Soy foods can be a good choice in protein, especially if you are trying to cut back on fat and lose weight. Like other legumes, soy provides plant-based protein that is cholesterol-free. It's low in saturated fat but a good source of polyunsaturated fat that is better for your cardiovascular health. According to the Cleveland Clinic, substituting soy foods for animal-based proteins several times a week can lower your overall risk for disease.
The Protein "Package"
Soy foods are popular with vegetarians because they offer high-quality protein that is second only to the quality of animal proteins such as meat. Soy also offers fiber, vitamins and minerals. The Harvard School of Public Health explains that while it's best to eat a variety of proteins, you also need to consider the "package" containing the protein. For example, a 6 oz. porterhouse steak gives you 38 g protein, but also 44 g fat. One cup of cooked soybeans provides 28.3 g protein with 15 g fat.
Soy's Effects on Health
Some benefits touted for soy --- including relief for hot flashes --- have yet to be proven, according to the National Institutes of Health. However, research shows that soy can help lower LDL cholesterol. Consuming 25 g of soy foods daily may lower your risk for heart disease. But talk to your doctor first if you're at risk for a hormone-sensitive cancer. Soybeans have high amounts of isoflavones --- plant-produced estrogens also called phytoestrogens. Researchers are studying whether phytoestrogens might help reduce breast cancer risk by blocking the action of estrogen. But some studies suggest that soy supplements actually may stimulate growth of breast cancer cells, according to the Harvard School of Public Health.
Soy Protein Sources
Soy protein isolate, which is added to various soy products, is highest in protein, followed by soy flour, whole soybeans and tofu. You'll find an array of soy products at the grocery store, including green soybeans or edamame, soft and firm tofu, soy milk in several flavors, energy bars, frozen treats and many cheese and meat alternatives. Check nutrition labels, because these products vary widely in their amounts of protein and other nutrients.
Diet Recommendations
The Harvard School of Public Health advises you to include two to four servings of soy foods among the proteins you eat in a week. Protein-rich foods take longer to digest than do fats or carbohydrates. So if you cut back on sweet and processed carbohydrates and eat healthful proteins instead, it may help your weight-loss efforts by helping you feel full longer. In the long term, soy foods may help to improve your cholesterol levels and thus reduce your risks for heart disease, heart attack and stroke. Tofu fruit smoothies, toasted soy "nuts" and textured soy protein instead of ground beef are some of the options you might try.
References
- American Dietetic Association: Celebrate Soy Foods Month
- NIH National Center for Complementary and Alternative Medicine: Soy
- Cleveland Clinic: Soy Foods
- National Institutes of Health: Soy
- Harvard School of Public Health: Protein: Moving Closer to Center Stage
- National Soybean Research Laboratory: Soybean Nutrition
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