As you know, legumes (peas, chickpeas, beans, mung beans, lentils, peanuts, soybeans) are a valuable source of vegetable protein (including essential amino acids), many vitamins and microelements, as well as fiber, which is extremely important for our immunity.
However, many people are still afraid to eat legumes because they are difficult to digest. Europeans, which includes us, are not accustomed to legumes in their diet, so our gastrointestinal tract often reacts to legumes with irritation, the symptoms of which are indigestion, heaviness, bloating and increased gas production. But it’s quite possible to cope with this and introduce legumes into your diet and receive from them all the benefits that are inherent in them by nature, and calmly enjoy their wonderful taste. As a person who naturally has sensitive digestion, I can confirm this to you: You can eat legumes with pleasure and feel very good after eating! But before I tell you the secrets of cooking legumes, let's talk about why, in fact, we have such a reaction to them.
What's the problem, Bob?
Legumes store well because they are dry and insects and rodents do not like them. What helps plants survive makes life difficult for you and me when we try to eat them. The fact is that legumes contain antinutrients : growth inhibitors and saponins. Saponins produce soap suds when washing and cooking beans; they protect plants from insects, but at the same time prevent proteins from being absorbed in our gastrointestinal tract. This causes stagnation of contents in the intestines and gas formation, as well as the accumulation of toxins.
In addition, legumes contain phytic acid , or phytate, is an organic compound in legumes and some grains that has a powerful binding effect on minerals. They are the ones that irritate the human gastrointestinal tract and can cause unpleasant symptoms such as bloating and gas. Phytates block digestive enzymes and form indigestible complexes with minerals such as iron, calcium, magnesium, zinc. As a result, we cannot absorb these minerals.
Dietary fiber, which consists of oligosaccharides found in legumes such as chickpeas and beans, is very hard and we do not have the proper enzyme to break it down (alpha-galactooxidase).
The protein in legumes is incomplete - it needs to be supplemented with grains, herbs and seeds. You can read more about increasing the digestibility of protein from legumes and grains in the article
Value of legumes
However, legumes, when properly cooked, have their benefits. First of all, they have a lot vegetable protein , which does not have the same acidifying effect on the body as meat protein. As a result, our diet becomes less heavy. For strict vegetarians, as well as people whose religion prohibits eating meat, legumes help more than fill the daily protein requirement. Other people are advised to supplement their diet with protein from legumes at least two to three times a week.
Photo from open source
In legumes rich vitamin and mineral composition : a lot of B vitamins (thiamine, riboflavin, pyridoxine, PP, pantothenic and folic acid), A, C, E, K, as well as a lot of iron, zinc, magnesium, phosphorus, potassium, manganese and copper.
Another important advantage of legumes is their high content fiber. The champion for it is lentils. One cup of lentils contains about 17 g of fiber - this is half the daily value (for comparison, a serving of buckwheat - 5.4 g, quinoa - 5.6 g, oatmeal - 12 g, 200-gram apple - 3.6 g, in avocado 13.4, in broccoli 8 g). Fiber is essential for proper metabolism, as it binds glucose, thereby lowering the glycemic index of foods and preventing a spike in blood sugar. It is vital for our microflora, as it is food for millions of bacteria that inhabit our intestines. Bacteria, in turn, produce the vitamins we need (for example, B12) and participate in the formation of immune cells. In addition, fiber is a kind of brush for our intestines, binding heavy metals and toxins and sweeping them out of the body, which is very important for preventing poisoning, for the prevention of cancer and autoimmune diseases.
Meanwhile, we should not forget that legumes are primarily carbohydrate foods, which means they contain a lot of starch, which can cause a spike in blood sugar, so diabetics and prediabetics are not recommended to make legumes the basis of their diet; it is better to eat legumes in limited quantities (half a glass per day).
Another plus is that beans are several times cheaper than meat, especially organic (which is the only thing worth eating), or other sources of protein such as wild fish and seafood. For many people, the economic factor is far from the last.
Simple tricks
Photo source: Milada Vigerova on Unsplash If we look at the culture of eating legumes in different countries, then we will see that all traditions use fermentation (tofu, tempeh, sourdough, etc.) and soak legumes Lactobacilli break down phytic acid, water washes away saponins and activates the legume enzyme phytase, which neutralizes phytates as the grains wake up and begin to grow.
