Providing healthy fuel for our bodies is our most basic universal need. But the choices we make regarding what we eat are often based on lifestyle. Sometimes we ponder quality over price. Other times it’s a matter of taste, Meatloaf versus Chicken Enchiladas. Just as often, it is a trade off between nutrition and convenience. Ideally our food choices should balance the body, mind and soul, which in turn rewards us with good health. Good health is essential to a good quality of life.
There are simple steps we can take to manage our health and reduce our risk of disease. One critical step is developing and maintaining a healthy diet. Eating “power foods,” foods containing phytochemicals, nutraceauticals and antioxidants, will benefit our health. And soy, a “super-power” of the food world, is nature’s gift.
Soybeans are the only plant food that has all of the essential amino acids our body requires, making it a complete protein. Soy-based foods have no cholesterol and most are high in fiber. In addition, soy has many vitamins, minerals and phytochemical compounds (like isoflavones) that work together to create numerous health benefits including protecting the body against possible cancer and heart diseases. The interest in soy-foods has risen in recent years because scientists have discovered that isoflavones appear to reduce the risk of cancer. In 1999, the US Food and Drug Administration authorized that foods providing at least 6.25 grams of soy protein per serving may claim “Diets low in saturated fat and cholesterol that includes 25 grams of soy protein a day may reduce the risk of heart disease.” Twenty-five grams equals 1 heaping cup of shelled edamame or 3 cups of soymilk. That is not a small amount to consume on a daily basis. However, adding soy to your diet, in any amount, should yield long-term health benefits.
Luckily, soy is available in many shapes, sizes and forms. But be aware that isoflavone concentrations vary in soy-foods. The highest are in whole bean products that haven’t been highly processed, such as edamame. Edamame are green soybeans. You can sometimes find them fresh, sold in their pods at Asian markets. Many supermarkets carry them in the freezer section. They are sweet and pleasant tasting and just a cup of shelled edamame is one of the easiest ways to get your 25 grams daily serving.
12 Simple Suggestions for introducing Soy into Your Diet
- Add chunks of firm tofu to soups and stews.
- Add crumbled tofu to chili, tacos, burritos and enchiladas.
- Substitute mashed soft tofu for part of the ricotta cheese in lasagna and other pasta dishes.
- Mix 1/2 part pureed silken tofu with 1/2 part reduced fat sour cream for a great baked potato topper.
- Munch on soy nuts for a great healthy snack.
- Drink a soy smoothie flavored with fruit for breakfast or lunch.
- Substitute pureed silken tofu for part mayonnaise or sour cream in creamy salad dressings. Serve as a dip with apples, carrots and celery.
- Eat edamame (“Magic Beans”) sprinkled with coarse salt as an afternoon snack or appetizer.
- Serve soy-fortified noodles with your favorite pasta sauce.
- Substitute 1/4 cup of soy-flour per 1/4 cup regular flour in muffins, breads, pancakes and waffles recipes when the recipes calls for at least 2 cups of flour. Do not add more or flavor will be adversely affected.
- Serve cereals that contain soy.
- Substitute soymilk for 1/2 the milk in puddings and custard.
Do you include soy products in your diet? Please leave your comment below.
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