All About Soya Beans

Soya beans are either a wonder food or the root of all evil, depending on where you are getting your information from.

What are we to do?





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.

Well, it seems to me that the medical community is divided on this issue so it would be irresponsible of me to tell you one way or the other. But if you are interested in the health benefits/risks of soya, then this 100 page report may be worth reading. In a nutshell, the report concludes that:

There is no evidence of significant benefit or harm based on the quality of evidence that exists today.

You may also find this page useful (this is the page I got the above link from).

My personal view is that soya is ok. Unless you are consuming it in huge amounts, then I personally feel there is no need to worry. Like I said above, I consume soya meals at least three times per week, plus I drink soya milk in my tea and coffee. Limit your consumption of processed soy such as soya ice creams and cheeses and eat only organic soya which hasn't been genetically modified.

The above applies to all processed foods and not just soya. You want your diet to be based on healthy whole foods with plenty of fruit and vegetables.

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