The body requires nutrients to stay healthy, and protein is an essential nutrient for a healthy body. Soy protein can be easily incorporated into any dish for a sure taste bud pleaser. When following a low carb diet rich in soy protein, you do your body good by eating quality protein instead of artery-clogging, fat-laden fare such as hamburgers. Soy is a complete protein, and soy foods are rich in minerals and vitamins such as potassium, folate and in some cases, fiber. There are endless ways of getting soy into your low-carb meal plan.
Main Meals
Step 1
Identify soy products in low-fat prepared foods such as soy burgers, chicken fingers, soy ice cream, soy yogurt, soy crisp chips and roasted soy nuts. Soy protein is incredibly versatile and can be used to create drinks, snacks, side dishes, desserts or main meals. Made from soybeans and a staple of Asian diets, soy is a great way to add healthy protein to your low-carb lifestyle. Because soy has no distinctive taste, you can easily create a stir-fry, tacos, salads, desserts, smoothies and baked goods that will take on any flavor you desire.
Step 2
Pick up a block of tofu--whether it's firm, light firm or silken--and create a dish based on your liking. Tofu is tasteless and bland once it is processed from the soybean, but this is great news as you can whip up a tasty meal and let it take on the taste of whatever dish you're cooking. Furthermore, tempeh, a fermented soybean cake, is another lean protein-rich option that can be used just like tofu as a meat substitute and tastes delicious when combined in a stir-fry.
Step 3
Try silken tofu, soy milk or soy yogurt as your protein base in smoothies and desserts such as baked goods. To create a soy smoothie, simply toss ice into a blender along with your choice of soy milk, soy yogurt or silken tofu. Next, toss in fresh or frozen fruits, vegetables and soy nuts for a low-carb, high protein, rich drink that will leave you feeling refreshed and satisfied for hours.
Snacks and Desserts
Step 1
Buy a bag of roasted soy nuts for a crunchy way to add a dose of soy protein to your trail mix or spread apples with soy nut butter for a delectable afternoon pick-me-up. Edamame, soybeans still in the pod, make a delicious and protein-rich snack. Edamame can be found in the frozen aisle of your food store. Moreover, miso, a paste made from soybeans, makes a delicious soup. Miso can be found in many health food stores or Japanese food stores and can be added to create broth, soup, stews and chilis.
Step 2
Try soy flour when making baked goods. This tasty soy alternative--made from ground, roasted soybeans--is a sure way to add a tasty bite to your baked goods. Furthermore, when creating a recipe that calls for flour, simply substitute with soy flour to reap the soy benefits as well as the hearty flavor. Soy flour is a wonderful way to thicken a soup or stew as well as a great "breading" alternative when combined with ground soy beans in lieu of bread crumbs for your low-carb diet.
Step 3
Look for soy products at your local food store; many sources such as soy milk, tofu, soy yogurt, soy cream cheese and soy cheese can be found in the dairy aisle. Soy and vegetable burgers are frozen along with soy ice cream and are stored with the frozen foods. These foods have become increasingly popular and now fill the freezers and fridges of food stores. Chips made from soy can be easily located along the snack aisle and can be paired with a soy dip, usually sold beside the chips. Manufacturers have created a vast array of soy products that mimic every kind of dairy and meat product.
Tips and Warnings
- Look for natural sources of soy without added sugar and preservatives. Enjoy a snack of celery with soy nut butter or a soy yogurt topped with soy nuts and fresh fruit. Choose soy foods that appeal to your taste buds; the key here is to substitute soy products for fat-laden meats and dairy. Gradually introduce soy into your diet and be sure to eat a wide variety of nutritious foods without focusing too much on soy-only foods.
- Everything in moderation; be sure not to consume too much soy in your diet.
References
- "Cooking Healthy with Soy"; JoAnna M. Lund; 2005
- "Soy Zone: 101 Delicious and Easy to Prepare Recipes"; Barry Sears; 2004
- "Soy Protein and Formulated Meat Products; Henk W. Hoogenkamp; 2005
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