Soy foods are good sources of protein, vitamins, minerals and fiber and are also low in saturated fats, says the Harvard School of Public Health. Although some of the health benefits of soy were discovered to be overstated in recent studies, the American Heart Association still considers soy in the diet to be a heart-healthy choice. It is important to know which foods are good sources of soy protein, because soy supplements and extracts that offer concentrated doses of soy protein may not be safe, warns the Harvard School of Public Health.
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According to Oprah.com, Tofu is prepared by boiling and filtering ground, dried soybeans, and is available in varying levels of firmness. The benefit of tofu as a source of soy protein is that it can be eaten and prepared in a wide variety of ways for an easy addition to your diet. For example, tofu can be cut into cubes and eaten raw over salad, or can be cut into strips or cubes and added to your favorite stir fry recipe.
Edamame beans are soy beans harvested while they are still young, before they begin to harden, says SteadyHealth.com. Edamame beans are often prepared by boiling them in salted water for flavor, and are often served in their thick pods. The benefit of edamame as a source of soy protein is that it can be a convenient snack, easily carried with your lunch in a plastic sandwich bag.
Soy milk has gained popularity as a source of soy protein, although it was previously used primarily by individuals with milk allergies and lactose intolerance, according to the Happy Juicer website. Soy milk can be used in place of cow’s milk for shakes and smoothies, or poured over hot and cold cereal. Soy milk does not have calcium, however, which is important for healthy bones, warns the Happy Juicer.