Vegetarians must depend upon plants to get enough protein in their diets if they do not eat meat. In addition to nuts, seeds and members of the legume family, soy offers a versatile way of getting that protein. Even if you eat meat, you can add soy protein to your diet as a low fat way to get additional protein. Contact your doctor for advice before making any major diet changes.
Soybeans
A subtropical plant bearing clusters of small bean pods, the soybean is native to Asia and cultivated in other parts of the world, including the United States. In addition to protein, soybeans contain fiber, lecithin and isoflavones, which are a mild source of plant estrogen, known as phytoestrogen, according to MayoClinic.com. For thousands of years, soybeans have been part of a healthy diet, especially in Asian countries.
Meat Replacement
Soybeans are an excellent source of protein, according to the "Gale Encyclopedia of Diets: A Guide to Health and Nutrition." Meat contains all nine amino acids that are essential for health. While most vegetables contain a few amino acids, only soy contains all nine amino acids, making it an optimal replacement for meat in the diet, according to the "Gale Encyclopedia."
Health Benefits
Consuming soy as your main protein source has some potential health benefits, according to MayoClinic.com. Eating soy may reduce the risk of heart disease and cancer. It may also boost brain function, reduce the symptoms of menopause, aid in weight loss and enhance physical performance. Clinical studies confirming these benefits are lacking, however, so see your doctor before starting a diet high in soy protein.
Soy Food Products
Numerous food products offer soy protein, including tofu, miso, soymilk, tempeh and products made from soy flour. Textured soy protein, available in meat-replacement "crumbles," prepackaged veggie burgers, franks and sausages, offers easy-to-prepare substitutes for animal protein in meal preparation.
Concerns
Although soy is a staple in diets all over the world, MayoClinic.com advises that some people are allergic to soy. In rare cases, soy may cause intestinal distress, including nausea and constipation. Soy may trigger headaches in some and contribute to Vitamin D deficiency. In addition, infants on a soymilk formula diet may experience reduced bone mineral density.
References
- MayoClinic.com: Soy (Glycine max)
- MayoClinic.com: Soy, Safety
- "The Gale Encyclopedia of Diets: A Guide to Health and Nutrition"; Jacqueline L. Longe; 2008
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