Soybeans have been cultivated in East Asia for over 5000 years and are considered sacred grains in Chinese civilization, along with wheat, barley, rice, and millet. They were first imported to Europe in the 17th century, but widespread consumption of soy in Europe and America only began in the 1910s.
Nutritional Information
In recent decades, soy in all its forms has become increasingly popular among Western consumers. It serves as an excellent substitute for vegetarians. Rich in essential minerals such as iron and magnesium, this legume is also a source of plant proteins crucial for health: 100g of tofu contains the same amount of protein as about 80g of meat! Its fiber content places soy among foods beneficial for intestinal health. Fiber promotes the natural production of bacteria and enzymes essential for the proper functioning of your digestive system. It aids in digestion while helping stabilize blood glucose levels.
However, in recent years, there have been debates within the scientific community regarding the nutritional virtues of soy and its derivatives. The high concentration of soy in isoflavones or phytoestrogens is controversial. The molecular structure of these isoflavones is similar to that of estrogen, female sex hormones. The European scientific community has long advised people with thyroid problems to avoid consuming soy, suspecting its negative impact on hormonal health. Some articles have also raised concerns about breast cancer, suggesting a correlation between soy consumption and an increased risk of developing this type of cancer. Fortunately, all these hypotheses were invalidated in 2012 after further research on the role of phytoestrogens in hormonal health. It has now been demonstrated that soy consumption does not influence the risk of breast cancer and may, in fact, prevent its occurrence, especially in menopausal women, by limiting the proliferation of cancer cells! Moreover, Japanese women, who consume soy-based foods almost daily, reportedly experience improved menopausal symptoms. However, it is still recommended that people with hypothyroidism under medication avoid consuming soy in excessive amounts.
Current controversies now focus on the proliferation of "genetically modified organisms" (GMOs). Indeed, the production of GMO soy is widespread worldwide. While the European Food Safety Agency strictly prohibits the cultivation of GMO soy on its territory, their importation is not limited. It is estimated that 70% of the total soy production imported into France is GMO. In France, the commercialization of GMO soy or products processed from GMO soy is subject to strict regulations: labeling is mandatory for products containing them. There are no regulations, and almost all soy plants come from GMO crops. Therefore, it is important to be vigilant and always check the labels of your soy-based products. Whenever possible, it is also important to prioritize foods from organic farming to avoid ingesting harmful pesticides.
Soy in All its Forms
The preparation of soy has evolved significantly over the millennia of its existence in Asia. Today, it is widely consumed in the form of tofu, miso, or tempeh and comes in thousands of delicious recipes. Soy in all its forms serves as an excellent substitute for animal products: it can replace meat, cream, or even cheese! Soybeans are delicious steamed and lightly sautéed in a pan. Firm tofu, obtained from the fermentation of pressed soybeans, has very little flavor and tends to absorb the flavors of the preparations and sauces it is mixed with. Feel free to season it with spices, soy sauce, or garlic. You can also find pre-cooked forms of tofu in stores, such as smoked tofu or "lactofermented" tofu, which undergoes a lactic fermentation process and is often mixed with wasabi, tamari, or pesto. This type of tofu has a flavor similar to cheese and can be used in spring salad recipes to replace feta, for example. Silken tofu, a very thick "cream" form of soy, can be used as a substitute for animal-origin sour cream in all your sweet and savory recipes. Tempeh, on the other hand, is made from cooked and fermented soybeans. Much tastier, its flavor resembles that of mushrooms. You can consume it as is, marinated, or sautéed in a pan and served on toast.