Soy - The vegetable alternative to meat and dairy products
The soya plant has its origins in East Asia. It is considered one of the oldest crops in the world and has been appreciated by the Chinese for thousands of years as an excellent source of protein and nutrients. In western industrialized countries, soybean has gained popularity only in recent years. Meanwhile, every good supermarket offers soy products. So it is not uncommon that in addition to soy milk and yoghurt also tofu and other soy products can be found in the refrigerator. Like peas, beans and lentils, soybean is one of the legumes. Legumes are known in particular as protein suppliers and an important food in the healthy diet. However, among all legumes, soybean provides the most protein (12g per 100g). At the same time, soy is rich in unsaturated fatty acids and contains comparatively little carbohydrates (a total of 150 kcal per 100 g, of which 40 kcal are from carbohydrates). Soybeans also contain a large amount of micronutrients. For example, they make a good contribution to covering many vitamins, such as vitamin B, folic acid and vitamin E. Also, potassium, iron and magnesium are sufficiently contained in soybeans. But the most important effect in addition to the high protein content, offers the high fiber content in soybeans. With 50g soy you can already cover one third of the daily requirement of fiber. Dietary fiber is good for digestion and ensures long-lasting satiety.
Who benefits from soy?
Particularly among vegetarians and vegans is the consumption of soy, mostly in the form of tofu (serves as a meat substitute) popular. Its low carbohydrate content makes it a good source of nutrients that are filling and at the same time provide high quality proteins and minerals. In bodybuilding, soy has made a name for itself in the form of soy protein in recent years. Due to the high biological value and the increased amount of BCAA (Branched Chain Amino Acids) and glutamine, soy protein provides important amino acids, which are responsible for building and maintaining the muscles. In addition, the fat and carbohydrate content compared to whey protein is very low and makes it, especially to support a diet to a sensible dietary supplement. Even people with lactose intolerance or high cholesterol are increasingly turning to soy protein because it contains neither lactose nor cholesterol. Overall, it can be said that soy and especially soy protein is best for people who do not eat meat and / or dairy products and are looking for an equivalent, herbal alternative.