Soy Can be Your Key to Healthier Living

Soy has gained a lot of attention in recent years, as it is a healthy alternative source of protein for those who maintain a vegetarian or vegan lifestyle. But its appeal extends far beyond plant-based diets. Whether you’re a meat-eater or not, soy can seamlessly enhance your meal plan!

To highlight the health benefits of soy and its culinary versatility, the Soyfoods Association of North America commemorates National Soyfoods Month every April.

All soy foods originate from the soybean, a legume native to East Asia that is complete with B vitamins, iron, potassium, calcium, dietary fiber, and high-quality protein. Studies have shown that incorporating soy into your meals from a young age can prevent certain diseases later in life, such as breast cancer and heart disease.

Health Benefits of Soy

Aside from being high in protein and low in fat, the soybean contains a handful of essential nutrients! See below for some of the health benefits soy possesses:

Heart Disease: Heart disease is currently the leading cause of mortality in both men and women in the United States. Maintaining a heart-healthy diet can have a substantial impact on this disease. Studies have shown that soy foods positively reduce LDL cholesterol (“bad” cholesterol). Along with protein, soy contains fiber and phytonutrients that help to guide the LDL cholesterol out of the body.

Other heart-healthy bonuses of soy are its low saturated fat content and high polyunsaturated fat content. Soy also contains essential fatty acids from the type of oil the soybean contains and provides essential omega-3 and omega-6 fatty acids.

Cancer Prevention Possibilities: Soy contains many phytonutrients that may have cancer-fighting abilities. These phytonutrients include phytoestrogens which lower the risk of breast cancer and prostate cancer. Make sure to choose non-fermented soy products like tofu and soymilk for the best cancer-fighting properties. If you have a history of breast cancer, please consult a health professional before consuming large quantities of soy.

Menopause: 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 that offers women heart health benefits and may relieve hot flashes related to menopause.

Including More Soy into Your Meals

Before you begin including soy into your meal plan, consider all the following soy food options to best meet your taste preferences:

Soy Milk: This is a great dairy substitute if you are lactose intolerant. You can even purchase soy-based yogurt! Soy milk offers a creamier texture than regular milk, which makes it a delicious creamer for your morning coffee. It can be used in smoothies, sauces, gravies, and soups, but remember to always read the ingredient label – certain varieties of soy milk contain a lot of added sugar.

Edamame: Edamame are young soybeans that resemble an enclosed peapod that contains 2-3 individual edamame beans. You can bite the beans right out of the shell for a fun-to-eat (kid friendly) nutritious snack! Edamame can be found in the frozen section of your supermarket and can even be used for an easy to prepare side dish.

Soy Nut Butter: Soy nut butter is a great substitution for peanut butter. This creamy spread can be warmed up and used for a protein-rich dip for pretzels and vegetables.

Tempeh: Like tofu, tempeh is a delicious meat alternative that can be cooked with either dry or moist heat!  Grill slices of tempeh to add to sandwiches, use it to replace beef in burgers, sloppy joes or chili, or chop it up with light mayo and veggies to make a “chicken” salad.

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 to start and I’m guessing you’ll want more.

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