Soy Joy

According to the Soyfoods Association, the U.S. market for soyfoods reached upwards of $4.5 billion in 2009!  The 2010 U.S. Dietary Guidelines recommend including more plant foods in the diet so this $$ could climb even higher!

Soy proteins are scientifically found to be heart healthy.  The FDA has even approved products that are low in fat, saturated fat, and cholesterol and contain at least 6.25 grams of soy protein to carry the claim that soy protein helps prevent coronary heart disease. 

Soy has a lot of great benefits, some of which include: isoflavones - the naturally occurring phytonutrients found almost exclusively in soy which are heart healthy, protein, fiber, folate, cholesterol free, calcium, and potassium.

Types of Soy:

Edamame - This is one of my favorite soy foods!  These sweet green pods make a great snack.  They are a good source of folate, protein, potassium, isoflavones, and choline and are low in calories.  1/2 cup of edamame provides 6-10 grams of protein depending on the brand. 

Natto: This product is made from small, fermented, cooked whole soybeans.  It has a thick, stringy texture and needs stirred before serving.  In Asian cultures, natto is served with rice at breakfast.  Natto is rich in isoflavones and fiber, as well as potassium, iron, calcium, vitamin C, and zinc, and is low in calories and sodium.  1/2 cup of natto provides 15 grams of protein!

Miso: Miso is a thick, smooth paste made from soybeans;a grain such as rice, barley, or rye; salt; and a mold culture.  Then aged in cedar vats for one to three years.  Miso is used to flavor soups, sauces, dressings and marinades.  Be aware that miso is very high in sodium.  1/8 cup contains 1,282 mg of sodium.  It is still a source of isoflavones and protein but provides less than edamame or natto.

Okara: This is a dried pulp fiber with a texture similar to shredded coconut and is a by-product of the processing of soymilk.  Alone okara is bland but it can be added to cookies or muffins to add fiber.  3 1/2 ounces of dried okara provides about 27 grams of protein and is extremely high in fiber but  low in isoflavones. 

Soymilk:To produce soymilk, soybeans are soaked, finely ground, and then strained.  Soymilk can be fortified with vitamins B12 and D and calcium to be nutritionally equivalent to cow's milk.  One cup provides about 6-9 grams of protein.  Flavored soymilk adds about 2 1/2 tsp of sugar per cup.  Soymilk contains very little isoflavones but is low in saturated fat and is cholesterol free.

Soynuts: These are whole soybeans that have been soaked in water and then baked until brown.  1/2 cup provides 34 grams of protein and is an excellent source of folate, potassium, and vitamin K; a good source of iron and zinc; and a source of calcium.  This is one of the richest sources of isoflavones.

Soysauce (Tamari, Shoyu, Teriyaki): This is a dark-brown liquid made from fermented soybeans.  Soysauce contains no isoflavones and virtually no protein.  It's low in calories but high in sodium.

Soy Sprouts: These are similar to bean sprouts or alfalfa sprouts.  They should be washed well before use because they can be contaminated with Listeria.  They're rich in vitamin C and protein, providing 9 grams per cup of protein.

Tofu: This is a soft, cheese-like food that is also known as soybean curd.  It is made by curdling fresh, hot soymilk with a coagulant and can come in several consistencies - extra firm, firm, soft, or silken.  When a calcium salt is used as the curdling agent, tofu is an excellent source of calcium, providing as much as 200 mg per 1/2 cup.  Extra firm and firm tofu are higher in protein, fat, and calcium.  All tofu is a rich source of protein and isoflavones.

Tempeh: This is a mixture of whole soybeans with grains such as rice or millet and fermented to form a chunky, tender soybean cake with a smoky or nutty flavor.  It should be kept refrigerated and can be marinated and grilled; added to soups, casseroles, and chilis; or sliced and put on sandwiches.  Tempeh is rich in protein, 10 grams in 2 oz. and isoflavones and low in sodium and provides 110 calories per 2 oz. serving. 

Yuba: This soy product is also known as "foo jook" and is rich in protein and when cooked has an isoflavone content similar to tofu.  Yuba is fresh or dried thin layers of the translucent skin of soybean milk made by lifting and drying the layer formed on the surface of soymilk that has been heated and then cooled. 

Edamame Hummus:
2 cups frozen edamame (shelled), cooked according to package directions (10 oz pkg)
1/4 cup soybean oil
3 T. lemon juice
2 tsp. garlic, chopped
3/4 tsp. cumin, ground
1/2 tsp. salt

Puree edamame, oil, lemon juice, garlic, cumin and salt in food processor for 30 seconds until almost smooth.  Cover and refrigerate until ready to serve.  Serve with pita triangles, whole wheat crackers, or raw vegetables.

2 Tablespoons provide: 60 calories, 2 g protein, 3 g carbs, 1 g fiber, 5 g fat, 0 g sat fat, 0 mg cholesterol, 90 mg sodium

ENJOY!!

Reference: Today's Dietitian Magazine, September 2011