Soy foods are made from soybeans, which are legumes that contain protein, healthy fats, choline, vitamins, minerals, phytonutrients such as isoflavones and fiber. Soy foods are commonly eaten in Asian cultures and are becoming more popular in the American diet, especially among vegetarians and people who seek an alternative to eating animal products. Whole soy foods promote a healthy heart, reduce your risks of cancer and relieve symptoms from menopause.
Types
Soy is part of many foods, including tempeh, miso, soy sauce, soy milk and tofu. Tempeh is an Indonesian soy food made from whole soybeans that are cleaned, dehulled and fermented with a fungus. The final product is a thick, firm, nutty patty that can be steamed, baked, grilled or stir fried and served on a sandwich, in a salad or on a bed of rice or noodles with vegetables. Soy sauce is made from fermented soybeans and used to season meals. Miso is a soybean paste fermented with a vitamin B12 synthesizing fungus. Miso comes in various flavors and textures and is used to flavor soups and other meals. Soy milk is made from soaked and strained soybeans that you can drink and use in various meals. Tofu, or bean curd, is made from soy milk and used in numerous stir-fry dishes, salads, sauces and desserts.
Healthy Alternative
Meat and dairy fulfill daily protein requirements, yet are high in cholesterol and saturated fat that may increase your risk for heart disease. Soy foods are quality sources of protein, do not contain cholesterol and have negligible amounts of saturated fat. Replacing meat with soy foods, such as tofu, reduces the amounts of dietary cholesterol and saturated fat and increases the amounts of healthy fats, or polyunsaturated fatty acids, that contribute to lower blood levels of total cholesterol and LDL cholesterol, the bad cholesterol, according to research by Emma Ashton published in "European Journal of Clinical Nutrition" in 2000.
Reduced Risk of Disease
Whole soy foods containing 60 mg per day of isoflavones increase blood levels of phytoestrogens and reduce risk of osteoporosis and cardiovascular disease in normal postmenopausal women, according to Dr. Michael Scheiber in a study published in "Menopause" in 2001. Weight loss among obese people may reduce risks of diabetes, cardiovascular disease, arthritis and cancer. Compared to traditional low-calorie diets, soy-based low-calorie diets have a greater effect on reducing weight, body fat percentage and levels of total blood cholesterol and LDL cholesterol among obese subjects, according to research by Fang-Hsuean Liao and published in "Nutrition" in 2007.
Considerations
Identify the source of soy ingredients in your food. It's best to consume foods made with organically grown soybeans, yet many soy-based ingredients, such as soy protein isolates, are derived from genetically modified soybeans that may increase your risk for adverse reactions. The "Chicago Tribune" reported in 2009 that Illinois prisoners who consumed 100 g of processed soy protein isolates experienced allergic reactions, thyroid dysfunction, gastrointestinal distress and heart problems.
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