If you currently consume legumes very little, then here are some tips on how to accustom yourself to them with the least discomfort:
- There's no need to rush! Start eating legumes once or twice a week, literally half a cup (100 g), gradually increasing the portion to three, four, and then once a week. Focus on the middle of the day when digestion is most active (from about 12:00 to 14:00). Once your digestive system gets used to legumes, you can easily eat them even for dinner. For example, I really love vegan dinners that consist of julienned vegetables and chickpea or lentil hummus, which I use as a dipping sauce. It turns out to be a fairly light (compared to meat dishes), satisfying, tasty and very quick to prepare dinner.
- Soaking is everything to us. The minimum is 8 hours, and preferably 48 hours, that is, for 1-3 days. Red and yellow lentils do not require soaking. Mung dal (mung beans) also boils well, although the package says that it needs to be cooked for 1.5 - 2 hours, in fact it cooks for me in 40 minutes. However, if your digestive tract is not accustomed to legumes, soak the mung bean too - in any case, this will improve its absorption and reduce cooking time.
How to soak properly: in a large bowl in a large amount of warm (40-60 degrees) drinking or clean filtered water for at least 8 hours (for example, overnight), and preferably for a couple of days. Warm water will speed up the process and help hard oligosaccharides break down faster. It is also useful to add a little apple cider vinegar or lemon juice– soft water also helps rid legumes of harmful substances. Proportion – approximately 1 tbsp. l. acids for every 250 ml. It is better to use glass, porcelain or iron utensils, but not plastic. If we soak for a long time (2-3 days), then rinse and change the water every 7-8 hours. Before cooking, drain the water and rinse the grains thoroughly under running water.
- Start easy. Of all the legumes, lentils are the easiest to digest (chickpeas are the hardest). Among its many varieties, at first you should choose crushed red or yellow. They cook quickly and, as a rule, you can do without soaking. After this, you can move on to crushed mung beans (moong dal), beans, peas and chickpeas. When preparing dishes with lentils and other legumes, choose easy-to-digest dishes: vegetarian soups with few ingredients, kichari (a mixture of rice and lentils), and hummus. The best thing for bellies unaccustomed to legumes is legume puree. Arm yourself with a blender and prepare this one or the classic one.
- Chew! Any thoroughly chewed food is much easier to digest, and the same applies to legumes.
- Use spices to improve absorption: ginger (dry and fresh), turmeric, black and red (cayenne) pepper, turmeric, paprika, coriander, fennel, cumin, asafoetida.
- Add lemon juice into the finished dish - the acid will also help absorption.
- How simpler dish with legumes, so much the better. You should not eat legumes and meat, fish, or dairy at the same time - these products themselves are difficult to digest, and legumes will only make matters worse. The same applies to the combination of legumes with fruits, since it is generally better to eat fruits separately from other foods. Instead, cook legumes with vegetables and grains. It would be great to combine the consumption of legumes with fermented foods: for example, sauerkraut (just choose natural sauerkraut- without vinegar and sugar, otherwise it will be of no use).
- Prepare bean dishes long and over low heat. The longer they simmer, the better. You can do this in a saucepan or deep saucepan on the stove, in the oven or in a slow cooker.
I am sure that these tricks will help you change your point of view regarding legumes and love them, because they really are very tasty! I have a lot of recipes for dishes with legumes on my blog, you can take note of them for inspiration:
Salads and appetizers:
Let's look at the pros and cons of eating legumes. Nadya Andreeva, a certified wellness specialist and professional in the field of conscious nutrition, will help us with this.
Beans are beloved by many for their availability and high protein content. They can be delicious and filling, but they can also cause some serious problems, such as gas and bloating, as well as cramps and indigestion.
In general, there is a lot of controversy surrounding the effect of legumes on our digestive system and health in general. Some approaches recommend putting them at the top of your diet, while others, such as Paleo dieters and health practitioners, advise avoiding them. Personally, I continue to eat lentils 2-3 times a week. But since every body is different and every digestive system is different, do right choice only you can do it for your body.
