Soy

Information brought to you by
the National Soybean Research Lab

Go Ahead and Enjoy Your Soy

Soymilk, soy burgers and soy cheese are showing up in consumers' shopping carts now more than ever. Take a stroll through your local grocery store and you'll find soy foods front and center. Soymilk can be found in a multitude of flavors in the dairy section and tasty soy nuts show up near sunflower seeds in the snack food aisle. Today, edamame (the green immature soybean) embellishes salads at fast food restaurants and soy spaghetti is a well-liked entrée on school lunch menus. So why are so many people enjoying soy?

The nutritional benefits of soy may be among the reasons soy is gaining in popularity, especially young adults. Soybeans are packed full of protein. They are the only complete vegetable protein containing all essential amino acids. Soybeans contain no cholesterol, are low in saturated fat, and provide important Omega-3 and Omega-6 fatty acids. Soybeans are a great source of fiber and are rich in vitamins, minerals and antioxidants. A single glass of soy milk contains over 6 grams of protein and is lactose free.

healthy soy recipes Soy offers many health benefits and that is positively impacting the popularity and use of soy. Eating soy has been known to lower cholesterol. It may also help in the prevention of certain illnesses such as heart disease, kidney disease, cancers, osteoporosis and diabetes. Soy foods are an excellent choice for weight management as protein helps delay feelings of hunger.

The history of soybeans has its roots in China as early as the 11th Century and it is known as one of the first crops grown by man. The first soybean plants came to North America in 1765 and as they say, the rest is history. Today, 2,600 million bushels of soybeans are produced in the U.S. and they take on many forms after harvest and processing. Some examples include soy meal, soy flour, soymilk, tofu, textured soy protein, tempeh, miso and soy oil.

Adding soy to food provides several desirable benefits including a slightly nutty flavor that adds a very pleasing taste. Replacing eggs with soy flour in baked products is an easy and healthy way to lower cholesterol in a recipe. Replace one egg with 1 tablespoon soy flour and 1 tablespoon water. Soy flour adds moisture when you eliminate the egg and the golden brown color of the baked goods is especially attractive and visually appealing. Textured soy proteins mimic meat in many recipes without adding cholesterol.

Edamame, in and out of the pod, can be found in the freezer case. Meat analogs, such as burgers and chicken strips, appear in the refrigerated displays, along with soy cheese and yogurt. Mature dry soybeans are cooked and canned for easy use. Traditional Asian style soy products range from simple tofu to fermented bean pastes and tempeh. Try these in your favorite recipes for change in taste.

So the next time you're in the grocery store, at a restaurant or at home cooking a meal, go ahead and enjoy your soy. You'll join a growing number of people who are benefiting from the nutritional and health advantages of soy.

Prepared by Melinda Anderson and Barbara Klein, Ph.D. for EatingWell.