Doenjang jjigae (fermented soybean paste stew) is a representative slow food loved by Koreans. Just having doenjang jjigae alone makes for a hearty meal without any other side dishes. During the fermentation process of soybeans, an antioxidant called 'genistein' is produced, which is known to have various health benefits. What effects might it have on cancer?

 

Rich in various nutrients

 

Dishes that utilize soybean paste primarily include soybean paste soup and soybean paste stew. Stew is similar to soup in ingredients but contains less water. Soup has a ratio of broth to solid ingredients of about 3:1 or 4:1, while stew is approximately 1:1. Both soybean paste soup and soybean paste stew are made by dissolving soybean paste in water and adding various vegetables such as tofu, cabbage, and zucchini. The main ingredient, soybean paste, is the source of its health benefits. Per 100g of soybean paste, it contains ▲12g of protein ▲4.1g of fat ▲14.5g of carbohydrates, as well as various nutrients including iron, phosphorus, calcium, and vitamins. Soybean paste, a fermented product produced during soybean fermentation, has superior cancer prevention effects compared to soybeans. In addition to soybean paste, the various vegetables added contain dietary fiber, vitamin C, beta-carotene, and other compounds that help improve health, making them foods that aid in cancer prevention.

Proven to have anticancer effects through research

 

Doenjang is a food made from soybeans, so it is rich in isoflavones such as genistein and daidzein contained in soybeans. These isoflavones have cancer-preventive effects against breast cancer, prostate cancer, ovarian cancer, colon cancer, and endometrial cancer. In particular, genistein has the effect of inhibiting the growth of cancer cells and suppressing cancer metastasis.

According to research from the Japan Health and Welfare Center, the group with a high intake of isoflavones had a 0.46 times lower risk of developing breast cancer compared to the group with a low intake. Animal experiments published in the Korean Journal of Nutrition and Food Science showed that rats fed with soybean paste had an 80% reduction in tumor tissue weight compared to rats that did not consume it. Additionally, epidemiological studies investigating the relationship between soybean paste intake and cancer incidence indicated that soybean paste is associated with the prevention of cancer, particularly liver cancer.

 

High salt content, caution.

 

However, soybean paste contains a high amount of salt, which can have effects that conflict with cancer prevention. If you have high blood pressure or have suffered from stomach or colon cancer, it is better not to consume it frequently. Fermented soybean paste contains high levels of salt and nitrates. According to the World Cancer Research Fund (WCRF) report, salt can affect organs such as the stomach lining by irritating it, increasing the risk of stomach and nasopharyngeal cancers. Nitrates are converted into nitrites by bacteria in the body, and the International Agency for Research on Cancer (IARC) classifies nitrites as carcinogens.

The reason why it is better to add plenty of vegetable chunks and eat mainly the solid ingredients rather than the broth when cooking doenjang (fermented soybean paste) is to maximize nutritional benefits. It is recommended to add chives, which are rich in compounds like allicin and chlorophyll that can supplement vitamins A and C and enhance anticancer effects. Also, zucchini containing vitamin A with antioxidant properties, and isothiocyanates, which have cancer-inhibiting components, are beneficial.

Dried radish greens are also a good ingredient.

 

Consume an appropriate amount of rice or stew.

 

Miso in its raw form provides the greatest cancer prevention effect, but even when consumed as miso soup or stew, you can enjoy 80-90% of the benefits. Be sure to add plenty of vegetables. It is essential to control the intake to prevent excessive salt consumption. Consuming fermented miso contained in foods should be limited to less than 570 grams per week, or less than 81 grams per day (about 4 tablespoons of miso), to ensure safety.

 

 

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I also really like soybean paste stew, haha.

I'm mainly worried about the salt content.

 

Mom always tells me to put a lot of tofu.

The leaf shedding has decreased.

 

Soybean paste stew filled with lots of vegetables, just like today

It seems like a warm aroma is coming from somewhere even on a rainy day.