 cal/100g.The soy
based diet thus lowers the incidences of
obesity. Active isoflavone compounds
found in soy, specifically, genistein may
help us stay lean by causing us to
produce fewer and smaller fat cells.
Free radical damage:
Hydrolyzed soy protein: Protein is
Oxidative damage is often the result of
broken down into amino acids by
high levels of unhealthy free radicals in
chemical hydrolysis or fermentations. It
the body.
is used as a flavor enhancer.
Free radicals are unstable molecules that
Soy based infant formulas: Where in
cause unhealthy effects to your body's
soy protein isolate powder is used as a
cells and are a natural by-product of your
base and carbohydrates and fats are
body's metabolism.
added to achieve a fluid similar to breast
Getting enough antioxidants in your diet
milk.
to promote healthier tissues is essential
Meat Analogs: Soybean based meat
to reduce the unwanted effects of these
alternatives contain soy proteins and
free radicals.
other ingredients mixed together to
Soy based foods will protect against the
stimulate various kinds of meat. They
free radicals damage as they contain
are sold as frozen, canned or dried foods
antioxidants
and usually can be used the same way as
Soy Foods:
the foods they replace.

11
 whole beans. It tastes similar to coconut
and can be baked or added as fiber to
cookies and sweetmeats. It has also been
made into sausage. Soy bran is made
from soy hulls. They contain a fibrous
material that can be extracted and then
refined for use as a food ingredient.
Miso: It is a smooth paste made from
soybeans, a grain such as rice, salt and
mold culture, then aged in cedar vats for
one to three years. It can be used as a
soup or flavor sauces, dressings,
marinades and pastas.

Natto: Made from fermented and

cooked soybeans. It has sticky viscous
coating with a cheesy texture. It is
traditionally served as a topping for rice,
in miso soups and is used in vegetables.

Soy flours: Full fat, medium fat and low

fat soy flours can be made and used as
Soy fiber (Okara and soy bran):
per the requirements of calories and fat
Okara is a pulp fiber by product of
by the individual. The full fat contains
soymilk, contains less protein than

12
about 20% fat, medium fat about 6-7%
and the low fat less than 1%.
Lecithinated flours are also available.
They are incorporated in various bakery
products at appropriate levels of
requirement.
Soymilk: Soybeans soaked, ground and
finely strained. Its nutrient levels are
similar to cows’ milk and good source of
calcium, vitamin A, riboflavin,
phosphorus, and other minerals. Most
soymilks are fortified with 300-400 mg
calcium; 120 IU of vitamin D, 500 mg
vitamin A and 3-mcg vitamin B12 per 240
ml. Soymilk contains no cholesterol and
is low in saturated fats. While the
availability of calcium in soymilk may
be slightly less that of cows’ milk, still it
is a significant source of calcium in the
diet. Soymilks fortified with calcium and
vitamin D can be a part of a healthy diet
for children over age 12 months of age.

Soy grits: Soybeans are toasted and

cracked into coarse pieces rather than
made into the fine flours. Soy protein concentrate: It contains
70% protein and prepared from defatted

13
soy flakes. Highly digestible source of
protein.
Soy protein isolates: It has more than
90% protein. Tasteless and can be added
to foods without jeopardizing their
flavor characteristics.
Soybean oil: Extracted through solvent
systems or extrusion expelling process.
The oil is refined and used for culinary
purposes. It is sold as pure oil or as an
ingredient in vegetable oils. Processed
into margarines and shortenings.
Soy sauce: It is dark brown liquid made
Soy nuts: Roasted soy nuts are prepared
from fermented soybeans. It has a salty
from whole beans. They are first soaked
taste but is lower in sodium than
in water containing sodium bicarbonate
traditional table salt. Specific types of
overnight followed by boiling in salt
soy sauce are shoyu, tamari and teriyaki.
water for an hour, draining the water,
Shoyu is a blend of soybeans and wheat.
dabbing with a tissue paper and finally
Tamari is made only from soybeans and
either deep fried or baked.
is a byproduct of making miso. Teriyaki
can be thicker than other two types and
includes ingredients like sugar, vinegar
and spices.

Soy sprouts: They are used in salads or

as a cooked vegetable. They come from
germinated seeds.

14
 Texturized Soy Proteins: Meat
extenders or analogs prepared through
extrusion technique at high temperature,
short time and pressure. It has texture
Soy nut butter: It is prepared from the
similar to ground beef or other meat
roasted whole soybeans, crushed and
products and must be rehydrated with
blended with soybean oil and other
boiling water before use.
ingredients into a spreadable form. It has
a slightly nutty taste and is lower in fat
than peanut butter.

Tempeh: It is a chunky tender soybean

Tofu: Soybean curd, soft cheese like
cake made of whole, cooked soybeans
food made by curdling fresh, hot
that have been fermented. It has a smoky
soymilk with different coagulants and
or nutty flavor and a chewy texture. It is
pressed to get the desirable texture.
an excellent source of nutrients such as
calcium, iron and vitamin B group and is
a fiber rich food. It can be marinated and
grilled and added to soups, casseroles
and chilli.

15
 Yuba: lifting carefully and drying the
thin layer that forms on the surface of
heated soymilk once it has been cooled
make it. It is commonly sold as dried,
thin, brittle brown sheets that are soaked
in water before using.