Several reasons for the “dubious” fame of legumes
Saponins: beans become a “musical product” for the reason that they contain saponins. They protect the plant from insects, but when preparing our food, they form a soap scum on the surface of the pan. They prevent proteins from being absorbed, resulting in stagnation of intestinal contents and gas formation.
Phytic acid: Phytate, an organic compound, is often present in unprocessed legume seeds, oats and other grains, having a powerful binding effect on minerals. It has been proven to significantly reduce the absorption of magnesium, zinc and calcium human body. In short, legumes contain substances that interfere with the absorption of vitamins and minerals... Yes, this is true, but only if they were cooked incorrectly.
Most thin lentil soups are too heavy for digestive system Westerners who are not accustomed to using legumes as a source of protein.
Inability to digest digestive fiber: In addition to the phytic acid contained in legumes, the harder ones (beans and Turkish beans) contain oligosaccharides. The absorption of these complex sugars is impossible without some external help because the human body does not produce the alpha-galactosidase enzyme necessary to break them down.
Starch content: Considering that a large proportion of people in the Western world are predisposed to diabetes, starchy foods can cause blood sugar spikes. This does not mean that pre-diabetics or diabetics cannot consume some legumes, but they should not form the basis daily diet. When I spoke with Frank Lipman, MD, functional disorders physician and multiple best-selling author on legumes, he recommended limiting legume intake to 1/2 cup per day.
Several “pros” of including legumes in the diet
Squirrels plant origin: When looking at the energetic aspects of food, a diet consisting primarily of animal protein is very rajasic or tamasic (depending on the source and its preparation) in its effects. Simply put, it makes a person lethargic and aggressive towards himself and others. For this reason, consuming plant-based proteins such as legumes is important to provide variety and reduce dietary density. But don't forget that legumes contain more carbohydrates than protein, and the protein they contain is incomplete, and to supplement it, legumes need to be flavored with greens, seeds (like hemp seed) or grains (quinoa).
Legumes contain fiber, which has a cleansing and detoxifying effect: fiber is known to have effects on macronutrient transport and metabolism (eg, decreasing glucose metabolism). Its ability to bind to heavy metals and organic carcinogens may provide an important protective mechanism against toxicity.
Organic plant foods are easy to find and relatively inexpensive: While wild seafood and plant-fed meats can be quite expensive, organic legumes are very affordable.
How to include grains and legumes in your diet without risking your well-being
Our ancestors have been eating beans for thousands of years and have long used techniques to make them more easily digestible. We can learn a lot from them, from using fermentation processes to soaking and sprouting.
Remember that smaller lentil grains are generally easier to digest than larger beans. Each type of lentils and beans has its own properties. For example, red lentils are a greater cause of imbalance than golden beans (they are more difficult to digest and more drying).
I am pleased to share with you a few secrets for cooking legumes:
- Soak them for at least 48 hours. Not just for “overnight,” as many recipes prescribe, but for 1-3 days. The most important aspect of properly cooking beans is to begin the processing process a few days before eating. The longer they are soaked, the easier they will be digested. Soak the beans in very warm alkaline water. The ideal temperature would be between 120 and 148 degrees, since oligasaccharides break down under the action of enzymes at a temperature of 150 degrees. The pH value of the water is also important - hard water should be avoided. An easy way to make your water more alkaline is to add a little lemon juice.
- Change the water several times. While soaking, drain the water and rinse the beans several times. Changing the water will get rid of the antinutrients contained in the beans.
- Cook them long and slowly. And whether you sprouted or soaked them, try to cook the beans over low heat for a long time. Slow cooking on the stovetop produces good results, as does slow cooking in the oven or burner. I like to cook beans in a slow cooker with a clay bowl.
How good are legumes? On the one hand, they are praised, they talk about their usefulness, on the other hand, they scold them: they say, they are heavy food. Where is the truth?
Viktor Konyshev, a famous nutritionist, Doctor of Medical Sciences, explains:
Legumes are indeed a good source of protein. However, they lack some amino acids - primarily cysteine and the essential acid methionine. In addition, protein from legumes is not fully absorbed - worse than from meat and other animal products. IN pre-revolutionary Russia there was a good tradition of combining peas with cereals, which resulted in mutual enrichment of the amino acid composition of each of these products. It would be nice to revive this tradition.
