There are many reasons why soy is appealing to people. The major reason for this popularity is that soy is a rich source of plant-based protein, which is popular among vegetarians.
Besides, as a dairy substitute, it is popular among lactose intolerant.
Some people enjoy soy for its potential advantages, such as lower cholesterol, fewer hot flashes, improved prostate health, increased bone density, and a lower risk of developing cancer.
In addition to having low levels of total fat and cholesterol, soy is a good source of fiber, vitamin B, potassium, magnesium, unsaturated fats, and protein.
These qualities make soy an attractive choice to include in your diet. Here are nine ways you can do so.
1. Choose Whole Soy
Soy products can be found in a variety of forms throughout the supermarket. Edamame, soy burgers, soy sausages, soy cheese, soy milk, and tofu are frequently found in the produce section, the dairy section, and the frozen food aisle.
How, then, do you understand which one to pick? Remember to remain within the confines of the entire soybean as a general rule. Like fruits and vegetables, soy appears to be high in phytochemicals, which are health-promoting compounds.
When consumed naturally, proteins are found in whole soy foods. Also, it is best to consume whole soy foods because processed soy products may have lost some valuable phytochemicals naturally occurring in soybeans. Whole-grain bread, for example, is higher in nutrients than white bread, which is made from refined grains.
2. Eat Tempeh in Place of Meat
Tempeh is made of cooked soy that has been formed into cakes, slightly fermented, and sometimes combined with grains or other legumes. It has a distinct flavor because it has been fermented, similar to mushrooms or yeast.
Soybeans make tempeh, fermented after being pressed together with other ingredients (often grains and legumes). To learn how the tempeh you buy at your neighborhood grocery store is made, check the ingredient lists since every tempeh recipe is different.
3. Snack on Roasted Soybeans
When soybeans are allowed to mature fully, they turn a golden color. As a tasty snack, they can be roasted and served as "soynuts," They can also be made into soybean butter, which can be used in place of peanut butter.
4. Tamari
Tamari is traditionally produced by fermenting soybeans with salt, enzymes, and another name, such as Braggs or "Nama Shoyu." Tamari is a modern, healthier alternative to soy sauce, so skip the Kikkoman. It is pure, flavorful, and frequently low-sodium and wheat-free!
Salad dressings, spices, and marinades benefit significantly from this.
5. Tofu
Tofu is another popular food product derived from soy. Fresh soy milk undergoes curdling, which is then pressed into a solid block and cooled. Incorporating sprouted tofu as sprouting improves its nutritional value and makes it easier to digest.
After being cooked, you can eat tofu in stir-fries, sandwiches, vegetables, and soups and puréed or blended into dips.
6. Substitute Soy Milk
The dairy section of most supermarkets carries soy milk. Flavors like vanilla and chocolate are available in addition to plain soy milk. To make a smoothie, combine soy milk, a banana, iced fruit, ice, and a splash of juice. Add soy protein powder for an additional nutritional boost.
In your favorite recipes, use plain soy milk instead of milk. Your "time-tested" recipes will turn out just fine; as a bonus, you'll lower fat and cholesterol content.
7. Snack on Soy
Have you ever tried edamame, the popular Asian-imported soybean snack that's sweeping the nation's snackers? Edamame is a soybean with ample seed.
The pods are salted after being cooked, and soy sauce can be added for taste. Put the beans in your mouth and enjoy! A half-cup of edamame has 11 grams of protein.
What about some roasted soy nuts? These delightful treats are available at health food stores. They're crunchy and salty and could become your new favorite snack. Alternatively, consider a soy protein nutrition bar instead of a candy bar.
8. Incorporate Flour Power
There are two types of soy flour: full-fat and defatted. Full-fat soy flour has about 30 grams of protein per cup, while defatted soy flour has a staggering 47 grams per cup. Since soy flour doesn't contain gluten, it can't fully substitute wheat or wholemeal flour in bread recipes. Instead, fill a measuring cup with two tablespoons of soy flour and the rest with wheat flour. You'll give your bread moisture and a nutty taste.
You may substitute soy flour for up to one-fourth of the flour in baked goods that are not produced with yeast. Moreover, soy flour may thicken gravies and sauces the same way as all-purpose flour. You can replace up to one-third of the all-purpose flour in your favorite pancake recipe.
9. Use Soy Products for Flavoring
Among the soy products used to flavor food are miso paste and soy sauce. Soy sauce is a condiment comprised of soy, wheat, and other components.
However, because it contains so much salt, it should only be used sparingly as a condiment. Although low-sodium soy sauce is available, it still holds a considerable amount of salt. If you are on a sodium-restricted diet, avoiding soy sauce is better.
The Bottom Line
Meats and dairy products that are heavy in fat and calories can be easily replaced with soy products. You'll always be able to locate the soy goods you enjoy in your grocery shop because there are so many options. Always read food and beverage labels to discover whether they contain soy. If the ingredient list mentions soy protein or soybeans, you have found what you were looking for.
