Wonder bean

A low carbohydrate content, direct cholesterol lowering effect and anti-oxidant characteristics make the soya bean and its derivatives an ideal substitute for cereals, says DR. TUSNA DAVID PARK in the concluding part of her article on eating the scientific way.

SOYA bean comes in many colours but creamy white is most common. It is a small oval or round bean and should not be confused with lobia, which has a black eye, or with butter beans, which are much bigger.

Composition: Carbohydrate 21 gm, protein 43 gm, oil 19 gm, calcium 250 mg, iron 11 mg, carotene 426 micrograms, Thiamine 0.7 mg, Riboflavin 0.4 mg, Niacin 3 mg, Folic acid 100 micrograms.

Obesity and diabetes: Its low carbohydrate content makes soya an ideal substitute for cereals in the prevention and treatment of obesity and diabetes.

Cardiovascular disease: Soya protein, oil, and vitamin E have a direct cholesterol and triglyceride lowering effect. Estrogens present in the soya bean protect against coronary artery disease.

Cancer: Phytochemicals in the soya bean are said to protect against breast and maybe prostate cancer. Gelstein plays a role in suppressing the growth of tumour cells.

Osteoporosis: Soya contains a significant amount of calcium that protects against osteoporosis.

Immune system: The anti-oxidant vitamin E strengthens the immune system.

Menopausal symptoms: Estrogens relieve menopausal symptoms.

Lactose intolerance: Babies and young children who are lactose intolerant may be fed soya milk.

Gluten sensitivity: Soya does not contain gluten and may be substituted for wheat in those who are sensitive to gluten.

It is any wonder that the soya bean has been called the miracle bean?

Isn't it ironical that it is precisely because of its invaluable protein that soya is avoided by most people? Fifty grams of soya provides 20 gm of protein. Soya is heavy, and one is unable to eat more than two or three soya idlis, dosais, or idiappams at meal-time. For those who are not obese or diabetic and want to include soya in their diet as a health food, all traditional items may be prepared by mixing about 25 gm of soya into rice and wheat flour. The other meal may consist of rice or wheat along with other side dishes. Eat only twice a day as Ayurveda has suggested. Skipping breakfast will not lead to gastritis - but stress and tension will. Start your day with a cup of tea or coffee like most of us would love to do. Two hours later, drink thick tomato juice. Sip it slowly and enjoy it. It will not lead to renal stones like many of us have been given to believe. Munch a few almonds or pistachios if necessary and sip buttermilk, rasam or lime juice with low sodium salt at noon. Do not drink milk because an adult's body does not have the enzymes to digest all of it, and hormones injected into cattle, may cause harmful effects to the body when secreted into the milk. Always make sure that you have plenty to eat for lunch. Your meal should be predominantly consist of raw and cooked vegetables. Curd, home made paneer, fish or chicken may also be eaten with one-fifth the usual quantity of rice or chappatti. Instead of this small quantity of cereal, which will never mentally or physically satisfy you, and which will leave you feeling ravenously hungry, why not eat traditional items using the soya bean instead of cereals?

Ideas have been exchanged between those who have been eating the soya bean on a regular basis and Komal Keswani (she has been on this diet) who has helped to compile a book on soya recipes. (It is available in book and health stores in Chennai and may be ordered over the net at fabmart.com.) Eat small quantities of soya at a time and be patient as you master the art of preparing traditional Indian foods using the soya bean instead of cereals. Two out of 10 people complain of flatulence and loose motions, which may be relieved by adding a little dry ginger, omum (ajwain) or hing to the preparation. Do not eat non-vegetarian food on the day you eat soya and your protein requirements will never be exceeded.

For those who are obese or diabetic, cereals must be avoided. After a satisfying lunch, substituting the soya bean for cereals (rice and wheat), you may have an afternoon nap. Sleeping will not make you put on weight. After a cup of tea or coffee go for a brisk 20-minute walk. This is to keep fit. Remember, your weight depends on what you eat and not on how much you walk. Snack on a few soya nuts, rusks, murukkus or biscuits and drink butter milk, lime juice or soda in the evening. Ayurveda has taught us to eat lightly at night. Settle down before the TV and relax with a nice large mug of either soap, rasam or mor kolumbu (kadhi). Choose one item without cereals. It may be mushrooms, vegetables, home made paneer, corn, sprouts, a fruit, a omelet or scrambled egg made from as many egg whites as you wish. Non-vegetarians may eat plenty of fish or chicken without the skin. Mutton, beef, shell fish and organ meats are high in cholesterol and should be eaten occasionally. The body needs 300 mg cholesterol a day, which if not provided in the diet will be manufactured in the liver. So vegetarians may include a teaspoon of ghee in their diet or an egg yolk if they eat egg. Non-vegetarians should not eat yolk on the day they eat high cholesterol foods. When cereals are totally avoided, non-vegetarian food may be eaten with soya the same day and protein requirements will not be exceeded. Combining small quantities of other pulses as explained in the recipes, and milk along with the soya bean will ensure that the body receives essential amino acids.

