Brenda Khan
Soy is a nutritious food that can be a great addition to your diet. Soybeans, a legume, are rich in protein, polyunsaturated fats, fiber, vitamins, and minerals. While claims that soy can improve heart health or prevent cancer are unproven, it is still a healthy option. Soy is a good substitute for high-fat and high-calorie meats and dairy. There are many ways to add soy to your diet, including drinking organic soy milk, eating tofu, tempeh, edamame, soynuts, and using tofu as a substitute for meat in dishes.
| Characteristics | Values |
|---|---|
| Why add soy to your diet? | Soy is a legume that is rich in protein, polyunsaturated fats, fiber, vitamins, and minerals. |
| Soy foods | Tofu, tempeh, edamame, soynuts, soy milk, soy burgers, soy hot dogs, soy sausage links, soy formula |
| How to add soy to your diet | Replace red meat and dairy products with soy, add tofu to meatless chili, soups, and stews, use soy milk in smoothies, sauces, soups, and puddings, eat edamame |
| Potential health benefits | Lowering "bad" LDL cholesterol, potentially reducing the risk of heart disease and cancer |
| Potential drawbacks | Requires a large amount of soy to see a health impact, may not be beneficial if your diet is already healthy |
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What You'll Learn
- Use tofu as a meat substitute in dishes like stir-fries, soups, and stews
- Drink organic soy milk or add it to your morning cereal, smoothies, or recipes
- Try tempeh, an Indonesian fermented soy and grain block, in Thai curries, sandwiches, or grilled as bacon
- Eat edamame, either in the shell or out, as a side dish or salad topping
- Replace red meat and dairy with whole soy to add fibre, vitamins, minerals, and polyunsaturated fats to your diet
Use tofu as a meat substitute in dishes like stir-fries, soups, and stews
Soybeans and soy foods are rich in protein, polyunsaturated fats, fiber, vitamins, and minerals. Tofu, a soy product, can be used as a meat substitute in various dishes. Here are some tips and ideas for using tofu in stir-fries, soups, and stews:
Choosing the Right Tofu
The type of tofu you choose can impact the texture and overall result of your dish. For stir-fries, soups, and stews, it is best to use extra-firm or super-firm tofu. These varieties hold their shape better during cooking and have a chewier texture similar to meat. If you can only find firm tofu, you can improve its texture by pressing it in a tofu press or between kitchen towels with a heavy skillet to remove excess moisture.
Preparing the Tofu
Freezing tofu gives it a chewier, meatier texture. If you have the time, freeze the tofu before using it in your recipes. After freezing, press the tofu to remove excess moisture and create an even firmer texture. You can also marinate the tofu before cooking to infuse it with flavor. Try marinating it in teriyaki sauce, soy sauce, or a combination of herbs and spices. The longer you marinate the tofu, the more flavor it will absorb.
Cooking with Tofu
When cooking tofu for stir-fries, soups, and stews, there are several methods you can use. You can bake the tofu in the oven at 350°F for 40-50 minutes to achieve a crispy exterior and tender interior. Alternatively, you can air fry or pan-fry the tofu for a crispier texture. If using a skillet, add liquid (water, broth, or a combination) and simmer until the liquid is mostly reduced. This will ensure your tofu absorbs the flavors of the dish.
Dish Ideas
You can use tofu as a meat substitute in a variety of dishes:
- Stir-fry: Create a tofu stir-fry with vegetables and your choice of sauce.
- Soup: Try soybean soup as a side dish or add tofu to any soup for a hearty option.
- Stew: Include tofu in vegetarian chili or stews for a filling and flavorful meal.
- Tacos: Crumble and season tofu as a taco filling, adding spices like chili powder, cumin, or paprika.
- Pasta: Use tofu in pasta sauces, casseroles, or lasagna for a meat-free option.
- Salads: Add baked or fried tofu cubes to salads for a protein boost.
