Foods made from soybeans are often used in vegetarian diets and other special diets that eliminate meat, poultry, seafood or dairy products. This is because soy foods provide many of the same nutrients as animal foods, particularly high-quality protein. Many foods made from soybeans, such as soy beverages and dairy substitutes, are fortified with other nutrients to match the foods they replace.
Types
Whole soybeans are sold dried, canned and frozen. Frozen green soybeans, known as "edamame," are available shelled and in the pod. Soy nuts are roasted soybeans that are eaten as a snack or used as a nut substitute. Many types of food are made from soybeans. Fortified soy milk is drunk as a substitute for cow's milk; soy yogurts, soy cheeses and soy frozen desserts are made from soy milk. Tofu, tempeh and textured soy protein are used as meat, or protein, substitutes. Soybean oil is a common cooking oil and is also the basis for soy butter, which is used like peanut butter. Miso is a fermented soybean paste used as a soup base and flavoring. Soy sauce is made from fermented soybeans and wheat, mixed with a salted water solution.
Uses
Foods made from soy are often used in alternative-style diets. Some foods made from soy, such as tofu and soy milk, are good sources of high-quality protein. These foods are especially beneficial if you are following a vegetarian diet or not getting enough protein from meat and other animal foods in your diet. If you exclude dairy products from your diet, substitute soy milk, soy yogurt and soy cheese that is fortified with vitamin D, calcium and other nutrients normally supplied by cow's milk. A vegetarian or dairy-free diet can also include frozen desserts made from soy milk and soy yogurt.
Health Benefits
A review of the scientific literature available on the health benefits of soy foods, performed by researchers at the University of Arkansas for Medical Science and published in a 2010 issue of the "Journal of Agriculture and Food Chemistry," found that soybeans contain many substances that are beneficial to health. These substances, known as phytochemicals, have been linked to a lower incidence of heart disease, osteoporosis, some forms of cancer and other chronic diseases.
Recommendations
To reap the nutritional benefits of foods made from soy, including lower cholesterol, the U.S. Food and Drug Administration recommends following a low-saturated fat, low-cholesterol diet that includes 25 g of soy protein each day. The protein content of foods made from soy vary greatly, so check the nutrition label and other dietary information found on the packaging of individual products.
References
- University of Illinois at Urbana-Champaign, McKinley Health Center: All About Soy
- U.S. Soyfoods Directory: Soyfoods Descriptions
- "Journal of Agriculture and Food Chemistry"; Non-Isoflavone Phytochemicals in Soy and Their Health Effects; J. Kang, et al.; 2010
- U.S. Food and Drug Administration: Code of Federal Regulations Title 21: Sec. 101.82 Health Claims: Soy Protein and Risk of Coronary Heart Disease (CHD)
- Kikkoman: Production of Koji, Mixing and Aging
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