Soy, coming from the soybean or soya bean, is a tasty and popular legume. Originating in Southeast Asia to be consumed as part of a traditional diet in many countries, soy is packed with delicious plant-based protein and there are many ways to use it. You can opt for your traditional tofu or tempeh (fermented soy) or branch out by using it as an egg or meat alternative (think tofu scramble or veggie burgers).
Nutrient Profile of Soy
Soy and foods made from soy are rich in several nutrients. Soy is abundant in B vitamins, fiber, potassium, magnesium, and protein! Soy is considered to be a complete or high-quality protein, meaning it provides all of the essential amino acids your body needs to feel its best. In fact, the only two plant-based foods that are considered to be high-quality proteins are soy and quinoa. Examples of one serving of soy are 1/3 cup tofu, 1 cup soy milk, or ½ cup edamame (soybeans in the pod).
What About Estrogen?
A common concern people have about soy is the estrogen content. Since soy is a plant, the estrogen it contains is known as phytoestrogen. Phytoestrogen contains isoflavones, which are very strong antioxidants. In other words, it helps protect your cells against damage. Research studies have shown that the phytoestrogen in soy can be protective against some chronic diseases such as cardiovascular disease and breast cancer.
There are so many options! How do I know what to eat?
Let's explore the choices available to you at the supermarket and the delicious ways you can include them in your daily menu.
Tofu
Tofu is processed soybean curd and the versatility of this food is amazing! While it tastes a little bland when eaten on its own, tofu can become a tasty addition to meals or desserts when mixed with other flavorful foods. There are four different varieties of tofu, each with their own special cooking characteristics. These varieties include silken, soft, firm, and extra firm.
Silken tofu is creamy in texture and can be used in:
- Dressings: Use it as a substitute for mayonnaise or sour cream by mixing it with a dried onion soup or ranch dressing mix.
- Dips / Sauces: Use it instead of cream for a low-fat Alfredo Sauce.
- Desserts: Use it to make a pie filling, custard, or cheesecake. Chocolate icing could be made with silken tofu by mixing with a chocolate instant pudding mix.
- Baked Dishes, Waffles and Pancake Batters: Replace the eggs in these recipes with silken tofu.
- Toss into a pasta dish in place of soft Italian cheeses.
- Mash and blend with Italian herbs and spices and use it to stuff large shells. Pour your favorite sauce on top and bake.
- Make a shake by blending it with mixed fruit and low-fat milk and top with dry cereal.
- Salads: Make an imitation egg salad by cutting the soy into small pieces and adding celery, onion, black pepper, low-fat mayonnaise, and a little mustard.
- Dinners: Try using it in place of chicken in a stir fry or a fajita dish; or grill with some vegetables and make a shish-ka-bob.
Other Soy Products
Tempeh
Tempeh is made of fermented soybeans and is smoky in flavor with a chewy texture. It can be marinated in a variety of sauces such as BBQ sauce, buffalo sauce, or soy sauce and put on the grill or the oven. You could also cut it into bite-size pieces and mix it into casseroles, salads, chili, or soup. A grilled tempeh, cheese, and tomato sandwich is a great example of how to use tempeh.
Soymilk
Soymilk is the milk of the soybean and can be used just like dairy milk. You can try using it to make pudding, hot chocolate, and cream soups. Pour on top of your favorite cereal, use it in your morning bowl of oatmeal, or just enjoy a nice, tall cold glass. Soymilk is sold as different versions including original, sweetened, unsweetened, vanilla, low-fat, and non-fat.
Soy Protein
Soy protein has similar characteristics to meat. It can be flavored to mimic chicken, beef, and other meats. Some examples are vegetable burgers, soy hotdogs, soy deli slices, and meatless meat.
Soybeans
Add canned soybeans to any recipe. Experiment with edamame (a green soybean in the shell) by adding it to any vegetable dish, such as fried rice. They are typically packaged and sold frozen.
Soy Flour
Soy flour is made from roasted soybeans and is ground into flour. You can replace ¼ of the total flour in a recipe with soy flour to bake muffins, cookies, and cakes.
Miso
Miso is a fermented food product that can add a cheesy flavor to whatever dish it's added to. You can use miso in soups, salad dressings, marinades, or stir-frys.
Incorporating soy into your meals can be tasty, easy, and fun all the while enjoying the nutritional health benefits! Take your time to experiment with different products and different flavors in order to discover what you like best. If you don't know where to begin, try adjusting some of your favorite recipes to be centered around soy. For example, instead of making beef tacos for dinner try tofu tacos! There is no right or wrong answer when it comes to food; simply listen to your body and enjoy!
Bonnie R. Giller is a Registered and Certified Dietitian Nutritionist, Certified Diabetes Educator and Certified Intuitive Eating Counselor. She helps chronic dieters, emotional eaters, and people with medical conditions like diabetes, break the spell that diets have over them and reclaim WholeBody Trust™ so they can live their life to the fullest. She does this by creating a tailored solution that combines the three pillars of WholeBody Trust™: Mind Trust, Hunger Trust and Food Trust™.
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