16
 Introduction to Food Rating System Chart

Soybeans, Cooked
240 grams; 297.56 calories
DV Nutrient World's Healthiest
Nutrient Amount (%) Density Foods Rating

Molybdenum 129.00 mcg 172.0 10.4 excellent

Ttryptophan 0.37 g 115.6 7.0 excellent
Manganese 1.42 mg 71.0 4.3 very good
Protein 28.62 g 57.2 3.5 very good
Iron 8.84 mg 49.1 3.0 good
Phosphorus 421.40 mg 42.1 2.5 good
Dietary fiber 10.32 g 41.3 2.5 good
Omega 3 fatty acids 1.03 g 41.2 2.5 good
Magnesium 147.92 mg 37.0 2.2 good
Copper 0.70 mg 35.0 2.1 good
Vitamin B2 (riboflavin) 0.49 mg 28.8 1.7 good
Potassium 885.80 mg 25.3 1.5 good

World's Healthiest
Foods Rating Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

Applications of soy protein in Food:

17
Meat Food Products Dairy type Products Bakery Products Miscellaneous Foods
Emulsified meats Beverage powders Bread and rolls Soups, gravies, sauces
Coarsely chopped
meats Cheeses Specialty breads Candies, confection
Canned meats Coffee whiteners Cakes&cakemixes Oriental foods
Poultry products Frozen desserts Doughnuts Pet foods
Seafood products Whipped toppings Breakfast cereals
Analogs Infant formulas Pasta products
Pet foods Milk replacers Sweet rolls, cookies
For young animals pastry, crackers, snacks etc.

18
Other uses of soy protein: Add soybeans to vegetable stews and
soups.
Adhesives Fermentation Aids
Asphalt Emulsions Nutrients Use soymilk in place of cow’s milk as a
beverage and cereal topper.
Binders-wood resin
Cleaning materials Use soy nuts as snacks.
Cosmetics
Public awareness and understanding
Inks
about soy foods is increasing all the
Leather substitutes
time. We are becoming more and more
Paints-water based
health conscious and alternatives to
Paper coating
traditional foods. With the rapid
Pesticides/fungicides
developments in our knowledge about
Plastics
the behavior of food components newer
Polyesters
and safer alternatives are forthcoming all
Textile fibers
the time. Besides meeting the health
requirements both from macro and
A Few Quick Serving Ideas
micronutrients profiles hidden in the
Replace some of the wheat flour in your
bean, its protein will be the cheapest and
favorite baked goods and unleavened
effective over many other legumes. The
bread recipes with soybean flour and
technologies are now available for all
increase the protein of your cookies,
levels of competence right from
cakes, muffins and breads and other
home/domestic to scale up units of
traditional products.
commercial magnitude. What is the need
of the day is creating mass awareness
Mix sprouted soybeans into salads or use
among the consumers and efforts to
as toppings for sandwiches.
popularize the soybeans in the national
Frozen edamame is simple to prepare and international sectors. All the
and makes a great snack or appetizer. organizations should work hand in hand
Just add the soybean pods to slightly to achieve this objective.
salted water and boil for approximately
15 minutes.

19
 Nutrient Content of Soy foods

The details of the nutrients provided by different soy based foods are given as
under.

Food Calories Protein, g Carbohydrate, g Fat, g Saturated Fat,

g

Soybeans 1/2 149 14.3 8.5 7.7 1.1

cup, cooked

Tempeh 1/2 cup 165 15.7 14.1 6.4 1.1

Textured Soy 59 11 7 0.2 -

Protein 1/2 cup,
cooked

Soynuts1/4 cup 202 15 14.5 10.0 1.6

Tofu 1/2 cup 94 10 2.3 5.9 0.9

Soy flour, 81.7 12.8 8.4 0.3 .02

defatted1/4 cup

Soy milk, plain 79 6.6 4.3 4.6 0.5

1 cup

20
 Food Niacin, B6, Folic Calcium, Iron, Magnesium, Copper, Zinc,
mg mg Acid, mcg mg mg mg mg
mg

Soybeans 1.35 .20 47 88 4.42 74 .35 .99

1/2 cup,
cooked

Tempeh 1/2 3.8 .25 43 77 1.9 58 .55 1.5

cup

Textured Soy .75 .12 - 85 2 86 .32 1.37

Protein 1/2 cup
cooked

Soy nuts 0.6 .09 91 59 1.65 63 .35 1.35

1/4 cup

Tofu 0.2 .06 19 130 - 127 .24 1.00

1/2 cup

Soy flour, 0.65 .14 76 60 2.3 72 1 .61

defatted
1/4 cup

Soy milk, 1.4 .10 4 10 1.38 45 .288 .54

plain 1 cup

Miso 2 Tbsp. 0.3 - 10.1 23 .95 14.5 .15 1

Adult 15 1.6- 180- 800 10- 280-350 1.5-3.0 12-

Recommended 2.0 200 15 15
Daily
Allowance

_______________________________________________________________________
_
A.P.Gandhi, PhD is a Principal Scientist (Biochemistry) at Central Institute of
Agricultural Engineering, Bhopal (MP), India. He may be contacted at apg@ciae.res.in.
This article is based on the collated information from different sources and also from his
personal experience of 30 years in soybean processing. He gratefully acknowledges the
Organizations from whom the literature and photos were reproduced.

21
22