2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
When the tasty meets the useful in the food, interesting new offers are received, which quickly gain fans among the gourmets. That's how they got on our table found soybean sprouts, considered in the past as food for the poor, and today - a useful living food because of the abundance of vitamins and minerals, combined with few calories and high fiber, which makes them suitable for dietary nutrition.
Soybean sprouts are the most popular of all other sprouts from other plants, they need more time to germinate and be included in the salad, but the wait is worth it. Added to any fresh salad, or one prepared only by them, they are a classic example of a healthy portion of food.
Those who like to prepare different sprouts at home know a lot about soy sprouts, but those who are not tempted by this food, which is not typical for our cuisine, and those who have tried it only served in a Chinese restaurant, can learn more about this opportunity to diversify the menu. at home with something useful and new as a taste sensation.
Nature and origin of soybean sprouts
Soybeans, from which sprouts are made, are a grain food that has been grown in China for many centuries, but became popular in Europe only before the 19th century.
Soybean sprouts are used as part of the composition of various salads and their presence in recipes depends on the origin of the beans, because the taste is different. When processed, they resemble the taste of asparagus, are slightly sweet, without a pronounced taste and aroma, but when fresh, slightly bitter.
Before use, the beans are subjected to a long fermentation, which reduces the amounts of phytohormones and toxins in them.
In appearance sprouts resemble small berries with long white stalks.
Composition of soybean sprouts
This product has a unique and very rich composition. Soybeans are generally rich in vitamins, and in germination they are in even higher concentrations. Sprouted grains also contain vitamin C, which is missing in soy, and vitamins B and E double in amount. There is also vitamin K.
In addition to the vitamin composition of soybean sprouts are also minerals. Magnesium, sodium, potassium, zinc, manganese, iron, selenium and phosphorus are found. Also a lot of fiber and sugars.
It is clear to anyone active in sports, as well as vegetarians, that soy is primarily a protein-rich product. There are 13.1 grams of protein in 100 grams of soy.
In soybean sprouts there are also fatty acids, especially unsaturated. One such example is linoleic acid. These acids are not produced by the human body and come only from external sources. Peas and beans are the foods that give them in the largest doses.
The calorie content of sprouts is low. In 100 grams of them there are 141 kilocalories, which is about five and a half percent of the daily intake.
Benefits of soybean sprouts
Vitamins and minerals in sprouts they make them very useful food for various systems and organs in the body.
- Due to antioxidants, selenium and vitamin C, soy strengthens the body and makes it resistant to viral infections, strengthens immunity;
- The presence of magnesium normalizes the nervous system, clears cholesterol and nourishes brain cells;
- The presence of folic acid gives a good effect on the circulatory system;
- Few calories cleanse the intestines and are a good basis for many diets for weight loss;
- Soybean sprouts also contain isoflavones, which are a regulator of hormones, support reproduction, alleviate menopausal problems.
Contraindications to the use of soybean sprouts
- They are not suitable food for children under 12 years, because the content of phytoestrogens has an adverse effect on puberty. May disturb the body's natural hormonal balance;
- In diseases of the thyroid gland, this food should also be neglected, as it reduces the iodine content in the body and can lead to disorders in other organs or systems;
- Sufferers of pancreatitis or other diseases of the pancreas should also give up soy sprouts, the same applies to stomach ulcers;
- During pregnancy it is good to exclude from food because it can create a problem at the hormonal level;
- The use of soy sprouts should be used with caution during breastfeeding. If the body is not familiar with this food, it is best to wait and start after stopping breastfeeding, and if it is used before birth, it should start with small amounts and monitor the condition of the baby. It can affect you as gas or allergic reactions;
- Consumption of soy sprouts in old age can lead to brain damage as well as loss of brain cells.
The choice is to store the sprouts
If you buy ready-made sprouts, there are several signs to consider when choosing a product:
1. Appearance and smell of the raw material - the sprouts should look fresh, without impurities and other odors;
2. The length of the handles should not be more than 1 centimeter, because it may be an old product that is not very useful or with good taste;
3. It should be stored in the refrigerator and kept cold again;
4. It should not be stored for more than 48 hours, because the nutritional properties then decrease.
How to prepare a soybean sprout salad?
When preparing a soybean sprout salad, it is important to know that soybeans germinate in constant humidity and heat. Pathogenic bacteria can begin to grow in such conditions, so this product is not consumed raw.
To avoid the possibility of poisoning, the sprouts are blanched in boiling water for a short time to preserve the maximum of useful substances.
They can be added to salads after minimal heat treatment, or they can be fried. There are more useful substances in the minimally processed ones. What is this processing?
- Soybean sprouts are washed well with cold water before cooking. A deep vessel is needed;
- The sprouts are flooded with hot water, left for 10 minutes and then squeezed;
- Drizzle with soy sauce to taste;
- Sprinkle with plain or balsamic vinegar according to personal taste preferences;
- Add freshly ground black pepper;
- Add 1-2 cloves of mashed garlic;
- Heat a little oil and pour over the salad. Cover with a lid for half an hour.
Importance of soybean sprouts
Sprouted soybeans is a real storehouse of vitamins and minerals, but it is good to know the benefits and possible harms of consuming the product. It must be used correctly and the measures for use must be followed. Then it brings indisputable benefits to the body.
It must be said that the analysis of the benefits and harms of this food continues. However, the conclusions from what she learned about it lead to the conclusion that only moderate use will bring benefits to the body. It is no coincidence that for hundreds of years, knowledge and use of soybean sprouts in Japan and China have not made it a staple food consumed in unlimited quantities. They have found that excessive intake can lead to health problems related to hormonal imbalances and use it wisely to prevent certain cancers and other diseases.
The rule is that quantity determines quality.
See also how to grow sprouts yourself, and to find out more on the topic of healthy eating with this product, see why sprouts are a superfood.
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