All About Soya Beans

Soya beans are the wonder food you have heard about. Read about the health benefits of soya beans and their related products, such as tofu and tempeh.


In my experience, people are confused about soya beans, soya products and soya in general. I used to wonder what the difference was between soya and tofu and I didn't know what tempeh or textured vegetable protein was. And then I found out they were all made with soya beans and that confused me even further.

When I first tried tofu (a basic soya product found in most supermarkets), I didn't like it at all and didn't eat it in its basic format for another six months. Then I went out one night and ordered sweet and sour bean curd (another name for tofu) and I absolutely loved it. I wanted to make my tofu taste like that so I learned how to marinate my tofu dishes.

I now eat soya product meals at least three times a week.

The soya bean is one of the oldest vegetables around and has been used in eastern countries for thousands of years.

For example, a lot of vegan replacement products such as soya yoghurts, cheeses, meat replacement products, cream and milk are made from the soya bean of the soya bean plant. Obviously these items have other ingredients added to make them what they are but the soya makes up the bulk of these food items in most cases.

I sometimes look at a soya bean (in my more dreamier moments) and wonder how something so simple can be made into such a versatile product.

So what exactly are they and where do they come from?

The soya bean is a species of legume (other lagumes include alfalfa, lentils lupins carob and peanuts) native to East Asia. It is classed as a vegetable and has been used in China for over 30,000 years. Soya plants are mostly grown in fields in East Asia, America, Brazil, Argentina, Paraguay and China and are easily grown in a wide range of soils. The plants usually reach to around 3 feet high and take around 80 -120 days from sowing to harvesting.

Soya beans are very nutritious. They are high in calcium, low in saturated fats and cholesterol free. They are also high in soya protein and have a high iron content. Soya beans are very versatile and can be ground into flour, they can be fermented and can undergo several other processing methods to form a variety of foods.

Here are some popular soya protein products:

Tofu - This is the most commonly used soya product and can be found easily in supermarkets and health food shops. The soya beans are soaked, crushed and heated to make soya milk. It is then thickened up to different degrees by calcium sulphate or calcium chloride. The most common type is firm, which can be marinated, fried, deep fried, sauteed, roasted and stir-fried. The smoother tofu is called silken tofu and is used in sweet dishes, sauces, dips and spreads.

I actually like it just plain deep fried in salads and sandwiches, but it is also lovely used in recipes where the flavour seeps into the tofu from the other ingredients and I personally prefer it this way.

I also prefer to buy my tofu from Chinese and Thai supermarkets as it just seems to taste better to me.

Textured vegetable protein - TVP isn't tofu but is also made from soya. This is one of the first replacement meat products to come onto the market over 30 years ago. It is a by-product of the soya oil industry and is made from soya flour after the oil has been taken out. Very low in fat and a good source of fibre and protein, it comes in dried chunks, mince and flakes to which you add water before adding to a recipe. Unflavoured TVP is mostly fat free as it is defatted during the manufacturing process. It has no flavour but because of its sponge like texture, it soaks up flavours well.

I buy this from my local supermarket in the freezer section to make lasagne, bolognese, chille con carne and shepherd pie dishes. I also love those help yourself chinese buffet restaurants which have TVP dishes in all sorts of different flavours.

Tempeh - Tempeh is also made from soya beans but is made differently and has a rougher texture. The fermentation of tempeh retains the whole of the soya bean and so it has a higher protein content compared to tofu and a firmer constitstency.

It is made by adding bacteria to beans or grains (or both) that have had their hulls removed, and then are boiled. The beans are then incubated at roughly 31 C for between 22 and 28 hours during which time the bacteria change the beans into tempeh.

Tempeh has a stronger flavour than tofu which has been described as nutty, meaty and mushroom-like. You can grate it on a cheese grater and use it in place of ground beef for recipes such as bolognese and tacos. You can also use it in stir-frys, soups, sandwiches and stews.

