National Soy Foods Month: Choose Plant Protein for Better Health!

The month of April is National Soy Foods Month!  Over the past couple of years, a lot of buzz has been created regarding the nutritive benefits of soy as it began showing up on the shelves of local supermarkets.  Although many are familiar with soy and may even eat soy products on a regular basis, some still might not know what soy is and why it is beneficial to your health.

The soybean is a plant food that has been common in East Asia for thousands of years and consumed by health conscious individuals for decades.  This legume has historically been called “the meat of the field” because unlike most plant foods, the soybean is high in protein.  Vegetarians often incorporate soy foods into their eating plan for a good source of protein.  The fat naturally found in soybeans is predominantly unsaturated which will not raise blood cholesterol.  Incorporating soy protein into your meals on a daily basis may help lower cholesterol and reduce the risk of heart disease.

Aside from being high in protein and low in fat, the soybean contains a handful of essential nutrients such as calcium, iron, zinc, folate, fiber, potassium, omega-3 fatty acids, and several of the B vitamins.  There has been ongoing research on the benefits of soy protein for postmenopausal women.  This is because soy foods are rich sources of isoflavones, a type of phytoestrogen which offers women heart health benefits and may relieve hot flashes related to menopause.

Soy can be eaten as a replacement for dairy and meat.  Soy foods include soy milk, tofu, tempeh, soy flour, soy yogurt, miso, soy beans and soy nuts.  Here are some great ways to incorporate soy foods into your daily meals:

> Use tofu as a substitute for meat in recipes such as lasagna, tacos, stuffed shells and burgers.  It’s also great for tossing onto a salad or pureeing in soups!

> Use soy milk in coffee, tea, smoothies, cereals or sauces.

> Soy flour can be used for baking and can be found in pancake mixes, breads, cakes and pasta.

> Tempeh, is similar to tofu and can be added to a stir fry, crumbled into soups or used in meatless chili.

It is clear that you do not have to be a vegetarian to reap the health benefits of soy foods.  Try incorporating soy into your menus once per week.

Your turn to take action: How will you incorporate soy into your menus?

Note: Avoid soy if you are being treated for breast cancer or have had breast cancer in the past.

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