Soy

The virtues of soy have been touted for years. From heart health to weight management; the list of health benefits from a diet including soy is growing. But for some, soy is still a foreign term. Whether they’re not sure how to prepare it or just not quite sure what a soy-food is, they have yet to include this nutritious and delicious food to their diet.

So, what is soy? Why should we eat it? Where do we find it, and how do we cook and eat it?

Health Benefits of Soy Foods

The soybean — the source of all soy products — is small in size but big on health. It contains a complete, high-quality protein that is low in calories, fat, saturated fat, and is cholesterol-free. Soy protein is a great protein source for vegans (people who avoid animal products) and a protein alternative for people watching their saturated fat intake.

The Food and Drug Administration approved a health claim for foods that contain at least 6.25 grams of soy. The health claim states that, “25 grams of soy protein a day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.”

In addition, if you have milk allergies or lactose intolerance, soymilk, soy cheese, soy yogurt, and dairy free or soy-based frozen desserts offer delicious ways to include the essential nutrients of calcium, vitamin A, and vitamin D in your diet. Plus, since most soy products are low in calories, fat and saturated fat as well as high in fiber and protein, they help with the feeling of fullness — and may help you maintain a healthy weight.

Where do we find it?
The incredibly versatile soybean can be transformed into a variety of foods:
• Soymilk, cheese, yogurt, butter, cereal, pasta, meats, frozen desserts and soybean oil
• Edamame (the whole green vegetable bean), which can be found both in the pod and in shelled form, in fresh or frozen varieties
• Tofu (soybean curd), which can be cubed in soups, stir-fried, grilled or even used raw in a favorite smoothie recipe, or as a replacement for sour cream in your favorite dip
• Miso (soybean/rice/salt/mold culture paste), used in soups, sauces and dressings

How can we incorporate soy into our diets and how much do we need?
To date, there are no FDA recommendations for how much soy to include in your diet. Soy should be used as a part of an overall balanced diet, as a complete protein source for vegans or to replace higher fat protein choices. Here are some ways to include soy in your diet:
• Toss cubed tofu into a vegetable stir-fry
• Use soymilk with your breakfast cereal or to make a breakfast smoothie.
• Try soy yogurt mixed with lowfat granola.
• Top pizza with soy cheese and meatless soy crumbles (similar to ground beef).
• Prepare soy pasta with marinara sauce.
• Use soy nut butter to top whole-grain crackers.
• Used shelled edamame as a side dish served with grilled fish

For more information, visit the Soy Association of North America at www.soyfoods.org

For more tips, information and healthy recipes, visit the health and wellness section of ShopRite.com.