With tofu "turkey" making an appearance on a growing number of Thanksgiving tables, it seems that soy foods are catching on. Used for centuries in Asian cuisines, soy products are more prevalent in a variety of Western foods and beverages. Though you might hear some health claims about soy that have yet to be substantiated by science, it can be an excellent source of protein, especially for those trying to cut fat and cholesterol. According to the Soyfoods Association of North America, sales of soy foods increased from $1 billion to $4.5 billion from 1996 to 2009.
About Soy Foods
Soy foods come from the soybean, a legume like other beans, peas and peanuts. According to the Cleveland Clinic, the protein in soy is second only to that in animal proteins like meat -- minus the saturated fat and cholesterol. Soybeans and other soy-based foods are a good source of vitamins and fiber. They may lower your risk for heart disease as you substitute their plant-based protein for animal proteins. They're also promoted as solutions for health problems such as menopausal hot flashes. But the National Institutes of Health cautions that while soy may help slightly in lowering LDL cholesterol, research on other medical uses is inconsistent.
Good Sources of Soy Protein
Twenty-five grams of soy protein daily -- as part of a low-saturated-fat and low-cholesterol diet -- is the amount that may reduce your risk of heart disease. You'll need to look at nutrition labels, because protein levels vary among soy products. According to the National Institutes of Health, soy protein isolate, which is added to products like soy patties and soybean burgers, is highest in protein. It's followed by soy flour, whole soybeans and tofu. To get 25 g of protein, you would have to consume ¾ lb. of tofu or about four glasses of soy milk, to cite a couple of examples.
Exploring Soy Foods
You can cook and eat soybeans, or snack on the green, parboiled soybeans known by the fancier name of edamame. Soybean curd or tofu is available in soft versions that can be used in dishes like smoothies or in firmer versions more suited for dishes like stir-frys. Soy milk is one of the more popular soy foods, available in flavors including vanilla and chocolate and in low-fat beverages. In the produce section, you'll find cheese and meat alternatives made with soy, even sausages and hot dogs. Processed foods like energy bars and frozen treats also may have soy added, though they might supply only a few grams of protein.
Soy Precautions and Suggestions
Soy foods are considered safe unless you have a soy allergy. But because its effects on estrogen levels are still being studied, talk to your doctor about soy if you are at risk for a hormone-sensitive cancer such as breast, ovarian or uterine cancer. To use soy-rich foods to reduce fat and cholesterol in your diet, try these substitutions suggested by the Cleveland Clinic: textured soy protein for ground beef, soy nut butter for regular butter, roasted soy nuts for regular nuts, silken tofu or soymilk in smoothies, soy yogurt for dairy yogurt, soy cheese in place of dairy cheese and frozen soy dessert instead of ice cream.
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