Soy products are made from soybean, a legume containing protein, essential fatty acids, vitamins, minerals, choline, fiber, isoflavones and zero cholesterol, according to the United States Department of Agriculture. Whole soy products enhance heart health, promote healthy bones, reduce cancer risk and alleviate symptoms of menopause, according to Healthcastle Nutrition. But soy products that are processed using genetically modified soybeans weaken the health benefits and may increase disease risk, according to NaturalNews.com.
Tempeh
Tempeh is a good soy food that originated in Indonesia. It is made from whole soybeans that are cleaned, dehulled and fermented with a fungus, according to the Soyfoods Association of North America. Some types of tempeh combine soy with other ingredients, such as rice or barley. Tempeh can be steamed, grilled or sauteed in a wok and eaten alone, in salads, on sandwiches or with noodles. Tempeh has approximately 18g of protein per 100g portion size.
Tofu
Tofu, sometimes called soybean curd, is a good soy food that originated in East Asia. Tofu is a soft cheese-like food made from coagulated soy milk. It is available in different textures, from soft to extra-firm, depending on the amount of water, soybean, coagulant and whey, according to the Soyfoods Association of North America. Tofu should be eaten fresh and can be added to other foods. Tofu is naturally bland and can absorb the taste of sauces and juices from other foods. Research by M.H. Kim published in Nutrition and Cancer in 2008 found that regular soy food intake, particularly tofu, may be associated with a reduced risk of breast cancer, especially among pre-menopausal women.
Soy Protein Isolate
Soy protein isolates that are made with genetically modified soybeans and undergo industrial processing, which sometimes leaves trace amounts of aluminum in soy products, are unhealthy, according to Dr. Al Sears. Illinois prisoners fed a diet of up to 100g of processed soy protein isolates have suffered from allergic reactions, heart problems, gastrointestinal distress and thyroid dysfunction, according to a report by the Chicago Tribune in 2009. The report says that the prisoners were served seven soy-enhanced "meat" entrees per week, and that soy is also in cooking oils, soy cheeses and baked products enhanced with soy protein concentrates. The report also says that products made with genetically modified soy have up to 27 percent more of an allergen called trypsin inhibitor compared with unprocessed soy products.
Hydrogenated Soybean Oil
Hydrogenated soybean oil is the primary source of trans fats among U.S. food manufacturers, according to Soyatech and Soy InfoCenter. Trans-fats are used to make numerous processed food products, such as cookies, cakes, potato chips, margarine and microwave popcorn. Trans-fats clog your arteries, reduce the amount of good cholesterol and increase your risk of heart disease, according to the University of Maryland Medical Center.
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