Diabetic patients on insulin or oral medication should not avoid cereals and substitute the soya bean without first lowering or totally eliminating their insulin or medication under medical supervision since the soya bean immediately and substantially normalises elevated blood glucose levels. Borderline diabetics who are not on medication, may straightaway substitute soya for cereals and normalise elevated blood glucose levels.

Obesity and diabetes result primarily from ignorance. The information given above is not even taught to the medical profession in a manner in which doctors may effectively advice their patients on how to eat scientifically. It is hoped that some darkness will be dispelled and we may all return to eating the way nature intended us to eat. May we learn to eat slowly and chew well so that glucose enters our blood slowly and be utilised without our blood glucose levels exceeding normal limits.

Eating slowly and deliberately ensures that we enjoy and relish our food. So much time is spent in the kitchen preparing tasty food, but so little time is spent in enjoying it. Eat for 20 minutes at a time or even longer and you will be mentally and physically satisfied. If you are not hungry for dinner, do not eat. Ayurveda has taught us all this, but we need explanations before we follow the wisdom of our ancient traditions. I hope that it is understood that by eating much seed and sugar, we have ruined our health and are today facing the consequences of our unscientific eating habits. We cannot prevent death, but let us learn to eat scientifically while alive. We are all particular about the quality of petrol that we fill into our vehicle. Why is it then that we do not think about the quality of food that we eat?

If you want to lose weight, you have to reduce your carbohydrate intake by at least one-third, and there are many ways to do this, which is why there are so many diets. Different diets suit different types of people depending on their nature. Some people want to eat at least twice a day and as much as they like at those two meals without having to bother about measuring food. If you are one of them, then be choosy about what you eat, totally avoiding cereals, millets, root, fruits and restrict yourself to only four teaspoons of sugar a day. If you are one of those who has a small appetite, and does not mind eating small quantities of food, then reduce your intake of cereal by one-third at each meal and eat as much as you want of everything else. If you want to eat whatever you want and as much as you want, then strictly eat only one meal a day while drinking those fluids mentioned above, in between.

Using the information given, and understanding it perfectly will help you to eat intelligently and scientifically. Return to eating in a way that nature has intended you to eat and all will be well.

(Concluded)

(The first part of this article appeared on June 11)

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Soya cookies

Ingredients:

Soya powder 300 gm White butter 150 gm Coriander leaves 1/2 bunch Red chilli powder 2 tsp Cheese 10 gm Salt 10 gm Soya biscuit Soya flour 200 gm Eggs 6 Fresh cream 50 gm Baking soda 10 gm Tymol seeds (Ajwain - Omam) 5 gm

Method:

Beat the butter. Add the flour little by little. Add the other ingredients and a little water. Knead to a smooth dough. Shape as desired. Place the biscuits on a greased tray and bake at 220'C for 10 minutes. The biscuits are done when the bottom layer turns brown.

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Soya idli

Ingredients:

Soya bean 400 gm Broken Moong Dhal (yellow) 100 gm Dry Fenugreek seeds 1/2 tsp Eno 1/2 tsp Salt to taste

Method I:

Soak the soya bean and moong dhal along with the dry fenugreek seeds in the afternoon.Grind together coarsely at night. Add a little salt and let it ferment overnight. Add 1/2 tsp Eno before streaming. Serve hot with sambhar or chutney.

Method II:

Can be made using urad dhal (broken black gram), instead of moong dhal in the same proportion of 4:1. Add 1/2 tsp Eno before steaming.

Method III:

Soak the soya flour in buttermilk. Soak the Moong dhal separately for two hours.Grind the Moong dhal and mix into the soya batter. Add 1/2 tsp Eno before streaming. You can add yeast to make the idlis nutritious and fluffier. Can be stored in the fridge for four days. Soya idlis taste better with the Moong dhal rather than the Urad dhal.

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Soya dosa

Add a little water to the idli batter and grind it smoothly to make the dosa batter.

I. Egg dosa

Heat the non-stick tava. Spread the dosa better. Break the egg in the centre of the dosa. Add salt and pepper on the egg and a little oil on the dosa. Cover the dosa for a few minutes with a vessel and when the dosa becomes golden brown it is done.

II. Cheese or Panner dosa

Spread the dosa batter and instead of the egg, spread the required topping on it.

Toppings:

Grated cheese, onions (cut into small pieces), pepper and salt.

Grated paneer, onions (cut into small pieces), red chilli powder, amachoor (dry mango powder) and salt.

III. Soya rava dosa

You should add a little water to the rava idli batter to make the rava dosa batter. Spread the soya rava batter. Add a little oil. Cook on both sides. Serve hot with chutney or sambhar.

IV. Instant dosa

Soak the soya flour in buttermilk with a little salt. Soak the yellow moong dhal separately for two hours. Grind the Moong dhal and mix into the soya batter. Spread the soya batter. Add a little oil. Cook on both sides.

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