The vast variety of soy foods you see on grocery store shelves all started out as a simple bean. Once thought of as vegetarian-only fare, soy products have grown increasingly popular in recent years. This is largely in part to research suggesting potential benefits for heart health and the prevention of some cancers. If high cholesterol is a concern for you, then take note: Soy protein has been shown to reduce the risk of heart disease by helping to lower both total cholesterol and "bad" low-density lipoprotein (LDL) cholesterol. The Federal Drug Administration (FDA) even went so far as to allow food companies to promote this benefit in advertising and packaging of soy foods. Many consumers remain wary, especially amidst a controversy over the connection between soy (specifically soy isoflavones) and breast cancer. Isoflavones function in the human body as a weak form of estrogen and may produce significant hormonal effects. The breast cancer link remains unclear as research has demonstrated both an increased and decreased risk of the disease in individuals consuming soy products.
What to Look for
When you think of soy foods, you probably think first of its more traditional forms, such as tofu, tempeh, soy milk and miso. Tofu is created with processed, cooked soybeans that are formed into a semi-solid block. The consistency varies from soft to extra firm and can be used in anything from smoothies to stir-fry dishes. Tempeh is similar to tofu, except that it's made from whole soybeans, giving it a heartier taste and texture. Soy milk comes from combining broken-down soybeans with water. It may come sweetened or unsweetened, and in flavors like chocolate. Miso is fermented soybean paste that is typically used as a base for soups and sauces.
Soy is also available as flour, textured soy protein, and it can be formed into "faux meat" products, such as burgers, sausage and cheese. Soy flour is useful if you're following a low-carbohydrate diet, as it produces an end product that's higher in protein and lower in carbs. Textured soy protein comes as both granules and larger chunks and can be used in stews or in place of ground beef. Foods like soy burgers and hot dogs can be a good introduction for soy skeptics.
Common Pitfalls
According to the FDA website, the recommendations regarding soy and heart health can be applied only to those products that contain at least 6.25 grams of intact soy protein. Soy is now being incorporated into nutrition bars, cereals and even snack foods. To be a savvy consumer, especially if you're concerned with heart health, check the ingredients to see which soy components are in the food and in what quantities. Also evaluate the food's overall nutrition profile, and not just its soy content.
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