Soy is a plant-based source of protein and other essential nutrients, including zinc, iron, calcium, dietary fiber and B vitamins. Soy and soybean-based products tend to be lower in calories and fat than similar foods. Additionally, they boast almost no cholesterol and saturated fat, which dairy and animal-based products cannot claim.
Products
Soy products are especially suitable for vegetarians, who do not eat meat, and for vegans, who do not eat any animal products whatsoever. Plant-based sources of protein like soy can help people who follow those diets meet recommended guidelines for daily protein intake. Tofu may be the best known soy product, but tempeh, edamame, soy milk, soy yogurt and miso are also popular options.
Benefits
The Dorchester County Healthy Department of Maryland reports that eating one serving of soybeans or soy products daily can reduce risks of breast, colon, prostate and lung cancers as well as osteoporosis, diabetes and kidney disease. The United Soybean Board adds that eating 25g of soy protein daily can reduce the risk of heart disease, which may also lower risks for stroke and heart attack.
Nutrition Facts
Soy products are ideal for people who want to lose weight or eat fewer calories because they are lighter than meat and other high-protein alternatives. A 4oz serving of tofu has about 80 calories, 4g of fat, 34mg of sodium, 2g of carbohydrates and 9g of protein. Unsweetened soy milk has just 80 calories, 4g of fat, 85mg of sodium, 4g of carbohydrates, 1g of fiber and 1g of sugar per cup, but it also boasts 7g of protein in a single serving.
Meal Plan
There are a wide variety of ways to add soy to your daily diet or use it as a meat replacement. For main dishes, try marinating slices of extra-firm tofu and using them in sandwiches, stir fries or casseroles instead of meat. Snack on soy nuts or edamame instead of chips or high-calorie tree nuts, and have soy milk with cereal in the morning. If you have a sweet tooth, you can bake with soy milk in place of regular milk and use plain soy yogurt as a substitute for eggs or sour cream. Pureed, silken tofu also works well in mousses and sweet dessert toppings.
Considerations
Keep in mind that a well-planned, well-balanced diet contains a variety of whole foods. While eating more soy products may provide health benefits, it's not helpful to eat too much soy at the expense of other foods that offer different vitamins and minerals. To ensure you're getting proper nutrition, eat daily servings of whole grains, lean proteins, vegetables, fruits and nonfat dairy.
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