Soya is Amrita Aroroa's beauty secret

A soya diet is the secret of actor Amrita Arora's delectable body. Your Life tells you why protein-rich soya is your best shakahari alternative to non-veg food

Soya:

The veggie's share of meat

High on soya: Actor Amrita Arora includes soya products in her daily diet for its high protein value

By Suruchi Mazumdar

When actor Amrita Arora went vegetarian, she got her share of proteins from soya. "I lived on soya bean for three whole months. I liked it so much that I continued having it with my regular meals even after I resumed eating meat," she explains.
Says Munira Jawadwala, head nutritionist at Gold's Gym, "Soya products are high in protein, which makes them particularly essential for vegetarians since fruits and vegetables are low in protein content."
One serving (20 gms) of soya contains 14 gms of protein, 20 gms of carbohydrates, 100 calories and four gms of fat. In fact, the fat is rich in Omega 3 fatty acids, which is an essential content of our cell membranes. Soya beans are also rich in nutritive components like fibre, calcium and magnesium. They also contain all the essential amino acids.
Reduces cholesterol
Soya has Omega 3 fatty acids, which lower the cholesterol level in the blood, and thus benefit people with high levels of cholesterol.
Heart disease
It has been proven that soya protein can help prevent heart problems. Many countries even allow health claims for food which is rich in soya. Soya protein isolate is the protein variety that prevents heart disease and is also low in fat. The other protein varieties are soya protein concentrate and textured soya protein.
Osteoporosis
Besides the high protein value, soya beans also contain calcium that helps prevent osteoporosis.
Helps digestion
Soya protein concentrate makes soya foods easily digestible. Hence, soya foods are highly recommended for pregnant women, lactating mothers, elderly people and children.
Lactose intolerance
Soya milk is free of lactose or milk sugar. For people who are lactose intolerant or can't digest cow's milk, soya milk is a good alternative. Though it's not as nutritious, soya milk is a good source of high quality proteins like isoflavones and vitamin B.
How to eat it
Soya sprouts: Nutritionists say soya beans are best eaten in the form of soya sprouts. Soya sprouts must be cooked or boiled for 10 minutes or fried for six to seven minutes before consumption.
Where to get it: Rs 15 for 400 gms at Pick and Carry, Thakur Village, Kandivali (E)
Soya milk: Soya beans are soaked in water, ground and mixed with water to prepare soya milk. It is also sold in powder form and can be used to make low cholesterol cakes, wafers and other products.
Where to get it: 1 litre for Rs 30 at Food Bazaar, Eastern Mall, Malad (E)
Tofu: Also known as soya curd, tofu resembles cheese and is prepared by the action of a coagulant on soya milk. Tofu can be used as a substitute for milk in vegetarian recipes.
Where to get it: 300 gms for Rs 35 at Magna Nutrition, Kala Ghoda.
Soya flour: Soya flour is made from whole soya beans after they are roasted and ground. It is used to thicken gravies and sauces. An egg can be replaced by a tsp of soya flour for preparing bakery products.
Where to get it: Rs 20 for 250 gms at Magna Nutrition Centre
Soya sauce: Shoyu or soya sauce is a dark brown liquid prepared by fermenting soya beans. It contains a lot of salt and is used in small amounts to flavour dishes.
Where to get it: Rs 27 at Pick and Carry