Soybeans and soy foods contain "complete" protein -- these foods contain all the essential amino acids, which are the main building blocks of proteins. You need to consume protein for the growth, maintenance and repair of body tissues. Soy foods are particularly good for your heart's health because these foods are low in saturated fat and cholesterol-free. You can reduce your low-density lipoprotein levels by 10 to 15 percent by incorporating only 25 g of soy protein into your diet, according to Amy Foster Magnuson of the Thagard Student Health Center at Florida State University.
Soy Milk
Soy milk is a nondairy beverage you can use as you would cow's milk. Choose soy milk that is calcium-fortified. Soy milk is also a rich source of nutrients, containing protein, B vitamins and iron, along with other plant nutrients, such as isoflavones. One cup of soy milk contains almost 9 g of soy protein.
Tofu
Tofu, also called soybean curd, is a soft, cheese-like food made from fresh, hot soy milk and a curdling process. Tofu is high in protein and rich in linoleic and alpha-linolenic acids, B vitamins, iron and calcium. A 4-oz. serving of firm tofu provides 10 g of soy protein. The nutrient contents and ratios of a tofu product are, however, dependent on the type of coagulant used, so always check the label.
Soy Flour
Soy flour is made from roasted soybeans that have been ground into a fine powder. It is higher in protein than other soy foods. Each 1 cup of defatted soy flour provides about 47 g of soy protein. Sometimes, soy flour is defatted to preserve its freshness. Otherwise, full-fat soy flour is similar in composition to whole soybeans. Soy flour is often used as an ingredient to promote moisture retention in commercially prepared baked goods, resulting in increased shelf life.
Miso
Miso, a fermented soybean paste, is used as a flavoring in Japanese cuisine. It is made from whole soybeans that are boiled and inoculated with a filamentous mold called Aspergillus oryzae. According to the National Soybean Research Laboratory, 2 tbsp. of miso provides at least 4.1 g of soy protein. Because miso is moderately high in sodium, omit the salt when adding miso to a recipe.
Natto
Natto, a fermented soybean product, is high in protein and is consumed widely in Asian countries. It is cooked in a gram-positive bacterium called Bacillus natto for producing natto's characteristic viscous-textured covering. It is also used as a table condiment due to its strong flavor. In Japan, natto is evaluated much the same way as fine wines and cheeses are judged in the West. This soy food should be high in carbohydrate and low in calcium for proper fermentation.
Tempeh
Tempeh, a tender cake of soybeans, is a low-fat source of protein, along with fiber, essential fatty acids, lecithin, vitamins and minerals, including some B vitamins, calcium, iron, magnesium and potassium; each of these components provides health benefits. It is made by fermenting boiled soybeans with a culture for producing a dense and solid cake.
References
- National Soybean Research Laboratory: Nutritional and Health Benefits of Soybeans
- National Soybean Research Laboratory: Soy Flour
- University of Nebraska-Lincoln; A Guide to Soy Foods; Georgia Jones and Wanda Koszewski; 2002
- Bella Online; Low Carb, High Protein Cautions; Carolyn Chambers Clark
- Yale University: Milk: It's Not Just From Cows Any More!; Linda Bell; September-October 2006
- Pennsylvania State University; Soy Protein and Isoflavones; J. Lynne Brown; 2001
Member Comments