Legumes have a lot useful properties. They do not cause a sharp increase in sugar, reduce cholesterol in the blood and thereby prevent the development of atherosclerosis, coronary disease heart and diabetes. These effects are created by plant fibers, polyphenols, phytosterols, saponins and some other substances. Scientific evidence is accumulating on the ability of legumes to protect against colon cancer and some other tumors. They contain a lot of choline - it is very beneficial for the liver and is rarely found in other foods.
In terms of the content of potassium, calcium, magnesium, chromium, iron, copper, as well as vitamins E, B1, B6 and a number of other useful substances, legumes are superior to many grain crops. But the ratio of calcium and phosphorus in them is unfavorable for the absorption of calcium by the body. And the phytates present in legumes interfere with the absorption of not only calcium, but also iron and a number of other minerals.
Another drawback of almost all legumes is their high purine content. Therefore, they are not recommended for gout and urolithiasis. Our body is not able to digest some carbohydrates contained in legumes, and they cause flatulence. To partially remove them, it is recommended to soak the legumes for several hours before cooking; it is good to add a little baking soda.
In addition, many legumes contain substances that interfere with the digestion of protein in the intestines. But during cooking and partially during soaking, they are destroyed.
A few words about beans. It happens different color. The darker the seeds, the richer it is in beneficial antioxidants. But at the same time, such beans are less digestible. It is recommended to soak the dark one a little longer than the white one. And raw beans can cause poisoning.
Expert opinion
Alexey Bueverov, gastroenterologist, doctor of medical sciences, professor of the 1st Moscow Medical University named after. I. M. Sechenova:
Beans, peas and almost all other legume products often cause flatulence - a feeling of gas accumulation in the intestinal cavity. This is primarily due to the fact that they contain a lot of fiber, which is not digested by the enzymes of our digestive tract. The bacteria living in it break it down, releasing a lot of gases. People often ask whether this can be prevented with enzyme preparations. Most of these medications contain enzymes that digest proteins, fats, and regular carbohydrates, but not fiber. To do this, it is better to choose medications that contain the hemicellulose enzyme (Festal, Enzistal, Ferestal, Digestal, Normoenzyme). Products with simethicone (Espumizan, Antiflat, Sub Simplex) can also help - this substance is an antifoam and reduces flatulence. In addition, simethicone is sometimes included in some enzyme preparations.
Recipe from AiF
Buckwheat porridge with legumes
- Soak 1/2 cup of lentils or peas overnight (you can use green split peas without soaking), then drain and rinse.
- Cook peas in 1 liter of water. When 1/3 of the liquid has evaporated, add buckwheat.
- 5 minutes before readiness, add the sauteed onion directly with the oil in which it was fried. Salt and pepper - to taste only after cooking.
Legumes slow tumor growth
Legumes are characterized by the fact that their seeds are contained in pods.
The main legumes edible for humans: alfalfa (alfalfa), peas, beans (green beans, white, red, black beans), chickpeas, lentils, lupine, peanuts, soybeans, carob.
Legumes can be eaten dry or soft (peas and green beans).
Around the world, especially in the cuisine of the Mediterranean region, legumes have always been a key product. People have grown legumes since ancient times. The Egyptians most revered lentils, which accompanied the pharaohs at pompous funerals. Meanwhile, beans were underestimated by the Egyptians, Greeks, and Romans.
Black and red beans were introduced into Europe only after the discovery of America.
Since the cultivation of lentils and chickpeas in Egypt, and then beans imported from the New World, legumes have become a staple of the Mediterranean diet.
Soybean became the first legume to be included in the books of the Chinese Emperor Shen Nung, who lived in 2852-2737. BC. They describe the five main sacred crops of China: rice, soybeans, wheat, barley and millet.
What do legumes give us?
1. Proteins. Legumes are rich in proteins (from 20 to 38%) and contain almost all amino acids, although methionine is the limiting acid in them.
2. Carbohydrates. Rich in carbohydrates in the form of starches. Most starch is present in beans and soybeans; Due to their high carbohydrate content, they are the most poorly digestible. Legume carbohydrates are slow-release carbohydrates, which improve insulin resistance and prevent hyperglycemia spikes in diabetics and cancer patients. All legumes have a low glycemic index.
