The soybean fermentation is not just an ancient tradition of Asian cuisine; It is also a natural and effective solution to transform this legume into a more digestible, nutritious and healthy food.
Despite being rich in proteins, minerals and bioactive compounds, soybeans contain antinutritional factors such as phytic acid, digestive enzyme inhibitors and lectins, which can hinder the absorption of essential nutrients.
The good news is that, through controlled fermentation techniques, it is possible to deactivate these antinutrients and enhance the nutritional profile of soy. The result: fermented products such as tempeh, miso or natto, increasingly valued for their benefits for digestion, intestinal health and the bioavailability of minerals.
What are the antinutrients present in soybeans?
The antinutrients present in the military are natural compounds that, although not toxic, can interfere with the nutrient absorption or make it difficult to digest. They are in many legumes, but in soy they are found in especially relevant concentrations. Among the main ones, the following stand out:
Phytic acid
- It binds to minerals such as iron, zinc and calcium.
- It forms compounds that are not absorbable by the body.
- It can reduce the bioavailability of these nutrients, especially in vegetarian diets or diets with a high intake of cereals and legumes.
Trypsin and chymotrypsin inhibitors
- They affect the action of digestive enzymes that break down proteins.
- They can cause bloating, gas, or an upset stomach.
- Its deactivation is key to improving the soy digestibility.
Lectinas
- They bind to the intestinal walls, which can interfere with nutrient absorption.
- In excess, they irritate the digestive system.
- Some lectins are removed by methods such as cooking or fermentation.
Although these compounds may seem negative, they also perform beneficial functions as antioxidants or plant protectors. The important thing is to reduce them without eliminating them completely, and that’s where the soybean fermentation plays a key role: it transforms these antinutrients into more assimilable forms or significantly reduces them.
Phytic acid and its impact on mineral absorption
One of the main antinutrients is phytic acid in soybeans, which binds to minerals such as iron, calcium and zinc, preventing their correct absorption. Although it has antioxidant properties, its presence in excess can limit the nutritional benefits of the fermented soybeans.
Digestive enzyme inhibitors: trypsin and chymotrypsin
The trypsin inhibitors in soybeans They block enzymes necessary for the digestion of proteins. This can cause intestinal inflammation and reduce the efficiency of the digestive system, especially in diets high in legumes.
Lectins and their effect on intestinal health
Lectins are proteins that bind to sugars in intestinal cells. In large quantities, they can cause gastrointestinal upset. Therefore, knowing how to deactivate antinutrients in soybeans with fermentation becomes essential for healthy consumption.
Traditional methods to reduce antinutrients in legumes
In addition to fermentation, there are traditional practices that help reduce antinutrients in foods like soybeans.
Prolonged soaking and its influence on phytates
Soaking is an effective technique to reduce the phytic acid in soybeans. By leaving it in water for more than 12 hours, enzymes that degrade phytates are activated, improving the absorption of minerals.
Germination as a technique to improve digestibility
Germination breaks down cell walls and activates enzymes, which significantly reduces the presence of antinutrients. It is a complementary option to the legume fermentation like soybeans.
Proper cooking and its role in reducing inhibitors
A proper cooking It also helps to inactivate digestive enzyme inhibitors and lectins. Boiling soybeans for at least 30 minutes reduces their negative impact on digestion.
Fermentation as a tool to improve the nutritional quality of soybeans
The soybean fermentation It is one of the most effective methods to transform the chemical composition of this legume, increasing its biological value.
How lactic fermentation activates beneficial enzymes
During the soy lactic fermentation, microorganisms break down complex sugars and generate bioactive compounds. This facilitates digestion and improves the bioavailability of nutrients.
Changes in mineral bioavailability after fermentation
One of the greatest benefits of fermented soybeans is the increase in mineral absorption such as iron, calcium and zinc. Thanks to the reduction of phytic acid in fermented foods, the minerals are free to be absorbed more easily.
Reduction of anti-nutritional compounds through fermentative processes
Fermentation processes allow deactivating antinutrients with fermentation naturally. The microorganisms used break down the molecules of phytates, lectins and enzyme inhibitors, making the fermented soybeans and digestibility go hand in hand
Types of fermentation applied to soybeans
There are several types of fermentation applied to soybeans, each with different benefits depending on the final product.
Spontaneous versus controlled fermentation
Spontaneous fermentation depends on the microorganisms present in the environment. Although it is traditional, it can be less consistent. On the other hand, controlled fermentation allows the use of starter cultures specific ones that guarantee stable and safe results.
Use of starter cultures in soybean fermentation
The starter cultures allow you to control the pH, texture and nutritional profile of products such as soy tempeh and the same These crops degrade the soy anti-nutritional factors more effectively.
Factors affecting fermentation efficiency
Time, temperature, humidity and oxygenation influence the efficiency of the natural soy fermentation. Adjusting these variables allows you to obtain more nutritious foods free of antinutrients.
Products derived from fermented soybeans and their benefits
Fermentation not only improves nutritional quality, it also gives rise to a variety of functional foods.
Tempeh: nutritional profile and health benefits
He soy tempeh It is a fermented food rich in proteins, probiotics and low in antinutrients. Improves intestinal health and nutrient bioavailability, making it ideal for plant-based diets.
Miso: properties and culinary uses
Miso is another fermented product that offers digestive and antioxidant benefits. Its content in bioactive compounds makes it a functional ingredient in Asian cuisine.
Natto: unique characteristics and nutritional contributions
Natto is characterized by its viscous texture and its high vitamin K2 content. It is one of the products of fermented soy and cardiovascular health most recognized.
Practical recommendations for fermenting soy at home
Fermenting soybeans at home is possible if you follow a few key steps and conditions.
Preparation and ideal conditions for fermentation
Washing, soaking and cooking the beans before starting fermentation ensures a proper base. Using a controlled environment with stable temperature favors good soy fermentation and umami flavor.
Tips to ensure safe and effective fermentation
It is essential to avoid cross contamination and monitor odors, textures and colors. Wearing starter cultures in soybean fermentation increases process security.
Storage and consumption of fermented soy products
Once fermented, soybeans should be stored refrigerated and consumed within a short period to maintain their benefits of fermented soybeans.
Conclusion
Incorporate fermented soybeans It not only adds variety and flavor to our diet, but also improves the way we absorb key nutrients such as iron, zinc and calcium. Thanks to the action of beneficial microorganisms, it is possible to disable antinutrients which, in their original form, would limit the nutritional potential of this legume.
The soybean fermentation It is not a fad: it is a technique backed by science and centuries of traditional use, which turns an already valuable food into an even more functional one, especially for those who follow plant-based diets.
Whether through tempeh, miso or even homemade versions, including fermented products in your daily diet can make a big difference in your digestive health and the way your body uses what you eat. If you are looking to improve the quality of what you consume without complicating things, this is a great first step.
