- Soy is a great protein source, especially for vegetarians who do not eat meat.
- Soy provides the body with calcium and iron as well as other important vitamins and minerals
- Soy can be found in plant-based foods including soybeans and products made from soybeans like soymilk and tofu.
Soy refers to products such as soy milk, cheese, yogurt, tofu, ice cream, nut butters, and other foods are all made from soybeans. Soy foods have recently become more popular in the United States, although people in Asia have eaten soybeans for hundreds of years.
What are the health benefits of soy?
Soy is rich in protein, vitamins, and minerals such as calcium and iron. Soy contains heart-healthy fat and is also low in saturated fat.
Where can I find soy foods?
Foods containing soy can be found at most local grocery stores, health food stores, or Asian grocery markets. Here are some different soy foods.
|Green soybeans (“edamame”)||Fresh soybeans can be eaten as snack or meal after boiling them in lightly salted water for 15-20 minutes.|
|Hydrolyzed vegetable protein||Hydrolyzed vegetable protein is made from soybeans and other vegetables. It can be added to soups or casseroles to add protein and flavor.|
|Miso||Miso is a paste made from soybeans, grain, and salt. Miso can be used to make soup or sauces.|
|Soy cheese||Soy cheese is made from soy milk and can be used as a substitute for sour cream, cream cheese, or cheese.|
|Soy flour||Soy flour is made from ground roasted soybeans. Soy flour can be added to baked goods to add protein. However, soy flour cannot be used in place of all of the flour in a recipe because it doesn’t have gluten, which is a protein needed to help dough rise.|
|Soybeans||Whole soybeans can be soaked and added to stews and soups for flavor and protein. They can also be roasted for snacks.|
|Soymilk||Soymilk is made from soybeans that have been soaked in water, ground, and strained. Fortified soy milk (which has added calcium and vitamin D) can be used instead of milk as a drink, in cereals, and in other recipes. Soy milk comes plain and in different flavors such as chocolate and vanilla.|
|Soy nut butter||Soy nut butter is made from roasted whole soy nuts, which are crushed and blended with soy oil. The butter can be used in place of peanut butter and is a great substitute for people who are allergic to nuts.|
|Soy nuts||Soy nuts are made from soybeans, which are soaked and then baked. They can be eaten as a snack, added to trail mix, or used as a salad topping.|
|Tempeh||Tempeh is made from fermented soybeans and grain. Tempeh can be marinated and grilled and added to soups, casseroles, or chili.|
|Textured soy protein, textured vegetable protein (TSP/TVP)||Textured soy protein/textured vegetable protein is made from soy flour. It’s most often used with, or instead of, meat in casseroles. If TSP/TVP is substituted for meat, other flavorings then need to be added. TSP/TVP can be bought as dried kernels and then prepared with boiling water.|
|Tofu||Tofu is made by curdling fresh, hot soy milk. Firm tofu can be used in soups, stir-fries, and casseroles. Silken tofu can be used for dips and dressings. Tofu is popular in many lunch or dinner entrees.|
Nutrition facts for soy foods:
|Green soybeans (“edamame”), cooked (½ cup)||11 g||130 mg||2 mg|
|Fortified soymilk (1 cup)||6 g||299 mg||1 mg|
|Soy cheese (1 oz)||6 g||50 mg||2 mg|
|Soy flour (½ cup)||20 g||125 mg||3 mg|
|Soy nut butter (2 Tbsp)||7 g||70 mg||0 mg|
|Soy nuts (¼ cup)||14 g||60 mg||2 mg|
|Tempeh (½ cup)||15 g||92 mg||2 mg|
|Textured vegetable protein (¼ cup)||12 g||80 mg||3 mg|
|Tofu, firm (½ cup)||10 g||250 mg||2 mg|
What are some easy ways to eat soy?
- Try soynut butter instead of peanut butter
- Use tofu or tempeh in stir-fries to add protein
- Try snacking on soy nuts, or mix some into a trail mix
- Substitute soy milk for cow’s milk