You might associate soy products with health nuts, vegetarians or vegans, but soy can be a tasty and useful alternative to animal-based protein sources. You might feel hesitant to try soy-based foods, but they are not all tasteless, strange or foreign-textured dietary anomalies. You can easily integrate soy-based foods into your meals by using the appropriate item based on the recipe. Although it will not have the same meaty taste as steak or chicken, you can use a variety of ingredients to enhance the flavor. Understanding soy products is a relatively simple process that requires a little research and the proper substitution method.
Step 1
Read the labels of all the soy products you wish to try. Soy products aren't limited to soy milk or tofu, but are also available as soy flour, protein bars, pre-made burgers and ice cream. Depending on your reasons for using soy in your diet, you can essentially find a replacement for all animal-based products. This, however, does not mean you don't have to moderate your intake, as soy tends to be high in fat -- mostly unsaturated, but fat nonetheless.
Step 2
Use soy as a meatless protein source. Unlike other plant-based products, soy is the only complete protein in the plant world. This means it contains all nine essential amino acids for protein synthesis in the body. Generally, the protein content of soy milk is comparable to dairy milk -- about 8 g per serving.
Step 3
Research a specific soy product to understand its possible and legitimate health benefits. Unfortunately, manufacturers can riddle the shopping experience with claims of better health, weight loss and longevity. Do not take these claims at face value. Instead, take the time to research your potential purchases from reputable online or print sources. For example, an April 2007 study published in the "American Journal of Clinical Nutrition" found that soy isoflavones significantly reduced bad cholesterol levels in patients with hypercholesterolemia.
Step 4
Consult your physician before making a temporary or permanent switch to soy products. Although soy is generally safe, only you and your physician can outline a suitable dietary regimen. Depending on your health, and whether you have any underlying conditions, soy might not be suitable for you.
Step 5
Look up suitable soy substitutes for recipes online or in soy recipe books. For example, you can substitute dairy milk for unflavored soy milk without a problem. Tofu burgers, however, will require a smaller amount of tofu compared with the amount of beef called for in a patty. It will also require additional ingredients to bind the tofu together, such as brown rice or mashed beans.
Step 6
Ask questions. Whether you seek professional medical advice from your physician or from a dietitian, the path to understanding soy products begins with your questions. If it's a specific compound present in soy, or if it's the bean altogether, don't be afraid to educate yourself on the topic.
Tips and Warnings
- Common soy products include, but are not limited to tempeh, soy sauce, soy yogurt and tofu. Always read the nutrition labels because a soy-based item does not necessarily mean it's healthy.
- Soy can cause allergic reactions in certain people.
References
- "Journal of Agricultural and Food Chemistry"; "Nutritional and Health Benefits of Soy Proteins"; M. Friedman and D.L. Brandon; March 2001
- MayoClinic.com: Soy -- Does it Reduce Cholesterol?
- "American Journal of Clinical Nutrition"; "Soy Isoflavones Lower Serum Total and LDL Cholesterol in Humans -- A Meta-Analysis of 11 Randomized Controlled Trials"; K. Taku et al; April 2007
- Agency for Healthcare Research and Quality: Effects of Soy on Health Outcomes
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