3. Fiber. Legumes include a very important component - fiber, which facilitates digestion, relieves constipation, and participates in the fermentation process in the intestines. Legumes have been found to stimulate healthy colon bacteria. The high fiber content is favorable for the slow absorption of carbohydrates, which does not cause an increase in blood sugar. The type of fiber in legumes is beta-glucans. Chickpeas are especially rich in beta-glucans (as are mushrooms), which protect against cancer and modulate the immune system.
4. Lipids. The fat content of legumes is low, but what they contain is good for the heart, linolenic acid primarily. The exception is peanuts, which contain 46% fat.
5. Vitamins. In addition to protein, fiber and carbohydrates, legumes include B vitamins, immune-boosting minerals such as iron and magnesium, as well as phosphorus and calcium.
6. Phytochemicals. Legumes contain many substances with anti-cancer properties.
Lentils are extremely rich in catechins, just like green tea.
Legumes contain flavonoids, which help regulate estrogen levels and inhibit xanthine oxidase, an enzyme that plays a significant role in the formation of harmful free radicals.
Legumes also contain phytosterols and tocopherols, which are extremely useful in the fight against cancer. These crops include saponins, anti-inflammatory compounds that help immune system resist cancer. Saponin is also found in large quantities in quinoa.
IMPORTANT! Legumes are excellent antioxidants, but high temperatures when cooking them reduce the antioxidant content, and the same thing happens with other anti-cancer substances that are part of legumes. Therefore, when preparing them, it is better to forget about the pressure cooker.
Legumes help slow down the growth of tumors.
Of all the legumes, adzuki beans have the most antiproliferative properties, they are especially effective against cancer of the digestive system and ovarian cancer.
Eating legumes is associated with a reduced risk of cancers such as the digestive tract (stomach, rectum and colon), kidney and bladder.
Are legumes digestible well?
Legumes cause discomfort in the gastrointestinal tract due to oligosaccharides, which do not decompose in the intestines, create fermentation and cause gas. Flatulence can be eliminated by cooking legumes in the traditional way: soaking and simmering for several hours. In this case, long chains “burst” complex carbohydrates and their absorption improves.
The water should be thrown away after soaking.
The most digestible legume is lentils.
Consumption
Legumes can be stewed, cooked with curry, made into salads, pates. You can also sprout it, which is very good for salads.
Lentils are the most effective of the legumes for fighting cancer (anti-cancer properties, glycemic index and digestibility).
In second place are adzuki beans; their use in our cuisine, unlike macrobiotic cuisine, is not very common.
IMPORTANT! To maintain a healthy body, it is recommended to consume dishes with legumes two to three times a week.
Is soy good for fighting cancer?
Soy is one of the most popular foods in the world. Sold in various forms. It can be purchased in the form of grain, soy milk, tofu, sauce, miso, tempeh, flour and oil.
Soybean oil is widely used in the food industry. Soy is present in so many processed foods. Animal feed mainly consists of soybeans.
There are opponents and supporters of soy. There is controversy surrounding the benefits of soy for cancer patients.
I will try to tell you what is known today about the effect of soy on cancer.
Soy contains isoflavones such as genistein, daidzein and, in smaller quantities, glycitein. These isoflavones have a chemical structure similar to estrogens (hence the name phytoestrogens). It is possible that isoflavones, and primarily genistein, have the property of blocking some enzymes responsible for the proliferation of hormone-dependent tumor cells.
Hormone-dependent tumors are those tumors whose development involves hormones. Prostate cancer in men is influenced by testosterone (male hormone), breast and ovarian cancer in women depends on estrogen ( female hormones).
Discussions about the properties of soy for preventing and treating cancer continue, as research results are quite contradictory, especially regarding breast cancer.
Soybeans are consumed most in eastern countries and by vegetarians in western countries. Does this mean that oriental people suffer less from hormone-dependent cancer?
BREAST AND PROSTATE CANCER
NUMBER OF DISEASES PER 100,000 PEOPLE PER YEAR
BREAST CANCER
NUMBER OF DISEASES PER 100,000 WOMEN PER YEAR
PROSTATE CANCER
NUMBER OF DISEASES PER 100,000 MEN PER YEAR
Source: International Agency for Research on Cancer.
