The production and consumption of soy-based foods have a history of more than 2000 years in China. Similarly, countries like Japan and Korea also have a long-standing tradition of soy-based cuisine. In recent years, with a growing emphasis on healthy foods, and the rise of vegetarianism, soy, and its products have gained popularity in the United States and Europe as a nutritionally complete and healthy food option.
Soybeans are a versatile and contemporary health food, packed with protein, unsaturated fatty acids, lecithin, soluble dietary fiber, and trace minerals. They are also a unique source of isoflavones. Yellow soybean products such as soy milk, tofu, miso, and fermented black beans offer a variety of benefits, including weight loss, calcium supplementation, constipation prevention, and promotion of blood circulation and detoxification.
Fermented soy foods
- Fermented black beans
- Miso (soybean paste)
- Natto
- Fermented tofu and stinky tofu
Non-fermented foods
- Soy milk
- Tofu
- Soybean sprouts
2 Soy Milk Recipes for Optimal Benefits
Soy milk, a beverage made from soybeans, is rich in protein and trace metal elements. It is considered an excellent beauty drink, especially for women in their later years. Moreover, the isoflavones in soy milk can help alleviate menopausal discomfort.1. Pumpkin Soy Milk
Drinking pumpkin soy milk can promote intestinal peristalsis, enhance bowel function, and prevent constipation. Pumpkin is rich in pectin, which can protect the mucous membranes of the gastrointestinal tract and promote the healing of gastric ulcers. Pumpkin also contains lutein and zeaxanthin, which help maintain eye health and prevent eye problems such as cataracts and macular degeneration.- 16 ounces pumpkin
- 2.69 liters soy milk
- Cut the pumpkin into small pieces and steam until tender.
- Blend the steamed pumpkin with soy milk in a blender, pour into a cup, and it is ready to serve.
2. Black Sesame Soy Milk
Black sesame contains abundant calcium and magnesium, which can strengthen bones and teeth. It also contains vitamin E and B-group vitamins, promoting skin and hair health. Adding black sesame to soy milk can increase the calcium content and absorption, thereby preventing osteoporosis. Simply add some black sesame powder to soy milk, stir well, and it is ready to drink.Who Should Limit Soy Milk?
Soy milk may not be suitable for everyone. Particularly, two groups of people should limit soy milk:Ways of Eating Tofu for Optimal Benefits
Tofu is a food made from soybeans and coagulants. It is not only healthy but also offers various health benefits.1. Tofu With Vinegar for Diarrhea Relief
One of the unique effects of tofu is its ability to improve diarrhea. The ancient Chinese text “Prescriptions for Universal Relief (Pu Ji Fang)” documented that “for prolonged dysentery, one should take white tofu, fry it with vinegar, and eat it to recover.” This suggests that for those suffering from intermittent chronic diarrhea, eating vinegar-fried white tofu can gradually improve their condition.2. Gypsum Tofu for Calcium Supplementation and Weight Loss
Tofu is rich in protein, which helps increase satiety and reduce food intake. It also contains soy isoflavones, which can regulate hormones in the body and reduce fat accumulation. Therefore, tofu is considered an excellent food option for weight loss.Different Types of Tofu
Tofu comes in various types, and various coagulants and preparation methods can influence its texture and nutritional content. Here are some common types of tofu and key points for selection:2 Well-Known Healthy Fermented Soy Dishes
Miso and fermented black beans are foods made from fermented soybeans. They are primarily made from soybeans and undergo fermentation with different types of koji (fermented soybeans). Miso is a product made by mashing cooked soybeans into a paste before fermentation, while fermented black beans are obtained through the fermentation of whole soybeans. Miso enhances the savory flavor of dishes and is commonly used in Eastern cuisine for seasoning, marinades, dipping sauces, and stews. In recent years, it has gained popularity in Western cuisine.1. Salmon Miso Soup With Tofu
Miso was revered as the “King of Medicines” in ancient Japan and was believed to have a warming effect on the body. It is often used to nourish the heart and kidneys, restore vitality, and alleviate discomfort during menopause. Miso can also aid digestion and absorption, promote blood circulation, and enhance immunity.2. Fermented Black Bean Soup With Green Onions
Fermented black beans, like miso, are soy-based fermented foods. There are two types of fermented black beans: salted black beans used for seasoning, and prepared soybeans used for medicinal purposes. Salted black beans are commonly used in classic dishes such as steamed spare ribs with black beans, steamed fish with black bean sauce, and stir-fried bitter melon with black bean sauce.When combined with different ingredients or herbs, prepared soybeans offer various therapeutic effects.
Fermented black bean soup with green onions is a traditional remedy for treating colds. This soup is made by simmering green onions and prepared soybeans. It is believed to induce sweating, alleviate cold symptoms, dispel wind, soothe the lungs, and relieve cough. It may help ease symptoms such as nasal congestion, runny nose, feeling cold, and the inability to sweat after catching a cold.
Soybeans With Licorice–Promote Blood Circulation and Detoxification
According to the “Compendium of Materia Medica (Bencao Gangmu),” soybeans are believed to promote blood circulation and detoxification. When combined with licorice and boiled into a soup, the effect is enhanced. Studies have also found that licorice has detoxifying properties.Soybean Licorice Soup
Ingredients- 1.76 ounces (50 grams) of soybeans
- 2 to 3 pieces of licorice
Boil ingredients in 16.91 to 23.67 fluid ounces (500 to 700 milliliters) of water to make a detoxifying soup. Drinking this soup for several days can help eliminate toxins from the body.