SDA Health Spotlight: 5 Easy Ways to Sneak Soy Into Your Diet

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5 Easy Ways to Sneak Soy Into Your Diet

 

Soy products may seem exotic or strange. But they can

play an important role in your healthier diet.

 

The first written record of the soybean was found

in Chinese books dating back to 2838 B.C. It has been

the primary protein source for people in Asia for

centuries. Americans have used it for little more than

oil and livestock feed. But things have changed.

The humble soybean has captured the attention of

health-conscious consumers everywhere––with good

reason. Research has shown that incorporating soy

protein into the diet provides numerous health

benefits, including reducing the risk of heart disease

and reducing the levels of LDL, or “bad cholesterol,”

in the bloodstream. The United States Food and Drug

Administration (FDA) recently issued a recommendation

for consumers to integrate 25 grams of soy protein per

day into their diets.

 

While most people are now aware of the health benefits

associated with eating more soy protein, what they may

not know is how to integrate the FDA’s recommended 25

grams per day into their diets. Soy foods are

unfamiliar to many––how many people do you know who

grew up eating tofu at dinnertime?

 

The good news is that manufacturers have responded to

the demand for soy by producing a vast array of food

products, many of which can easily substitute for old

standby favorites. Even people who don’t spend a lot

of time in the kitchen and haven’t developed cooking

techniques can easily integrate soy protein into their

diets. Here are some ideas to get you started.

 

Substitute Soy Milk

Replacing dairy milk with calcium-fortified soy milk

may be the easiest way to add some soy protein to your

daily diet: Eight ounces of soy milk contain 10 grams

of protein. Soy milk can be found in the dairy section

of most grocery stores. Look for vanilla- and

chocolate-flavored soy milk in addition to plain.

 

Try adding soy milk to a smoothie made with a banana,

some frozen fruit, ice, and a little juice. Add some

soy protein powder for a bigger nutritional boost.

 

Substitute plain soy milk for milk in your favorite

recipes. Your “tried-and-true” dishes will turn out

fine, and as an added bonus, you’ll reduce the fat

grams and cholesterol.

 

Try soy milk on cereal. Whip it into your mashed

potatoes. Make some hot chocolate. Or just drink a

tall cool glass all by itself.

 

Use Meat Alternatives

With more people embracing a healthy plant-based diet,

it only makes sense that food manufacturing companies

would try to meet the demand by offering soy versions

of meat. The quality, taste, and texture of these

products are constantly improving. Some vegetarians

dislike these meat alternative products because they

taste too much like the real thing! Try sneaking a

meat alternative into a favorite family recipe, and

see if anyone notices.

 

Hamburger alternatives seem to be showing up on the

menu everywhere you go these days. With a single

fast-food hamburger weighing in with as many as 680

calories and 39 grams of fat, health-conscious diners

are looking for a better alternative. A typical

soy-burger patty contains fewer than 150 calories and

about four grams of fat. It should be noted that soy

burgers are different from veggie burgers (although

both are delicious and healthy). While veggie burgers

are made with nuts, grains, and vegetables, soy

burgers are made with soy protein. Try one on a bun

with ketchup, mustard, and all of your favorite veggie

toppings. The protein count in a soy burger averages

from seven to 13 grams.

Sneak some soy “beef” or “sausage” into any recipe

calling for ground beef or sausage. Try it in tacos,

burritos, lasagna, spaghetti, stuffing, and

casseroles. Make a soy sloppy joe. Experiment with soy

beef and sausage as pizza toppings. Form the sausage

into patties for your weekend breakfasts, or make your

own soy burgers.

Almost any other meat product you think of can now be

found in a soy version at your local health food

store. The products include hot dogs, bratwurst,

sausage links, pepperoni, chorizos, lunch meats,

bacon, and “chicken” patties, breasts, and nuggets.

These products can be purchased in several sections of

the grocery store––look in the refrigerated and

freezer sections, and don’t forget to check the bulk

bins for dry mixes and texturized vegetable protein

(TVP). Up your soy protein intake and reduce your fat

and calorie consumption by trying these healthy meat

alternatives.

Try Tofu and Tempeh

You don’t like tofu, you say? Have you tried it? Many

people who say they don’t like tofu have never tried

it. It’s difficult to dislike tofu, because it

essentially has no flavor—that’s the main attraction

of it! Tofu picks up the flavor of whatever you cook

it with, making it a vehicle for showcasing your

favorite sauces. Try it in Asian stir-fries. Grill it.

Firm tofu can be cubed and added to soups.

 

Silken tofu is even more versatile than firm tofu.

Substitute pureed silken soft tofu for cream in

creamed soups. You can easily sneak silken tofu into

your family’s dessert menu. Try substituting 1/4 cup

of silken firm tofu for one egg as a leavening agent

when baking. Key lime pies, cheesecakes, cream pies,

and mousses can all be transformed into healthier

versions of their former selves with a little

innovation and a healthy dose of soy.

 

If you don’t enjoy cooking or baking, you can try

ready-to-eat baked tofu. It comes in several different

flavors and is available at your local health food

store.

 

Tempeh is an Indonesian diet staple made from whole,

cooked soybeans that are cultured and

fermented.Tem-peh is a soy protein powerhouse: a half

cup provides 19.5 grams of protein. It has a nutty,

chewy flavor. Try marinating and grilling tempeh, or

add it to stir-fries, fajitas, salads, and chili.

 

Snack on Soy

Have you tried edamame, the soybean snack idea

imported from Asia that’s taking American snackers by

storm? Edamame is a large-seeded soybean. The pods are

boiled and salted, and they can be dipped in soy sauce

for extra flavor. Pop the beans from the pod into your

mouth––and enjoy! A half-cup serving of edamame

provides 11 grams of protein.

 

How about roasted soy nuts? These delectable goodies

can be found in health food stores. They’re crunchy

and salty, and they just might become your favorite

new snack. Or try a soy protein nutrition bar instead

of reaching for a candy bar. Use soy nut butter

instead of peanut butter.

 

Incorporate Flour Power

Soy flour is available in two varieties: full-fat and

defatted. Full-fat soy flour contains almost 30 grams

of protein per cup, and defatted contains a whopping

47 grams per cup. Because soy flour contains no

gluten, it cannot be used to entirely replace wheat or

rye flour in bread recipes. Instead, try putting two

tablespoons of soy flour in a measuring cup and

filling the remainder with wheat flour. You’ll add

moistness and a nutty flavor to your bread.

 

In baked products that are not raised with yeast, you

can replace up to one fourth of the flour with soy

flour.

 

Soy flour can be used like all-purpose flour to

thicken gravies and sauces. Use it in your favorite

pancake recipe to replace up to one third of the

all-purpose flour.

 

Although soy foods may seem exotic at first, it’s very

easy to integrate them into your diet. Look for soy

foods in your grocery store, and try purchasing one or

two new products every time you shop. Start

substituting soy products for ingredients in your

family’s menus (you don’t even have to tell them if

you don’t want to). If you’ve never tried tofu or

tempeh, now is a great time to do so. Asian cultures

have been reaping the benefits of a diet rich in soy

for centuries––it’s time for the rest of the world to

get in on the action.

 

Ruth Baranowski is a writer living in Arvada,

Colorado.

 

 

 

 

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