Why is there such a difference between East and West? In France, there are five times more cases of breast cancer than in China, and twenty-five times more cases of prostate cancer. The difference seems to be nutrition.
BREAST CANCER AND SOY
When Chinese women emigrate and adopt American lifestyles and diets, they also acquire the same risk of cancer as American women. Moreover, in China, the number of cancer cases varies between urban and rural population. In Shanghai or Beijing, the American type of fast food is imposed and with it the risk of breast cancer increases. If this trend continues, China will become one of the countries with the highest number of breast cancer cases by 2021: one hundred cases per hundred thousand inhabitants.
At first it was thought that the low incidence of breast cancer in rural China was due to soy consumption. And the rise of soybeans came. Vegetarians flocked to soy products in droves: milk, yoghurt, tofu, etc., and made a cult out of soy. But the craze for soy as a treatment for breast cancer in last years began to decline. Most likely, the low level of disease is influenced by the type of semi-vegetarian diet rich in vegetables and mushrooms, and, of course, the low amount of toxins in environment, in which the rural population lives.
But it appears that consuming soy from childhood, as it does in Asians, does protect against breast cancer. Adults who begin to include 25 grams of soy or soy products in their daily diet will benefit from the beneficial effects of isoflavones on cholesterol and, consequently, on heart and vascular health, but will not be able to protect against cancer as well as people who have regularly consumed soy since childhood.
In April 2008, a book was published in which Japanese researchers show a link between soy consumption and breast cancer. Dr. Iwasaki and his associates recruited 24,226 Japanese women between forty and sixty-nine years of age who followed their normal diets and followed them for ten years. Scientists studied their blood and urine tests for isoflavone levels. Women who constantly held high level genistein showed the lowest incidence of breast cancer. It turned out that they had been consuming soy since childhood.
IMPORTANT! Consuming soy from childhood not only reduces the risk of breast cancer, but also reduces the risk of recurrence in case of illness.
Soy genistein interferes with the effects of tamoxifen and aromatase inhibitors (drugs used after breast cancer treatment to control estrogen levels in the blood to prevent the cancer from returning). But there is research showing that consuming soy and soy products can increase the survival rate of women who have breast cancer, whether they were treated with tamoxifen or not.
Because most studies suggest that soy consumption interferes with tamoxifen, the American Cancer Association recommends that breast cancer survivors not consume soy until tamoxifen treatment has finished. But, be careful that you don’t come across a product that contains soy. Most confectionery and processed foods use soybean oil.
Soy milk and yogurt contain the least amount of isoflavones but are high in other substances, such as sugar. Some believe that soy milk disrupts the endocrine system, similar to bisphenol A. It has been noted that excessive consumption of phytoestrogens in soy products can disrupt the reproductive system, so it is very undesirable to replace mother's milk with soy milk. Soy should also not be consumed by people with hypothyroidism, since it takes iodine from the body, and if consumed, then as they do in the East - together with algae.
Several years ago, doctors prescribed estrogens and progesterone (female hormones) to treat ailments associated with menopause in women (hot flashes, restlessness, anxiety, osteoporosis). And what happened? Doctors stimulated breast and ovarian cancer. When hormones were stopped being prescribed during menopause, cancer rates dropped in Western countries. Then soy isoflavone supplements began to be used, which are effective in reducing hot flashes and other symptoms associated with menopause. And again... This time they were convinced that supplements can cause breast cancer. Therefore, we will veto soy additives.
So should we avoid all isoflavones in our diet? Isoflavones from soy, sesame and legumes account for approximately one hundredth of the potential of natural female estrogens. So we won’t have any problems with whole isoflavones in our diet. We will not increase our risk of breast cancer unless we, like many vegetarians, make soy our staple food: soy milk for breakfast, soy yogurt at noon, tofu with soy sauce for lunch, and miso soup for lunch and soy pate for dinner. . With a varied, balanced diet, the problem will arise if we take isoflavone supplements constantly and over a long period of time.
Too many contradictions? I think it would be wiser to wait for other studies before dissuading breast cancer survivors from the benefits of consuming soy.
