Soy protein comes from soybeans. According to an article published in the "Journal of Perinatal Education," soybeans are cholesterol-free and low in fat. The only vegetable containing all the amino acids, soybeans can be used in place of animal proteins. This versatile protein offers a healthy alternative to meat products and is available in many forms.
Edamame
Edamame are "fresh soybeans," according to the American Dietetic Association. When the beans are picked at a tender stage, you can eat them raw, roasted or steamed. A 1-cup serving of green edamame beans has about 22 g of fiber, per the USDA National Nutrient Database. Roast your own edamame beans by putting soaked beans on a cookie sheet and cooking in a 350-degree oven for about 30 minutes.
Soy Flour
Soy flour is a finely ground powder made from roasted soybeans. You can use soy flour in place of wheat flour in baking. Make soy pancakes, muffins and waffles for a protein-rich breakfast. Soy flour may yield tougher baked goods, so consider using half whole-wheat flour and half soy flour. Store soy flour in the refrigerator.
Soy Dairy
Soy dairy products include yogurt, milk and cheese. According to Health Services at Columbia University, the only difference between soy milk and regular milk is the origin. One cup of soy milk supplies between 7 to 10 g of protein and has no cholesterol. If you are lactose-intolerant, soy dairy can allow you to enjoy dairy products. These soy products are often fortfied with calcium and other vitamins.
Tofu
Tofu, a good source of soy protein, is made by allowing soy milk to "curdle and straining it through cheesecloth," says the United Nations University. Tofu contains 6 g of protein per 1/4 of a commercially produced block. Tofu readily absorbs other flavors. Saute it in garlic and onion and put in tomato sauce, or top a green salad with it. Marinate firm tofu in soy sauce, pan fry and serve over Asian noodles.
Textured Vegetable Protein
Textured vegetable protein, TVP, is made from "defatted soy flour," which is "texturized" and made into nuggets or chunks, reports the University of Illinois at Urbana-Champaign. Containing 50 g of protein per cup, TVP is an excellent source of protein and contains zero fat. Use TVP in place of ground beef in tacos, chilis and sloppy joes. Purchase either dried TVP and rehydrate it at home, or look for frozen products, like veggie burgers, that contain TVP.
References
- Journal of Perinatal Education: Soy Protein
- USDA National Nutrient Database for Standard Reference, Release 17: Protein
- American Dietetic Association: What is Edamame?
- United Nations University: Educating Health Workers and Villagers on the Dietary Uses of Soy Foods in Madhya Pradesh, India
- Columbia University: Go Ask Alice!: Nutritional Differences Between Soy- and Cow's Milk
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