Soy

Information brought to you by
the United Soybean Board

Want a healthy, versatile and affordable food? Try soy!

Soy provides health solutions from everyday wellness to disease prevention
Soybean oil is not only heart-healthy, it is one of the least expensive and most widely available of all cooking oils
Few other foods are as versatile as soy: it can be served for breakfast, lunch, dinner, as a snack or beverage
The variety of soy choices helps beat food boredom

Everyday Wellness & Disease Prevention

Soybeans are good for you. Most soyfoods are rich in protein and are naturally nutrient dense, while being cholesterol- and lactose-free. They contain calcium, iron, folate, potassium and magnesium.

Soy is relatively high in polyunsaturated fat ("good fat"), low in saturated fat and trans fat free ("bad fats"). Soyfoods are the only significant natural dietary source of isoflavones. Isoflavones possess antioxidant activity and have been shown to play a beneficial role in preventing many diseases.

Because soyfoods are generally low in saturated fat, the American Heart Association recognizes soyfoods' role in an overall heart-healthy diet.

healthy soy recipes

Daily Serving Recommendations

The Food and Drug Administration (FDA) officially recognizes the cholesterol-lowering effects of soy protein and states that 25 grams of soy protein per day may reduce the risk of heart disease.

Get your daily soy protein intake with:

1/2 cup of tofu (10 grams)
1/4 cup of soy nuts, roasted, unsalted (11 grams)
1 cup of fortified soymilk (6 to 7 grams)

Workout Fuel & Weight Management

Soyfoods are a smart way to refuel following a workout. Soy protein is a complete protein, containing all the essential amino acids needed for healthy muscle growth and repair. Complex carbohydrate foods, such as edamame, combine carbohydrates and protein.

To help manage your weight, soyfoods deliver many nutrients per calorie, while the fiber and protein help naturally satisfy hunger. Soy may also have an effect in reducing abdominal fat and promoting weight loss more rapidly among the obese, though more research is needed.

Versatile Anytime of Day

Soy is versatile and easily incorporated into breakfast, lunch, dinner and everywhere in-between. Use soymilk in breakfast smoothies, pancake mix or cereal. Add edamame to favorite salads or pasta dishes for lunch and dinner. Or bake and saute with soybean oil to bring out the natural food flavors.

And, with a variety of soy forms-from sausage to frozen desserts-it is easy to obtain the health benefits of soy.

Budget Friendly

Trying to stock your pantry on a budget? Soy protein is a high-quality, cost-effective source of dietary protein. Tofu, soy protein powder and texturized soy protein are just a few soy protein sources that won't break the bank. Soybean oil is one of the least expensive cooking oils.

Readily Available

Soyfoods are readily available in nearly every supermarket and throughout most store aisles - making shopping for soy a snap. Look for the soy variety of many of your favorite foods like butter, cereal, cheese, edamame (green soybeans), hot dogs, milk, miso, nuts, protein/energy bars, sausage, soybeans (canned or dried), soybean oil (often labeled as vegetable oil), tofu and yogurt. You don't have to give up the foods you love - just try adding a little soy into each meal to get started.

Soy isn't always noted on the package front, so check the label's ingredient list.