Chinese people are accustomed to eating bean products, and the Chinese Dietary Guidelines also recommend that we consume soybeans or their products daily. In addition to non-fermented types like soy milk, tofu, and bean skin, there are also fermented varieties such as broad bean paste, douchi, fermented tofu, and natto. Many people love the unique flavor of fermented bean products. Among the various bean products, what unique nutritional value do the fermented ones possess?
First, soybeans are hailed as "meat from the fields." They not only have a high protein content but are also rich in high-quality protein, which is rarely found in other plant-based foods and has a high absorption and utilization rate. Through microbial fermentation, these proteins can be preliminarily broken down into smaller structures, making it easier for our bodies to absorb and utilize them. Meanwhile, some amino acids produced during the fermentation process can also contribute to a delicious umami flavor.
Second, the vitamin B12 content increases significantly. This nutrient is scarce in plant-based foods, but through microbial fermentation, it is produced in large quantities in bean products. Therefore, consuming fermented bean products is one of the sources of our daily vitamin B12 needs, especially for strict vegans and patients with certain digestive diseases. Megaloblastic anemia is the most common disease caused by a vitamin B12 deficiency.
Third, fermented bean products can improve the utilization of minerals. Although many plant-based foods are rich in minerals, they also contain a considerable amount of oxalic acid, which can interfere with the absorption and utilization of these minerals by the human body. Fermentation significantly reduces the phytic acid content, allowing minerals to be better utilized.
In conclusion, although fermented foods are often associated with high salt content, moderate consumption can still be beneficial to our health.