Although Nigeria is one of the largest producers of soya beans in the world, many people are still resistant to including the grain in the diet. Today, fortunately, it is known that the grain, rich in nutrients, is also very versatile. It has milk, flour and even soya extract. What do you know about the latter?
What is soya milk extract?
Soya milk extract is a natural ingredient obtained by grinding soya beans. The product is considered one of the best substitutes for animal milk, making it a great alternative for those who have lactose intolerance or even allergies to proteins present in cow’s milk. Naturally cholesterol-free, with good digestibility, soya extract is a source of calcium and has a high content of proteins and fibres.
What is its nutritional composition?
Soya is considered a functional food, which, according to the Ministry of health, means that the ingredient has a large number of nutrients that, in addition to exercising basic nutritional functions, still produce beneficial health effects.
The great thing about soya is the fact that it is a complete protein, with essential amino acids, being the only vegetable food with this characteristic. Essential amino acids are those that the human organism is not able to produce and must be obtained through food since they are necessary for the functioning of the organism. To get an idea, our body needs 20 amino acids to function well, 11 of which it produces. The other nine are present in soya and its extract.
In addition, soya has B vitamins, minerals such as calcium, iron, potassium and zinc, fats good for the body, such as omega 3 and 6, and fiber. Good fats are essential for health, as they provide energy, help balance body temperature, protect organs from falls, trauma or impact and collaborate in the production of hormones.
Soya extract is still free of cholesterol and lactose.
What are its health benefits?
Because they are rich in phytochemicals, soya milk and its by-products, such as extract, help to relieve menopausal symptoms, reduce the risk of cardiovascular disease, strengthen bones (which prevents osteoporosis), prevent diabetes, control cholesterol, they reduce the absorption of glucose in the blood, they collaborate to decrease the risk of malignant tumours related to hormones, and they have antioxidant power (which means that they protect cells from free radicals, which cause diseases and premature ageing).
How to use soya extract?
When diluted with water, soya extract is a healthy substitute for animal milk. Thus, it can be used to prepare drinks, such as vitamins and shakes, and be an ingredient in the preparation of cakes, desserts, pies and pasta. When used as a cream, the product can even replace butter and margarine in some recipes.
When choosing soy extract on the market, it is important to choose one made from non-GM soya, without colouring or flavouring.
Does the soya extract supply the necessary amount of iron?
Soya extract is one of the best options to replace animal protein. However, the food does not have enough iron for the body to function properly. For this reason, for those who have a restricted diet and do not consume meat, it is important to consult a specialist so that he can advise on the best way to supply this absence of iron and other nutrients in the body.
Is soya derivative a good option for a post-workout snack?
To replenish the energy spent during training, it is essential to have a snack rich in protein and carbohydrates, 30 to 60 minutes after exercise. And, for this, soya extract is a good option because it is a rich source of proteins. The tip is to beat the product with fruit. This replenishment of nutrients also helps to promote the repair and healing of microlesions and the construction of muscle tissues.
What is the difference between soya extract and soya protein isolate?
The isolated soya protein is extracted from defatted soya flour and has about 90% protein. Therefore, the vast majority of nutrients are eliminated during manufacture. On the other hand, soya extract maintains proteins, part of carbohydrates, good fats, vitamins and minerals and, therefore, is a more functional and complete food.
What is the difference between soya extract and soya milk?
Soya extract is also known as soya milk. It can be sold in both liquid and powder versions (which can be diluted in water). However, the two forms are equivalent, as they go through the same manufacturing process and have the same nutritional values. In summary: soya milk is soya extract after diluted with water.