Soy – The Magic Bean

“Deforestation in Brazil! Genetic modification! Dangerous interference with the hormonal system!”
These claims about soy are widespread and not entirely without truth — but let’s shed some light on the subject.

Imported soy, for which rainforests—primarily in the Amazon region—are cleared, is used predominantly as animal feed. Worldwide, around three-quarters of feed soy is genetically modified, although this is fortunately prohibited in Europe. Soy foods available here are based on European-grown soybeans, are therefore non-GMO, and often found in organic agriculture. Soy is an excellent crop for crop rotation, as it enriches the soil. As a legume, it does not require fertilization, since it can produce nitrogen itself with the help of soil bacteria, thereby improving soil quality.

Soybeans also have a long tradition in Asian cuisine. Examples include soy sauces from China, tempeh from Indonesia, and natto from Japan. With the rise of vegetarian lifestyles since the 1970s, soy products have gained popularity worldwide. Today, a wide variety of savory and sweet soy-based foods are enjoyed across the globe.

It is important to note, however, that highly processed soy products containing preservatives and other additives are not recommended. Only lightly processed or unprocessed soy products, such as fermented foods, are considered beneficial to health.

Soybeans have an exceptionally high nutrient density. Due to their high-protein content and moderate fat content, they are very filling while remaining low in carbohydrates. They are also rich in iron, calcium, magnesium, potassium, and B vitamins. In addition, soy contains secondary plant compounds with antioxidant and anti-inflammatory properties.

Soy does not contain “true” hormones, but so-called phytoestrogens (such as isoflavones). These plant compounds have an adaptive effect, meaning they help balance hormonal activity without directly interfering with the body’s hormonal system. Consuming soy in normal amounts is considered safe. It is known to have anti-cancer properties, may help relieve menopausal symptoms, and can reduce the risk of osteoporosis.

The Culinary Versatility of Soybeans

• Edamame: Fresh or frozen soybeans, enjoyed as a snack, in bowls, or mixed with vegetables
• Natto: Fermented soybeans, a traditional Japanese superfood
• Okara: The soy pulp left after making soy milk, which can be marinated and used in tofu-like dishes
• Tofu: The most well-known soy product, made by curdling soy milk, similar to cheese production
• Tempeh: Originally from Indonesia, produced by fermenting soybeans with a mold culture, and rich in nutrients
• Soy sauce: A well-known fermented seasoning from China, available gluten-free or made with grains
• Miso: Fermented soy paste used as a seasoning or traditionally as soup, such as in ramen, with its characteristic umami flavor

A true pleasure—and a valuable contribution to a healthy, balanced diet!