Milly Gaines
Soy is a versatile bean that contains high-quality protein, including essential amino acids that are typically found in meat. Soy also contains beneficial B vitamins, fibre, and omega-3 fatty acids. Eating soy has been shown to help lower total cholesterol and LDL (bad) cholesterol, and consuming 25 grams per day may help reduce heart disease. There are many ways to increase soy in your diet, including drinking soy milk, eating edamame, and using tofu as a substitute for meat in dishes such as stir-fries, soups, and stews. Soy is also available in the form of soy yoghurt, soy nuts, and soy-based meat substitutes such as tofu sausages and soy burgers.
How to increase soy in your diet
| Characteristics | Values |
|---|---|
| Soy as a substitute for meat | Soy is a good source of high-quality protein, vitamins, minerals, and polyunsaturated fats. |
| Soy milk | Opt for organic and GMO-free soy milk. Avoid buying any soy milk made with soy protein or soy isolate. |
| Soy yogurt | Soy yogurt is high in protein, calcium, and other vitamins and minerals. |
| Tofu | Tofu is a good source of iron. |
| Tempeh | Tempeh is a soy product that can be used as a substitute for meat. |
| Miso | Miso is a soy product that can be consumed as soup. |
| Edamame | Edamame is a whole soybean that has not been processed. |
| Soy nuts | Soy nuts can be used as a topping for salads. |
| Soynut butter | Soynut butter can be used as a substitute for peanut butter. |
| Soy sauce and tamari | Soy sauce and tamari are condiments that can be used to add flavor to dishes. |
| Soy flour | Soy flour can be used as an alternative to wheat flour. |
| Soy protein isolate and soy protein lecithin | Soy protein products can be used as supplements or added to smoothies. |
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What You'll Learn
Eat whole soy products, like edamame, instead of processed foods
Eating whole soy products, such as edamame, is a great way to increase your soy intake. Edamame are immature soybeans, harvested before they ripen or harden. They are naturally gluten-free, low in calories, and provide protein, iron, calcium, and fibre. They are also a good source of vitamins K, E, and B6, as well as folate.
You can easily incorporate edamame into your diet by steaming it and adding it to a salad or eating it as a side dish. It has a mild, buttery flavour that pairs well with many dishes. You can also buy it shelled, in the pod, fresh, or frozen.
In addition to edamame, there are many other whole soy products that you can include in your diet. For example, you can replace red meat and dairy products with whole soy, as it is a healthier option that includes high levels of protein without saturated fat. You can also drink organic soy milk, which is a good way to get healthy soy into your diet. Just be sure to buy organic and GMO-free, or make your own with organic non-GMO soybeans and purified (fluoride-free) water.
It is important to note that, while soy has many health benefits, it has also been the subject of some controversy. Some people have concerns about the estrogen-like compounds, or isoflavones, found in soy. However, research shows that these compounds are not associated with a higher risk of breast cancer and other hormone-related cancers. Unless you are consuming large quantities of soy, it does not have an adverse effect on the thyroid. But if you have a thyroid condition, it is always best to discuss your diet with your doctor.
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Drink organic, GMO-free soy milk
Soy is a versatile bean that contains high-quality protein, including essential amino acids, B vitamins, fibre, and omega-3 fatty acids. It is a complete protein, meaning it contains all the amino acids needed by the human body to make protein. Soy milk, in particular, is high in protein, calcium, essential nutrients, and omega-3 fatty acids.
Drinking organic, GMO-free soy milk is a great way to increase your soy intake. Soy milk is made from soybeans and is very similar to cow's milk. It is a healthier option for protein over red meat and dairy products, as it includes high levels of protein without saturated fat. One 8-ounce cup (237 ml) of soy milk daily is a good serving. For the best health benefits, choose unsweetened and unflavoured milk, as the flavoured varieties have added sugars that are not good for you. You can also make your own soy milk, which is even better than buying it pre-made. All you need are organic, non-GMO soybeans and purified (fluoride-free) water.
When choosing soy milk, always check the labels. Avoid buying any soy milk made with soy protein or soy isolate, as this means the product has been processed. If you are a vegetarian who enjoys veggie burgers, not dogs, or faux nuggets, be aware that these products are often made with GMO soy. In addition, 90% of soy in the US is genetically modified and has been linked to health issues.