IMPORTANT! I would advise against taking soy-based supplements to treat menopausal symptoms, especially when there is a family history of breast cancer. Whether to consume soy or not depends on your tastes. If you like it and are used to it, consume it, but better in fermented foods.
PROSTATE CANCER AND SOY
I believe that isoflavones are very useful for prostate cancer. In addition, they prevent cancer. Soy isoflavones behave as anti-inflammatory substances: they can induce suicide of prostate tumor cells. Soy enhances the effect of radiotherapy and reduces the number side effects. In the case of prostate cancer, as opposed to breast cancer, it is recommended to consume soy and soy products even with hormonal treatment.
For prostate cancer, the best anti-cancer cocktail is: soy + turmeric + tomato + green tea.
Other types of cancer. For colorectal cancer, soy and its derivatives have not been shown to be beneficial. Ovarian cancer seemed to show a modest protective effect. Soy provides protection against lung cancer and makes tumors more susceptible to radiotherapy. Consumption of soy by pregnant women can cause leukemia in children.
SOY PRODUCTS AND THEIR CONSUMPTION
Soybean grains or ground into flour. Soybean grains are used for stewing, and flour for coating products. The notorious green soy should not be confused with soy itself. This last one refers to mungo beans (mung beans). Soybean grains yellow color and round shape.
Soy milk. Of all the soy products, the most processed are soy milk and yogurt. Soy milk is made as follows: soybeans are soaked, pureed, filtered, boiled briefly, filtered and the liquid is briefly boiled again. If you did the same thing with other legumes, lentils or peas, would you like it? Want to try? When we drink soy milk, we are consuming almost raw legumes, which causes gas, upsets the stomach, and leads to diarrhea and flatulence. Soy milk inhibits the absorption and assimilation of the foods we consume with it. In production, during the heat treatment of soy milk, isoflavones are changed and degraded and soy loses its protective potential against cancer.
Tofu. This is sour soy milk. Sold in plastic bags, like soft cottage cheese. A completely tasteless product. It cannot be consumed directly from the package, since, like soy milk, it is completely indigestible. Therefore, store-bought tofu requires cooking. Vegetarians eat it instead of meat, cook it on a grill, eat it in sauce, in the form of a pate. There is even a smoked version, which is completely unacceptable because it contains benzopyrene. Smoked tofu tastes like sausage. They also sell so-called “magic” tablets, which turn into tofu after soaking. Do you think this is healing? Isn't it over-processed? I tried them twice, they didn’t convince me - they were too artificial.
Textured soy. Another of the most processed foods claiming to replace meat.
I don't understand why vegetarians are obsessed with finding a meat substitute. If they are vegetarians, then the implication is that they are anti-meat. Then why look for substitutes in the form of seitan or soy?
Miso. This is a kind of paste made from fermented soybeans with sea salt and some grains. Miso hatcho is simply fermented soybean, miso mugi is fermented soybean with barley, miso genmai is soybean with whole rice. Adds flavor to dishes, is very nutritious and rich in probiotics, which promote the regeneration of intestinal flora.
It is advisable not to cook miso so that it does not lose its beneficial properties. Mix a spoonful of miso with a little water, mix well, add to the broth, which is simmering over low heat, and wait a few seconds.
Soy sauce. Another product, liquid in consistency, derived from fermented soybeans. Like miso, it should be added to the dish at the end of cooking. There are two types of sauce: shoyu, made from wheat, soy and salt; and tamari, which contains only soy and salt. It is better to choose tamari sauce. Do not buy soy sauces in supermarkets. Look at the label; sauces usually contain sugar, caramel and other unwanted fillers.
Tempe and nato. Fermented pre-cooked soy products. I haven't tried them personally, but since they are fermented, you can consume them when you crave soy.
Fermented foods are better digested than other gas-causing soy derivatives.
Soybean oil. Widely used in the food industry. Typically, this oil is modified and hydrogenated, full of unhealthy trans fats. Avoid him.
Conclusion. Research regarding the benefits of soy for cancer prevention is very controversial and depends on the conditions under which the research was conducted.
Soy has a positive effect on osteoporosis and cholesterol; its effectiveness in the fight against cancer has not been demonstrated, with the exception of prostate cancer, in which case soy consumption helps prevent and treat the disease.
