We Know: All About the Benefits of Soy

What is Soy?

Soy products have been a part of the standard diet in China, Japan, Indonesia, for hundreds of years. There it has played an important part in disease prevention. Soy can be found in many forms and is readily available at almost any grocery store, as well as natural health food stores.

Types of Soy

Soy-based foods come in a variety of forms:

  • Tofu - Tofu is made by treating heated soymilk with a coagulant to produce curds, which are pressed into a block. Tofu has a soft porous texture and a mild flavor. It easily absorbs the flavors of other ingredients and therefore, can be added to many types of cuisines. Firm tofu works best in stir-fry dishes where you want chunks similar in size to meat or vegetable and is a great substitute for meat in many recipes. It can be used in stir-fry, pastas, sauces, soups and salads. You can fry it in oil, bake it in the oven and boil it in water.
  • Tempeh – Tempeh is popular in Indonesian cooking, and is a tender, chunky cake of fermented soybeans. It is usually sold in the refrigerated or frozen foods section and contains a live, active culture so it must always be eaten fully cooked. Because tempeh is a fermented product, a light layer of harmless, edible mold, like that found on cheese, may form on the outside. It can and should be used as a substitute for meat, just like tofu and fits well into many dishes.
  • Soy Flour - For extra protein in yeast based products, replace up to 15%of wheat flour with soy flour. Because soy flour has no gluten, it can’t replace wheat flour cup for cup. In products without yeast, you can replace up to 25 %of wheat flour with soy flour. Remember that soy flour browns more readily than wheat flour, so it may be necessary to reduce the oven temperature accordingly.
  • Soymilk – Fluffier and lighter than cow or goat’s milk, soymilk has a delicately sweet, nutty flavor. It is lactose-free and easily digested. Soymilk should never be used as a substitute for infant feeding formulas. Vegans and people who are lactose intolerant can use soymilk as a dairy-free substitute in milkshakes, puddings, soups and milk based sauces. Because it is made from beans, soymilk contains fiber (dairy milk has none) protein; and, it is low in saturated fat and is a cholesterol-free food. You can substitute soymilk for cow’s milk in many recipes, especially puddings, cakes and soups.

Health benefits of Soy

  • All soy products such as tofu, tempeh, and soy milk are high in protein and can provide a significant portion of one’s daily protein requirements. Tempeh has the highest percentage of protein of the traditional soy products providing approximately 22 grams of protein for each 4 ounce (113 gram) serving. Tofu provides approximately 9 grams of protein for a similar small serving size.
  • In countries where soy products are ingested regularly, the rates of cardiovascular diseases is low. There is some research that suggests soy foods helps to reduce total cholesterol, lower lipoprotein cholesterol, lower blood pressure and possibly preventing plaque buildup in the arteries (atherosclerosis). Isoflavones from soy foods are the primary factors involved in these beneficial health effects.
  • Tofu is an excellent source of calcium and a good source of iron, magnesium, selenium and folate. In fact, a moderate intake of soy products such as tempeh and tofu, along with regular exercise, may help prevent osteoporosis.
  • Tempeh is a good source of iron, magnesium, zinc and Vitamin B6.
  • Soymilk is a good source of isoflavones, or estrogen-like compounds that may help to reduce the risk of breast cancer. Although it is not a good source of calcium, some brands of soymilk are fortified with calcium and Vitamin D.

Why should I try it?

If you have an allergy or sensitivity to dairy, are lactose intolerant or desire a dairy or meat substitute, soy products are a wonderful addition to any recipe. Soy products that replace dairy can be found in many flavors and textures. In addition to soy’s versatility as an ingredient in almost any meal, whole soy foods are a good source of fiber, B Vitamins, calcium, isoflavones and omega-3 essential acids. Research has also suggested that soy may contribute to bone and heart health.

Dangers of Soy

  • Soy can be dangerous when it is heavily-processed, genetically-manipulated (non-organic) soy. To guarantee the soy you buy and consume is healthy and safe buy packages that are clearly marked organic. Stores such as Trader Joe’s, Whole Foods and Wild Oats, as well as any health food or nutrition store sell organic soy of several different types including milk, tofu, tempeh, and flour.
  • Soy can also be dangerous when it is consumed in large quantities. Soy should always be consumed as part of a healthy, balanced diet. Small amounts of products containing soy will allow for the maximum health-building and disease prevention benefits. Instead of falling privy to soy-supplement-hypes, it is ideal that soy be eaten in one of its organic food forms such as tofu, tempeh, miso, soy milk, natto, tamari and shoyu.


Privacy Policy | Terms of Use © ineed2know.org

Sponsored by