If you are concerned about the estrogen-like compounds, or isoflavones, found in soy, research shows that they are not associated with a higher risk of breast cancer and other hormone-related cancers. However, eating large amounts of soy can reduce fertility in women and may interfere with the normal development of fetuses and infants fed on soy formulas. If you continue to worry, discuss your concerns with your healthcare provider to get personalized advice about whether soy is a good addition to your diet.
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Try soy yoghurt, or blend it with fruit and soy milk for a smoothie
Soy is a versatile bean that contains high-quality protein, including essential amino acids, B vitamins, fibre, and omega-3 fatty acids. It is a healthy alternative to meats that contain saturated fat and cholesterol. Soybeans and other legumes are a good source of vitamin K, iron, potassium, magnesium, copper, manganese, and riboflavin. Soy also contains many vitamins and minerals and is high in antioxidants.
One way to increase your soy intake is to try soy yoghurt. Soy yoghurt is high in protein, calcium, and other vitamins and minerals. It is also probiotic-rich, which is great for gut health. You can make your own soy yoghurt at home with an instant pot, oven, or yoghurt maker. It is best to use unsweetened, unflavoured, and GMO-free soy milk to make yoghurt, as this eliminates the use of pesticides and potential dangers of GMO. You can also buy store-bought organic soy yoghurt.
To make soy yoghurt, you can follow this basic recipe:
- Pour soy milk into a clean inner pot and heat to around 112°F.
- Add a yoghurt starter and let it sit overnight to ferment, ensuring the lid is slightly vented to allow steam to escape.
- Monitor the temperature with a thermometer to ensure it stays within the ideal range for yoghurt culturing.
- If you want thicker yoghurt, strain the extra liquid by lining a colander with cheesecloth and pouring in the yoghurt. Leave it to drain for 2-3 hours.
- You can also blend the soy milk with silken tofu before adding the culture to make it thicker.
You can add many different flavours to your soy yoghurt. It is best to add fruit, nuts, and granola right before serving. You can also add spices, flavour extracts, cocoa powder, or sweeteners before culturing. For example, you can make a creamy chocolate flavour by adding 2 tablespoons of cocoa powder, 1 teaspoon of vanilla, and 2 tablespoons of maple syrup to the batch.
Finally, you can blend soy yoghurt with fruit and soy milk to make a delicious and healthy smoothie. You can also add ground chia seeds to boost omega-3s and use homemade protein powder for a delicious high-protein snack.
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Add tofu, tempeh, or textured soy protein to meals like chilli, soups, and stews
Tofu, tempeh, and textured soy protein are all great ways to add soy to your diet. They are versatile and can be used in a variety of dishes. Here are some tips and ideas for incorporating them into meals like chilli, soups, and stews:
Tofu
Tofu is a soy-based food made from curdling soy milk and forming it into a solid block. It is a good source of plant-based protein and is very versatile. When adding tofu to meals like chilli, soups, or stews, consider the following:
- Choose the right texture: Tofu comes in various textures, from silken to extra-firm. For dishes like chilli and stews, extra-firm tofu is a better option as it has a denser texture and holds up better during cooking.
- Press the tofu: Tofu contains a lot of water, so it is important to press and drain it before cooking. This helps remove excess water and creates a firmer texture. You can use a tofu press or a cast-iron skillet to press the tofu for 20-30 minutes.
- Spice it up: Tofu is known for its bland taste, so be sure to season it well. Marinades are a great way to add flavour to tofu. You can also toss the tofu cubes with olive oil, tamari, soy sauce, or sriracha before baking or frying.
- Baking: Baking tofu is a great way to add flavour and firmness. Cut the tofu into cubes, press and drain, then toss with your desired seasonings. Spread the tofu cubes on a parchment-lined baking sheet and bake at 425°F until browned.
- Frying: If you prefer a crispy texture, frying is a good option. Cut the tofu into slices or cubes, press and drain, then fry in a pan with a small amount of oil until golden brown.
