Two days ago, I brushed a video, the title is the 6 or 7 major hazards of beans to the body, the title alone aroused a strong curiosity, quickly click in to see what is said. It turned out that for the public without a nutritional foundation, everything this author said is quite reasonable, and there will really be many people who try to eat less soybeans, soy milk, tofu, tofu because of watching this video.
I will interpret this article in depth, so that you can thoroughly understand that these six "hazards" of eating beans are not terrible. By the way, we must transfer this article to the family members who love health care, especially the elderly, so that they will not be brainwashed by the seemingly reasonable, but really unscientific nutrition science.
First, eating beans affects mineral absorption, should you eat less?
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The video blames this on the rich phytic acid of soybeans.
Phytic acid does affect the absorption of minerals such as calcium and zinc, because phytic acid forms insoluble phytates with these minerals in the duodenum. But:
1, phytic acid is not only found in beans, but also widely present in whole grains, look at the following table [1], you will find that brown rice, corn phytic acid content is higher than soybeans, oats phytic acid content is comparable to soybeans, if because soybeans are rich in phytic acid and try to eat less soybeans, then brown rice, oats rich in phytic acid should also eat as little as possible?
▲Table [1]
2. Not only phytic acid affects mineral absorption, dietary fiber also affects the absorption of calcium, iron, zinc and other minerals, should vegetables and fruits rich in dietary fiber also be eaten as little as possible?
3. Phytic acid is soluble in water, beans are not cooked, we will basically soak first and then cook, which will reduce the phytic acid content in beans; Soaking at a temperature of 45~60 °C can also activate phytase hydrolysis of part of phytic acid, which will also reduce the phytic acid content in beans [1]; High-pressure cooking can also reduce the phytic acid content in beans [1]. There are so many measures to reduce the phytic acid content in beans, so there is really no need to recommend that everyone eat as few beans as possible because beans are rich in phytic acid.
4, phytic acid, dietary fiber and other ingredients will indeed affect mineral absorption, eat more foods rich in these minerals to make up for it, such as milk calcium supplementation, clams iron supplementation, oyster zinc supplementation are super in the line.
Second, the lectin of beans will cause leaky intestines, should you eat less?
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The video says soy lectins attack the intestinal barrier, causing leaky gut.
This really does not need to be afraid, because soybean lectin is afraid of heat, 100 degrees Celsius heating for 20-30 minutes, can completely lose activity [2, 3], we do not directly eat raw soybeans, soybean stew or porridge, soy milk, tofu, which will be heated at high temperature and for a long time, so there is no need to worry about it running into the intestine to attack the intestinal barrier.
Third, men who eat soybeans are prone to breast enlargement, should they eat less?
The video says this is because soy isoflavones, which are rich in soybeans, have estrogenic activity.
Soy isoflavones do have estrogenic activity because they are similar to estrogen activity in the human body, but its activity is too low, only 1/10000 ~ 1/1000 of estrogen, and it is still bidirectional regulation in the body, that is, the estrogen level in the body is high, it will give lower regulation and regulation, and if the estrogen level in the body is low, it will give high regulation and regulation.
Besides, soy isoflavones are dissolved in water, and the content of soy isoflavones in soymilk made after soaking beans is not high, and the water of tofu and tofu skin is basically squeezed out, and the content of soy isoflavones is not high.
Also, compared with European and American countries, in the traditional diet of China and Japan, beans have always eaten more, and it has not been found that Chinese and Japanese men have significantly larger breasts than European and American men, but European and American men have more fitness, but more have strong chest muscles.
Also, the dietary guidelines for Chinese residents recommend soybean intake of 15~25 grams, 25 grams of soybeans converted into tofu, which is the size of mahjong four or five pieces, this amount is not much, and then try to eat less, that is too exaggerated.
Fourth, eating beans will be flatulent, try to eat less?
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Eating beans will cause flatulence, because beans are rich in stactose and raffinose can be fermented by intestinal beneficial bacteria to produce gas, which is actually a health benefit, because gas production will also make beneficial bacteria proliferate, but also produce a large number of short-chain fatty acids, stimulate intestinal peristalsis, and help relieve constipation.
As long as you don't eat a lot of it, you won't produce so much gas that flatulence is uncomfortable or popping non-stop.
Besides, eating food that produces gas is not only beans, sweet potatoes and potatoes rich in dietary fiber, prunes rich in sorbitol, pears will produce gas when eaten, and the same will not be uncomfortable as long as you don't eat too much.
5. Will eating soy affect protein digestion?
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The video blames this on the abundance of trypsin inhibitors in soybeans.
This is really half-understood, trypsin inhibitors are also afraid of heat, there are studies on the detection of trypsin inhibitors in tofu, and the results found that more than 90% are inactivated. Besides, we can eat a few more mouthfuls of protein to make up for this problem.
Also, trypsin inhibitors are not only found in soybeans, they are also widely found in cereal and oil crops, because beans are rich in this ingredient to resist beans, and this thinking is too one-sided.
Sixth, eating soybeans will promote inflammation, should you eat as little as possible?
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The video attributes this to the n-6 series fatty acids that soybeans are rich in.
N-6 series fatty acids are indeed pro-inflammatory, but the same pro-inflammatory barbecue, fried foods are eaten, it is really ridiculous to eat less soybeans, besides, we can also eat more fruits and vegetables rich in anti-inflammatory ingredients to reduce the impact of inflammation on the body, so there is really nothing to fear.
To sum up, beans are indeed imperfect, they contain many anti-nutritional factors, but no food in the world is perfect.
Beans are a good source of high-quality protein, soy products are also good for calcium supplementation, it is rich in plant sterols to help cardiovascular health, rich in dietary fiber is good for intestinal health. A large number of epidemiological studies have also found that soy and its products can reduce the risk of breast cancer and osteoporosis in premenopausal and postmenopausal women. As for its many nutritional disadvantages, we can avoid them to the greatest extent through cooking.
The dietary guidelines for Chinese residents recommend that adults eat 15~25 grams of soybeans a day, which is converted into soy milk about 365 grams, converted into tofu is only four or five pieces (about 100) the size of mahjong, converted into shredded tofu less, about 40 grams. Whether men or women, please eat with confidence.
What other questions do you have about eating beans, leave a message in the comment area~
Bibliography:
[1] WANG Yan, ZHANG Mengda, YUAN Jian. Research Progress on Phytic Acid in Grain and Its Products[J]. Food Science and Technology and Economy, 2014, 39(1):4.
Dai Dazhang, Chen Miaoyue, et al., Effects of physicochemical treatment on soybean lectin activity[J].Acta Nutrition Sinica,2004,26(3):224.)
[3] YAO Yunyan, WANG Jing, CAO Weiqiang. Effects of physicochemical treatment on Phaseolin vulgaris [J]. Food Industry, 2007, 28(2):3.