According to the Mayo Clinic, soy is a plant that is in the pea family that grows clusters of pods that are filled with beans. These beans can be fermented and ground into numerous products, and are said to provide health benefits such as reducing the risk of heart disease, arthritis symptoms, brain function and menopausal symptoms, says the Mayo Clinic.
Tofu
Tofu is likely the most well-known soy product, and comes in a variety of forms. Silken tofu has a creamy consistency and can be used with salad dressings and as a replacement for sour cream; firm tofu is solid and can be cubed or cut up; and soft tofu is softer than firm tofu but is not a liquid like silken tofu.Tofu is also called soybean curd, and it absorbs the flavor of the food with which it is cooked, says the U.S. Soyfoods Directory. Nutritionally, tofu is high in protein and B vitamins, with firm tofu containing the most nutrients.
Tempeh
Tempeh, a traditional Indonesian food, is commonly used as a meat substitute and is made from fermented soybeans. It has a firmer texture to it than tofu and a nutty mushroom taste, according to Tempeh.info, and can be combined with grains like rice or millet. Tempeh contains isoflavones, is high in protein and contains all the essential amino acids, as well as fiber, says Tempeh.info. These nutrients can help strengthen bones and aid in digestive health.
Soymilk and Dairy Substitutes
When soybeans are ground and strained, they produce soy milk. Soy milk is typically packaged in aseptic containers and do not have to be refrigerated until open, says the U.S. Soyfoods Directory. This kind of milk can be used in place of cow's milk and comes in different flavors, like vanilla and chocolate. It is also available in powder form, which needs to be combined with water in order to make the milk. Soymilk and soy can also be used as dairy substitutes in soy ice cream, soy yogurt, soy cheese and soy nut butters.
Soy Sauces
Soy sauce is produced by fermented soybeans, according to the U.S. Soyfoods Directory. There are three different kinds of soy sauces: shoyu, tamari and teriyaki. Shoyu soy sauce is made from soybeans and wheat, tamari sauce is made solely by soybeans, and teriyaki sauce is made with sugar, vinegar and other ingredients, says the U.S. Soyfoods Directory. Although they have a salty taste, soy sauces contain less sodium than typical table salt.
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