By incorporating tofu into these dishes, you can easily add more soy to your diet while enjoying flavorful and satisfying meals.
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Drink organic soy milk or add it to your morning cereal, smoothies, or recipes
Soybeans are a legume that is rich in protein, polyunsaturated fats, fiber, vitamins, and minerals. Soy milk is produced from soybeans using a water extraction process. It is a popular plant-based alternative to cow's milk, often consumed by those who are intolerant to lactose or have a milk protein allergy. It is also a good option for those who follow a plant-based diet or perceive it to be healthier than cow's milk. Soy milk is nutritionally similar to low-fat cow's milk and is a good source of protein, balanced in fats and carbs. It is also low in saturated fat and has more protein than almond milk.
You can purchase soy milk in sweetened or unsweetened varieties, and it usually contains a thickener or stabilizer. Some popular brands of soy milk are fortified with vitamins and minerals like riboflavin, calcium, and vitamins A, B12, and D. Fortified soy milk is a great source of calcium, which can help strengthen your bones and reduce the risk of osteoporosis. While isoflavones in soy milk can help reduce menopause symptoms, they may negatively affect thyroid function, according to some studies. However, these studies are inconclusive, and as long as you consume enough iodine, drinking soy milk will likely not significantly affect your thyroid function.
You can easily incorporate organic soy milk into your diet by drinking it on its own or adding it to your morning cereal, smoothies, or recipes. For example, you can pour soy milk over your cereal or fruit, or use it in sauces, soups, puddings, muffins, or pancakes. You can also blend it with silken tofu, frozen bananas, and other frozen fruit to make a nutritious smoothie.
It is important to note that while soy foods can help build a healthy diet, their ability to prevent heart disease and cancer remains unproven. Additionally, if you have a history of thyroid disease or are taking thyroid medications, it is recommended that you consult a doctor or endocrinologist before incorporating soy milk into your diet.
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Try tempeh, an Indonesian fermented soy and grain block, in Thai curries, sandwiches, or grilled as bacon
Soy is a versatile ingredient that can be incorporated into a variety of dishes to increase your protein intake and add a delicious savoury flavour. One way to include more soy in your diet is through tempeh, a traditional Indonesian food made from cooked and fermented soybeans, sometimes with other grains, that are shaped into a cake or patty. Tempeh is a great alternative to tofu due to its firmer texture and high protein content (18 grams per serving!). Here are some ways to include tempeh in your diet:
Thai Curries
Thai curries are a fantastic way to incorporate tempeh into your diet. Start by broiling or grilling the tempeh until well browned, then cut diagonally into slices about 1/4-inch thick. Heat oil in a wok or large pan over medium-high heat, and add spices such as coriander seeds, turmeric, ground coriander, and cayenne. Throw in some garlic, ginger, jalapeño, onions, carrots, peppers, and cabbage. Once the vegetables are softened, add the tempeh slices and cook until everything is coated in spices.
Sandwiches
Tempeh's nutty and savoury flavour pairs well with sweet and nutty sandwich fillings. Thinly slice the tempeh and pan-fry it with a pinch of salt. Spread nut butter and jelly on your bread, add the tempeh, and enjoy! For a smoky sandwich, try marinating the tempeh slices in liquid smoke, maple syrup, tamari soy sauce, and something sweet and tangy like pineapple juice or Chinese black vinegar. You can also add garlic powder, smoked paprika, and black pepper to taste. Fry the marinated tempeh slices in a pan with your choice of oil, and assemble your sandwich.
Grilled as Bacon
Tempeh makes a great vegan bacon due to its firm texture and ability to be sliced into thin strips. Cut the tempeh into strips, cubes, or "steaks", or crumble it to make bacon bits. Marinate the tempeh in a mixture of liquid smoke, maple syrup, soy sauce, and spices like garlic powder, onion powder, and smoked paprika. Heat a skillet over medium heat and stir to coat the tempeh in the marinade. Flip the tempeh after 5 minutes and let it marinate for another 5 minutes. Once the marinade thickens and starts to caramelize, cook the tempeh until golden brown, then remove it from the heat and enjoy!
