Doenjang, rich in anti-cancer properties, must be consumed this way to avoid side effects [Amirang]

Doenjang jjigae (soybean paste stew) is a classic slow food beloved by Koreans. Even with just doenjang jjigae, it's a filling meal that can be enjoyed without any side dishes. The fermentation process produces the antioxidant genistein, which is known to have various health benefits. But what effect does it have on cancer?

 

Rich in various nutrients

 

Representative dishes using soybean paste include soybean paste soup and soybean paste stew. Soups have similar ingredients but use less water. Soups typically have a 3:1 or 4:1 ratio of broth to ingredients, while stews typically have a 1:1 ratio. Both soybean paste soup and stew are made by dissolving soybean paste in water and adding various vegetables, such as tofu, cabbage, and pumpkin. The main ingredient, soybean paste, is the source of its health benefits. Per 100g, soybean paste contains 12g of protein, 4.1g of fat, 14.5g of carbohydrates, iron, phosphorus, calcium, and vitamins. Soybean paste, a fermented product created during the fermentation of soybeans, is more effective in preventing cancer than soybeans. In addition to soybean paste, various vegetables added to the soup also contain health-boosting compounds, such as dietary fiber, vitamin C, and beta-carotene, making it a food that helps prevent cancer.

Research has proven its anti-cancer effects.

 

Because doenjang is made from soybeans, it's rich in isoflavones, including genistein and daidzein. Isoflavones have cancer-preventing effects, including breast, prostate, ovarian, colon, and endometrial cancers. Genistein, in particular, inhibits cancer cell growth and metastasis.

A study by the Japan National Institute of Health found that those with high isoflavone intake had a 0.46 times lower risk of developing breast cancer than those with low intake. An animal study published in the Journal of the Korean Society of Nutrition and Food Science showed that mice that consumed soybean paste had an 80% reduction in tumor tissue weight compared to those that did not. Furthermore, an epidemiological study examining the relationship between soybean paste intake and cancer incidence found that soybean paste is associated with the prevention of cancer, particularly liver cancer.

 

Be careful of high salt content

 

However, doenjang contains a lot of salt, which can have effects that conflict with cancer prevention. If you have high blood pressure or a history of stomach or colon cancer, it's best to avoid eating it frequently. Fermented doenjang contains a lot of salt and nitrates. According to a report by the World Cancer Research Foundation (WCRF), salt can irritate the stomach lining and affect internal organs, increasing the risk of stomach and nasopharyngeal cancers. Nitrates are converted to nitrites by intestinal bacteria in the body, and the International Agency for Research on Cancer classifies nitrites as a carcinogen.

This is why it is good to add as many vegetable toppings as possible when cooking soybean paste and to eat the toppings rather than the soup. It is recommended to add chives, which are rich in allyl compounds and chlorophyll, which supplement vitamin A and vitamin C and enhance the anti-cancer effect. It is also recommended to add zucchini, which contains vitamin A with antioxidant properties, and isothiocyanate, which contains cancer-inhibiting ingredients.

Shiitake mushrooms are also a good ingredient.

 

Consume the appropriate amount in soup or stew

 

While doenjang is most effective in preventing cancer when consumed raw, you can also enjoy 80-90% of its effectiveness when consumed in doenjang soup or stew. Add plenty of vegetables. It's essential to control your intake to avoid excessive salt intake. It's safe to consume no more than 570g of fermented doenjang in food per week, or 81g (4 tablespoons of doenjang) per day.

 

 

===============

I also really like soybean paste stew.

I'm most worried about the salt content.

 

My mom always tells me to put a lot of tofu in it.

The leaf margins have decreased...

 

Doenjang jjigae filled with vegetables like today

Even on rainy days, I feel like the savory scent is coming from somewhere.