Soy is not safe; consuming it in large quantities can affect the functioning of the reproductive system and breast tissue. Soy can stimulate the development of breast tumors with a strong hormonal component.
The effectiveness and reliability of soy supplements, which many consume to lower cholesterol and treat menopausal ailments, have yet to be proven.
I almost never use soy myself. I don't like tofu, I find it tasteless, too processed, and it comes in plastic. If tofu and soy milk were made at home, I might eat them sometimes, but making these products at home is too much of a hassle, and since their medicinal effect is questionable, it's not worth it. I do eat tamari and miso sauce from time to time though, I love the flavor they add to my dishes and they're also rich in probiotics. After the Fukushima disaster, I stopped consuming miso and tamari from Japan due to nuclear contamination.
This text is an introductory fragment.YURIY GROWTH is both “wildly ill” and healthy, And terribly busy, and free, And boring, and witty, And as if he belongs, and
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People often complain that they can't eat legumes due to gas formation and digestion problems and exclude legume dishes from their diet. Benefits of legumes is that it is a very accessible source of nutrients, for example, peas and lentils are an excellent source of iron, copper, in addition to essential amino acids and a high content of tryptophan, as well as omegas.
Most often, this situation arises due to accelerated incorrect preparation (canned legumes; eating legumes in a cafe, however, can often become a source of concern) Proper preparation of legumes is aimed precisely at facilitating the digestion and absorption of legumes, recommended for increased gas formation in humans, proven to work！
How to cook legumes:
1. How to soak and whether to soak beans, peas, mung beans, lentils (except red and yellow), chickpeas? Be sure to soak for at least 8 hours in a large volume of warm (not hot) water. For beans (and unprocessed peas, the yellow ones in stores are processed; you don’t need to add them) it’s good to add a teaspoon of rye sourdough to the water when soaking or natural apple cider vinegar (only if you are sure that the vinegar is completely natural, do not add chemical ones! ). Soaking is necessary specifically to eliminate inhibitors in legumes; this is necessary not only to get rid of flatulence and eliminate heaviness in the stomach from legumes, but also to increase the nutritional value of the product, so that phytates do not interfere with the absorption of microelements.
2. Never use soda when soaking or cooking; it will speed up cooking, but it is a myth about it reducing gas formation, more often the opposite！）. After soaking, drain the water and rinse the beans well in a colander under running water.
3. Cooking legumes, putting it into boiling water and removing the foam that forms at the beginning. How to cook peas and beans? If you are prone to gas formation, it is recommended to boil two pots of water and first cook the legumes for 3-5 minutes. in one, then drain (if you need to rinse from foam) and send it to cook in a second pan with water - there is already final cooking (for soup, also, cook in the second water, and drain the first one)
4. Use spices! Spices that improve the absorption of legumes and reduce gas formation: turmeric, ginger, asafoetida, coriander, pepper in small quantities (too hot will interfere, and pepper will activate other spices) Turmeric, asafoetida and a little pepper go well with peas, but add very little ginger and coriander or do not use them so as not to overwhelm the taste of peas.
5. How long should you cook beans? Longer is better than less. Beans and peas are cooked for a particularly long time (1.5-2.5 hours). Long heat treatment will not interfere with the absorption of protein from legumes, on the contrary, it will facilitate it.
6. Peas are both a protein food and a starch, so it is ideal to combine them with vegetables.
What should not be combined with in one meal if there is increased gas formation and difficulty in digestion:
tomatoes, zucchini, cauliflower, any fruit, sweets, coffee/tea （coffee and tea do not affect the digestion of peas, but greatly reduce the absorption of iron from it）.
P.S.
. not everyone knows that peas good source iron, although non-heme iron is well absorbed only when there are no animal products in the diet, so this is relevant for lean pea soup or porridge.
7. Within 40 min. After eating legumes, do not drink anything cold (below body temperature) or drink too much.
8. The combination of legumes with animal products is quite difficult, so after switching to a vegan (lenten) diet, your relationship with legumes can change for the better on its own.
9. Any protein food requires an active lifestyle, so the more sedentary your lifestyle, the more often the heaviness effect of legumes may occur.