By incorporating tempeh into Thai curries, sandwiches, or grilling it as bacon, you can easily add more soy to your diet while enjoying its nutritional benefits and versatile flavour.
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Eat edamame, either in the shell or out, as a side dish or salad topping
Edamame, or soybeans, are a great way to add soy to your diet. They are young soybeans that are harvested before they fully mature. They are rich in protein and can be eaten in a variety of ways, either in the shell or out.
If you want to eat edamame in the shell, you can steam or boil them until the pods are bright green and warmed through. Drain off any excess water, and season with sea salt and black pepper. To eat, use your front teeth to scrape the beans out of the shell one at a time. You can also dip the shell in soy sauce before pulling out the beans.
If you prefer to eat edamame out of the shell, you can add the beans to fried rice, salads, veggie burgers, or stir-fries. You can also use them as a topping or garnish, or blend them into hummus. If you buy them already shelled, you can slightly boil, steam, or blanch them, depending on your desired consistency.
Edamame is a versatile and nutritious addition to your diet. Whether you eat them in the shell or out, they are a great way to increase your soy intake.
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Replace red meat and dairy with whole soy to add fibre, vitamins, minerals, and polyunsaturated fats to your diet
Soybeans are a legume rich in protein, polyunsaturated fats, fibre, vitamins, and minerals. A single cup of soybeans provides 28 grams of protein, which is more than one-third of the daily amount required by an active 180-pound man.
Soy foods can help build a healthy diet, but their ability to prevent heart disease and cancer remains unproven. Soy foods, from soy milk to tofu, are often touted for their health benefits. However, the calories that most people consume daily usually remain constant, so if you add soy to your meals, you will tend to eat less of other things.
If you eat soy instead of less healthy foods, the nutritional scales tip in your favour. "If you eat soy instead of red meat and refined carbohydrates, that's probably going to be a plus," says Dr Stampfer. For example, a healthy substitution would be a stir-fry with tofu instead of beef stroganoff, or soybean soup as a side dish instead of a baked potato.
Replacing red meat with plant proteins, including soy foods, beans, and nuts, was associated with a 14% lower risk of heart disease in the Health Professionals Follow-up Study, a large long-term epidemiological study of more than 43,000 men. Another large cohort of more than 500,000 Chinese adults with no previous cardiovascular disease found that those who ate soy four or more days a week had a 25% lower risk of death from a heart attack compared to those who never ate soy.
You can add tofu, tempeh, textured vegetable protein, or textured soy protein to meatless chilli, soups, and stews. You can also grill extra-firm tofu or tempeh, or use tofu in tacos, shish kabobs, or as a substitute for ricotta cheese in lasagne or stuffed pasta shells. Puree silken tofu and flavour it with ranch dressing mix, onion soup mix, or taco seasoning, and serve with low-fat tortilla chips, potato chips, or fresh vegetables. You can also make smoothies by blending soy milk, silken tofu, frozen bananas, and other frozen fruit in a blender.
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Frequently asked questions
Soybeans are a legume that is rich in protein, polyunsaturated fats, fiber, vitamins, and minerals. Soy foods are a great substitute for high-calorie meats and dairy.
You can incorporate soy into your diet in many ways. Some examples include drinking organic soy milk, eating tofu, tempeh, edamame, soynuts, and using tofu as a substitute for meat in dishes.
Some easy recipes that include soy are smoothies with soy milk, tofu, and frozen fruit, twice-baked potatoes with tofu, and tacos with pre-browned, flavored tofu.
While soy is a nutritious food, it is important to consider what you are replacing with soy. If you are already consuming a healthy and balanced diet, adding soy might not make a difference in diet quality or could degrade it. Additionally, the health benefits of soy, such as improving heart health and preventing cancer, are largely unproven.
