It's SOY Healthy!
Find a Conversation
| Wed, 05-28-2008 - 8:25am |
-- By Liza Barnes, Health Educator

There was a time in recent history when the closest Americans willingly came to soybeans was by driving through farm country. The only milk you could find at the grocery store came from cows, and the word “tofu†conjured images of bell-bottomed hippies. Times have changed however, and what was once a staple only in Asian markets has found its way to mainstream U.S. supermarket shelves. So what exactly is soy, why is it so good for you, and how can you incorporate it into your diet?
Domesticated in China around the 11th century B.C., the soybean - actually a legume - is the mother to many different foods. Edamame, soymilk, tofu, and tempeh top the list in popularity, not to mention all the food products that contain soy protein as an ingredient, like soy burgers and protein powders. In the quest for a healthier lifestyle, Americans have been increasing their consumption of soy foods, and with good reason.
In 1999, in response to decades of studies, the Food and Drug Administration (FDA) gave food manufacturers the right to label foods high in soy protein as beneficial to heart health. There have also been studies suggesting that soy may play a role in the reduction of diseases such as osteoporosis, prostate cancer and colon cancer. If that’s not enough, whole soy foods are good sources of fiber, calcium, B-Vitamins, and omega-3 essential fatty acids. And, contrary to the widespread belief that all plant-based proteins are incomplete, soybeans are a complete protein. This means that foods made from soy are a great alternative to meat and dairy foods.
But in order for soy to be beneficial to your health, you have to eat it regularly – and that may seem like a daunting task. On the contrary, it can be simple and delicious, as long as you are armed with the right information. Here is a brief introduction to the major players in the soy foods category, all of which contain soy protein and may be beneficial to your health.
Edamame
Sold in the frozen section of many larger supermarkets, edamame are soybeans in their most natural state—in the pod. To prepare, just steam or boil the pods for about five minutes, add salt, pop open the pods and eat. Edamame is served as an appetizer in sushi restaurants, and is a great alternative to snacking on popcorn (really!).
Soymilk
A beverage made from soybeans, soymilk is an alternative to cow’s milk for those who are lactose intolerant, and a great way to incorporate soy protein into your diet. You can pour it on your cereal, use it in baking, or just drink it. There are several varieties (low-fat, unsweetened, creamer) and flavors (chocolate, vanilla, plain), most of which are fortified with Calcium and vitamin D, making soymilk’s nutrient profile comparable to cow’s milk.
Use soymilk as a replacement to milk in any dish. Try the sweetened varieties when baking, and unsweetened milks in creamy dishes such as soup or mashed potatoes. Soymilk can be found in the refrigerated section, or in shelf-stable cartons. But don’t let the date on the carton fool you. Once opened, soymilk must be refrigerated and used within 5-7 days.
Soy Yogurt
This cultured soy product is much like regular yogurt, containing all of the beneficial cultures that make yogurt so good for you. For those of you with a sweet tooth, there’s also soy “ice cream,†and although it’s delicious and perhaps lower in fat than regular ice cream, don’t fool yourself into thinking it’s a health food.
Tofu
To describe tofu as soybean curd turns many people off, so try this analogy: Cheese is to cow’s milk what tofu is to soymilk. Although the flavor is not at all the same as cheese, a similar process is used to make it. You can get plain tofu, smoked tofu, firm tofu, silky tofu, low-fat tofu…are you getting flashbacks of Bubba’s shrimp monologue? And the cooking possibilities are as copious as the varieties. You can marinate, sauté, or stir-fry, blend it into a smoothie, or just slice it up and eat it right out of the package. Just think of it as the other white meat, and use it accordingly.
Like soymilk, tofu can be found in both refrigerated and shelf-stable packages. Firm tofu is best for stir-fries, or for replacing meat in a recipe. Soft or silken tofu is good for making smoothies, pudding, mock egg salad, or any other creamy dish. Tofu will take on the flavor of anything it is cooked in, or you can buy flavored tofu that has already been marinated. After opening a package, keep leftovers tightly sealed and use within 4-5 days or according to package instructions.
Tempeh
Using that cheese analogy again, blue cheese is to cheddar what tempeh is to tofu. It’s an aged, fermented food that can be used in many of the same ways as regular tofu. Tempeh has a nuttier, chewier texture that many people prefer to tofu. Because it’s fermented, you should not eat it raw. Cook thoroughly, according to package directions, and use within a couple of days.
Meat Analogs
These include items like soy dogs, soy burgers, textured vegetable protein (TVP), soy sausage, soy bacon - the list goes on and on. Nowadays, you can find a soy replacement for just about any meat, including barbecue ribs, chicken nuggets, and even fish, mostly in the frozen foods section. These foods are perhaps the easiest to incorporate into your diet, albeit the most processed. We all know that Mother Nature usually knows best, meaning that the least processed foods are the healthiest, but these analogs are a much healthier way to satisfy your craving for, say, a greasy burger.
The American Heart Association recommends consuming 25 grams of soy protein a day to achieve health benefits. They also recommend incorporating soy products in a diet that includes fruits, vegetables, whole grains, low-fat dairy products, poultry, fish, and other lean meats. So the next time you’re at the supermarket, filling up your cart with all of those recommended items, take a peek at the selection of soy products. You can start off with a meat analog first, like cold cuts or a hot dog. But if you’re the courageous type, you can dive into the world of soy headfirst with a pound of firm tofu, and make a stir-fry. Whatever you do, remember that there are a plethora of soy foods to try, and even the pickiest eater can find one to love.




So where do soy items fit in on ph 1 & 2? it is funny you wrote this today - i was just talking to someone about various morningstar products and soy milk. I just don't know how to incorporate. In the past when I have had veggie/soy burgers I have had some intestinal grumbles - kinda similar to sugar alcohol. Will this go away with regular consumption with soy?
The Morningstar products are fine in Phase 1 & 2.
Hello,
I am new to the south beach boards.
Hi,
I agree...everything in moderation.