People say that tempeh is an aquired taste but I love it because I like the chewy texture which is "meatier" than tofu. You can buy tempeh in a few supermarkets and most health food shops stock it too.


Miso - Miso is a thick paste made from fermented soyabeans and barley or rice malt and is used as a condiment in Japanese cooking. Miso is made by combining soya beans with salt and sometimes rice and wheat. It is then placed in a mould and aged in cedar vats for one to three years.

Different types of miso are produced depending on the ingredients and also the length of fermentation. Miso is very nutritious as it contains isoflavones and soya protein. The only reason to watch your intake of miso is the salt content.

You can buy miso in health food shops or oriental supermarkets and it is great for adding flavour to sauces and soups.


Soya dairy products - Soya milk is made by soaking soya beans in water which are then strained. The resulting fluid is the soya milk. Soya milk is lower in fat than cows milk and with no cholesterol. It is also low in carbohydrates and provides a good source of protein. Soya milk may also be fortified with calcium, and vitamins D2, B12 and B2. It is an alternative choice for people who suffer from lactose intolerance.

Soya cheese is made from soya beans and vegetable oils. There are many different varieties, from cheddar style to mozzarella to soft spreadable cheeses.

Soya yoghurt is made using soya milk (again originated from the good old soya bean), and bacteria such as Lactobacillus bulgaricus and Streptococcus thermophilus. Sometimes additional sweetener is added such as fructose, glucose, or raw sugar. It is suitable for vegans, as the bacteria for shop-bought soy yogurt are usually not grown on a dairy base.

Edamame Beans - The Celebrity Snack

Edamame beans are becoming ever more popular as a healthy snack option. Edamame beans are young soya beans which are picked just before they ripen. The pods are slightly boiled in salted water and are eaten by squeezing them out of the pod and consuming them immediately or saving for a later date. The pod is discarded.

Health Benefits of Soya

The increasing popularity of soya foods and soya beans can be mainly attributed to the large amount of health benefits associated with soya products. There is increasing interest in the antioxidant effects of soya and in particular, the health benefits of isoflavones.

Soya and Heart Disease - In eastern countries where soya is a main part of peoples diets, heart disease is low. Research suggests that soya may help in preventing heart disease by reducing cholesterol and preventing plaque build up in the arteries which can lead to heart attack and strokes.

The health benefits of soya are mainly attributed to isoflavones - a natural compound found in soya which have been shown to significantly reduce serum cholesterol levels which are the leading risk factor for heart disease. Too high cholesterol levels lead to hardening of the arteries, coronary heart disease and other vascular disease problems.


Soya and Bone Health - We need calcium for healthy and strong teeth and bones, and many soya foods are high in this mineral. This is because calcium is added as a thickening agent to form the various soya products that we have. Four ounces of firm tofu contains just as much (if not, more) calcium as one cup of cows milk.

Soya also contains magnesium which is important to bone health. Diets high in animal protein cause more calcium to be excreted in the urine, so replacing this animal protein with soya protein may help to prevent calcium loss from the bones. Soya has been shown to improve bone health but it is not clear whether the benefits are due to the soy protein or the isoflavones, or a combination of both.


Soya and Menopause - Isoflavones from soya beans have proved to be a popular alternative to hormone replacement therapy for women wishing to control menopausal symptoms without resorting to drugs. In Japan where soya foods are a staple part of the diet, women are only one third as likely to report menopausal symptoms as compared to the United States or Canada. Menopausal symptoms are caused by low estrogen levels, and soya isoflavones control this through their estrogen like effect on the body which helps to regulate body temperature.


Soya and Cancer - Research also shows that soya may reduce your risk of contracting cancers. Breast cancer in Japanese women living in Japan where soya is consumed on a regular basis, is much lower than that of American women. Studies show that when Japanese women move to the US and consume a typical American diet, their risk of breast cancer eventually matches that of American women. Studies also show that prostate cancers are higher in the United States and European countries compared to countries such as Japan and China where soya is a main part of the diet. Asian countries also have a lower rate of colon cancers.

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