Soya

as part of

a balanced diet
Educational file

Contents
History of a time-honoured bean What is soya? Current nutritional context The nutritional benefits of soya and its role in a balanced diet Soya food production Soya in practice: instructions for use

History of a time-honoured bean

In the Far East, soya has been part of the staple diet for around 5000 years Introduced into Europe in the 18th century Soya beans have been grown in Illinois (USA) since the middle of the 19th century Brazil and the USA are now the leading soya bean producers in the world

What is meant by soya?

Soya beans are the seeds of the soya plant, or Glycina Maxima. Grows to a height of approx. 80 cm Each pod contains 2 to 5 seeds, or beans Theres soya and then theres soya! The soya bean is rich in protein Soya bean sprouts : these are not made from real soya! (an entirely different family of plant) Ecology: Soya is good for the earth! The plant is able to fix atmospheric nitrogen

Current nutritional context

Unbalanced diet characterised by: Excessive calorie intake compared with the amount of energy burned Excess fat Also: a diet that is low in complex carbohydrates, dietary fibre, fruit and vegetables A number of nutrition campaigns are being launched in EU countries

Quality proteins
Source of vegetable proteins The building blocks of all body tissue the most well-balanced of all vegetable proteins They contain the 8 essential amino acids * Vegetable protein
Western diet A balanced diet Soya food products used to replace sources of animal protein re-balances the intake of protein in the diet

The beneficial lipid profile of soya

High in polyunsaturated fatty acids Including the two essential fatty acids (omega-6, omega 3) Low saturated fatty acids Reduces cholesterol levels An effect that has been documented in many scientific studies Signs of acknowledgement: health claims issued by the FDA in the USA: issued by the JHCI in the UK

Researchers interest in isoflavones

Soya and whole soya bean-based products contain isoflavones, or phytooestrogens. Avoid confusion Phyto-oestrogens in soya foods are naturally contained in the soya bean, and are present in balanced quantities. The content values should not be confused with those of supplements, in which the isoflavone content is concentrated.

Soya as part of a balanced diet

As a substitute for dairy products (or for meat in the case of soya steaks). They provide the following benefits: lower in saturated fatty acids lactose free (the milk-sugar that is not always well tolerated) higher polyunsaturated fatty acid content excellent digestibility 100% vegetable It is easy and beneficial to incorporate soya food products into the diet of children (from the age of 6 months ??1), adults, and the elderly

Nutritional content of cows milk versus soya milk

Composition Energy value (kcal) Protein (g) Carbohydrates (g) -Sugars -Lactose Fibre (g) Fats (g) Saturated fatty acids Polyunsaturated fatty acids Cholesterol Calcium Milk (semi skimmed milk) 48 3.3 4.8 4.8 4.8 0 1.6 1.0 0 5 118 Soya milk (with added calcium) 44 3.3 3.2 3.0 0 0.3 1.9 0.3 1.0 0 110
Source: Souci-Fachmann Kraut

From the bean to the milk

Harvesting and processing Processing by machine Filtering The soya milk extracted in this way from the whole bean contains the various constituents of soya

Soya products
Soya milkor soya drinks Soya yoghurt Desserts Tofu Soya steaks

Ways to include soya in your diet

In the morning: Plain or chocolate-flavoured soya drink to go with cereal Midday or evening meal Tofu can be used in a wide variety of hot or cold dishes Dessert or a snack Soya yoghurts and desserts come in a variety of different flavours. Fast, easy and delicious.

Conclusions
Soya foods are particularly valuable for their nutritional content, which makes them ideal for meeting current food health needs The choice of soya-based products is becoming increasingly varied, which makes it easier to incorporate them into our diet and means that there is something to suit all tastes