Soybeans, including yellow beans, green beans, and black beans, originate from China and are the most important legume in the world. Rich in soy isoflavones, vitamin E, soy lecithin, high-quality plant protein, unsaturated fatty acids, phytosterols, and abundant calcium ions, soybeans are hailed as "meat grown from the land" and are deeply loved by consumers.
Soybeans contain a considerable amount of oxalate, and consumption of soybeans and their products is relatively high in Asia. Excessive oxalate can bind with calcium in the kidneys to form kidney stones. Therefore, Dr. Linda Massey from Washington State University once estimated the oxalate content in about 12 varieties of soybeans. Meanwhile, researchers also tested the oxalate levels in 13 different soy foods and found that all the tested soy foods contained enough oxalate to pose a risk of kidney stones for patients with kidney disease. The oxalate content in most of the tested soy foods exceeded the recommendation of 10 milligrams per serving for kidney patients set by the American Food Association, with some foods exceeding this standard by as much as 50 times.
Soybeans originated in China and come in various forms. The third guideline of the Chinese Dietary Guidelines for Residents states: "Consume dairy, soybeans, or their products daily." So, what should we do?
Common ways of consuming soybeans in China include stewed yellow beans, soy milk, tofu, yuba (tofu skin), and dried tofu sheets. Taking tofu as an example, the first step is to soak the soybeans for up to 6 hours. Since oxalate is water-soluble, part of it can be removed during this process. Finally, when the tofu curd is pressed, some oxalate is washed away with the water, so the oxalate content is not excessively high. For tofu bought from the store, blanching it can reduce its oxalate content. Western countries consume less tofu. However, the oxalate content in soy milk is relatively high, and its long-term consumption means the oxalate intake cannot be ignored.
Yellow Bean and Pork Knuckle Soup
When making delicious dishes, it's a common practice to add some soybeans for nutritional value. Before cooking, soak them in water until they become soft; adding a little salt will yield better results. Through the stewing and boiling process, oxalate will dissolve into the soup, thereby reducing oxalate intake.
Therefore, it's advisable to frequently rotate the types of soy products consumed. This is especially important for patients with kidney disease. The Dietary Pagoda recommends a daily intake of about 30-50 grams of soybeans or their products for the general population, which is a beneficial choice for health, and one should not let small concerns lead to bigger losses.
Additionally, proper processing methods like blanching, stewing and discarding the soup, and choosing tofu, combined with the consumption of dairy and meat, are also good choices.
Soybeans are not just for women! It is a natural food that makes women more feminine and men more masculine.