Tempeh
Tempeh is a plant-based protein made from cooked soybeans that have been fermented. It has a mild, nutty flavour and can be a great addition to dishes like chilli, soups, and stews:
- Sautéing: Sautéing is a quick and easy way to cook tempeh. Heat oil in a skillet over medium-high heat and add the tempeh, cooking until golden brown, about 4-5 minutes per side.
- Baking: Baking tempeh is a hands-off option. Cut the tempeh into triangles or slices, then bake at 400°F for about 25 minutes or until golden brown.
- Air frying: For a crispy texture, use an air fryer. Cook the tempeh at 375°F for about 15 minutes, tossing every 5 minutes for even cooking.
- Marinades: Tempeh takes on the flavour of the dish, so using a marinade can enhance its taste. Combine ingredients like maple syrup, balsamic vinegar, tamari, oil, and garlic to create a delicious marinade.
Textured Soy Protein (TVP)
Textured soy protein is a versatile ingredient that can mimic the taste and texture of meat. It is ideal for vegetarian and vegan dishes and can be used in a variety of ways:
- Tacos: Use TVP instead of ground meat in tacos. Season it with taco spices, herbs, and fresh vegetables to create a tasty and meat-like filling.
- Lasagna: Instead of ground beef, use textured vegetable protein to create a plant-based lasagna that everyone will enjoy.
- Burgers: Create delicious vegetarian burgers by using TVP, spices, and sauces.
- Sloppy Joes: TVP is an excellent protein boost for Sloppy Joes. It takes on the flavour of the dish and is a fun, tasty option for the whole family.
- Sausage Crumbles: These TVP crumbles are a great meat-free option for breakfast, lunch, or dinner. Add them to pancakes, omelettes, or salads for a boost of protein.
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Choose fermented soy foods like miso, tempeh, and natto
Fermented soy foods like miso, tempeh, and natto are a great way to increase your soy intake. These foods have been consumed for centuries, especially in Asian societies, and offer a multitude of health benefits. Fermented soy products are created through a natural fermentation process that enriches their protein content and adds beneficial bacterial elements that aid digestion and gut health. They also retain the isoflavones in soy, which are potential disease-fighting elements.
Miso is a fermented paste that can be added to soups or stews to boost their umami flavor. You can also use it as a marinade for fish or meat. Tempeh, a plant-based protein, is another versatile option. It can be sautéed, grilled, baked, or blended into a smoothie, and can be used as a meat substitute in stir-fries and salads.
Natto is a traditional Japanese food made from fermented soybeans, with a unique flavor and texture. It is commonly used as an ingredient in dishes like sushi or ramen, and can also be enjoyed with rice and vegetables. You can also experiment with making your own fermented soy products at home, such as soy yogurt or kefir.
By incorporating these fermented soy foods into your diet in a variety of ways, you can not only increase your soy intake but also take advantage of their nutritional and health benefits.
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Frequently asked questions
Soy is a complete protein, meaning it contains all the amino acids your body needs. It is also a good source of vitamin K, iron, potassium, magnesium, copper, manganese, and riboflavin. Soy can help to alleviate hot flashes and depression and may improve skin health and kidney function. It can also help to lower total cholesterol and LDL (bad) cholesterol, and consuming 25 grams per day may help reduce heart disease.
Soy is a versatile bean that can be found in many different forms. Some good sources of soy include edamame, tofu, tempeh, miso, soy milk, soy yoghurt, and soy nuts.
There are many ways to add soy to your diet. You can try replacing red meat and dairy products with whole soy, or adding edamame to your meals as a side dish or in a salad. You can also drink soy milk, or use it in place of milk in recipes such as smoothies, sauces, soups, and puddings. Soy yoghurt can also be blended with soy milk and fruit to make smoothies. Tofu can be added to salads, sandwiches, and soups, or used as a replacement for cheese in recipes such as lasagna or stuffed pasta shells.
Some people have concerns about the estrogen-like compounds, or isoflavones, found in soy. However, research shows that they are not associated with a higher risk of breast cancer and other hormone-related cancers. Eating large amounts of soy may also reduce fertility in women and interfere with the normal development of fetuses and infants fed on soy formulas. It is also important to note that soybeans and other legumes contain "antinutrients," which can interfere with nutrient absorption when consumed in large quantities. If you have any concerns about adding soy to your diet, be sure to discuss them with your healthcare provider.
