The soybean is a plant food high in protein and is considered equivalent to animal foods in protein quality, according to MedlinePlus. Foods high in soy can fulfill your daily protein requirements. Soy foods provide a healthy alternative to animal products if you are a vegetarian. Foods high in soy can lower your cholesterol and reduce your risk of heart disease, cancer, and osteoporosis.
Soy Protein Products
Soy protein products, also called meat analogs, are made from soybeans and other ingredients that are mixed together, according to the United Soybean Board. These soy-based foods are sold in frozen, canned and dried forms and include veggie burgers, soy dogs, soy bologna, soy turkey and soy fish. Soy protein products also include dry powders that contain soy isolates that can be added to various foods, such as oatmeal or shakes.
Soy protein products are served in a similar manner as the meats and dishes they replace. For example, soy burgers look just like a beef or turkey burger, and can be eaten on a whole grain bun with lettuce, tomato, sliced onion and ketchup or mustard. Soy protein products are usually lower in total fat content, with little or no cholesterol, and are good source of protein, B vitamins and iron. Look at the labels on any soy protein foods for more specific information on nutritional content.
Soy Desserts
Soy desserts are a delicious and nutritious alternative to high calorie and high fat desserts. Soy desserts are made from soymilk, soy yogurt, tofu or soy protein and are often frozen, according to the Soy Foods Association of North America Soy desserts generally do not contain dairy and use alternative sweeteners such as fruit concentrate, dehydrated can juice and brown rice syrup, instead of table sugar. Soy desserts sold in natural foods stores also do not contain any artificial colors or flavorings. Examples of frozen soy desserts are soy ice cream and soy frozen yogurt.
Miso
Miso is a soybean paste that is fermented with the vitamin B12 synthesizing fungus, Aspergillus oryzae, and can take weeks or years to produce, according to The George Mateljan Foundation. Miso comes in a variety of colors and flavors, is similar in texture to nut butter and has a salty taste. It is used for flavoring in soups, dressings, sauces. Miso is a very good source of tryptophan and manganese. Hatcho miso is made from soybeans. Other soybean misos, such as natto soba, kome, mugi and genmai are made with ginger, buckwheat, white rice, barley, and brown rice, respectively. Miso has anti-carcinogenic properties. Research by T. Gotoh published in the "Japanese Journal of Cancer Research" in 1998 discovered that miso may protect against breast cancer and have a potent antitumor effect. Prospective epidemiological research by S. Yamamoto published in the "Journal of the National Cancer Institute" in 2003 discovered that frequent consumption of miso soup is associated with reduced risk of breast cancer, especially among postmenopausal women.
References
- MedlinePlus: Soy
- United Soybean Board: Soyfoods Guide
- Soy Foods Association of North America: Soy Dairy Free Products
- The George Mateljan Foundation: Miso
- "Japanese Journal of Cancer Research"; Chemoprevention of N-Nitroso-N-Methylurea-Induced Rat Mammary Cancer by Miso, Alone and in Combination; Gotoh, T.; May 1998
