Soy and soy products are staple foods consumed in Asia. In the Western Hemisphere, soy has made its way in many ways such tofu, tempeh, miso, milks, supplements, infant formulas, baked foods, and desserts. Soybeans provide high-quality proteins and they’re cholesterol free. In addition, soy products provide vitamins, minerals, fiber, and are a good source of essential fatty acids omega-3, omega 6, and isoflavones.
Benefits and Controversies
Several bioactive components of soy are linked to potential health benefits. Overall, soy and soy products consumption have been associated in preventing multiple chronic diseases including obesity, cardiovascular disease, insulin-resistance/type II diabetes, certain type of cancers, and immune disorder[1].
The estrogen-like effects of the isoflavones are of a concern to many, and need to be taken seriously, especially when a person is taking thyroid medications for hypothyroidism. Please consult with your health professional to see if your thyroid medications should be taken on an empty stomach or what foods should be avoided.
It is not that soybeans and soy products are the miracle foods to all nutrition-related ailments, nor are all soy products harmful to healthy adults. Soy products can be part of a healthy and balanced meal plan including shakes, meals, milks, snacks, baked products and so on. Here are some ideas to get you started, then your unlimited imagination will do the rest!!!
Envision, taste, variety, and nutrient-rich soy foods!!!
Use silken tofu in smoothies as a source of protein
Grill or bake extra firm tofu with rice and veggies for a meatless meal
When eating soy burgers, add guacamole – a healthy fat and it enhances the flavor!
For breakfast, try soy yogurt with oatmeal and blueberries
Soy milk can be consumed from infancy to adulthood. Soy-based infant’s formulas are widely used when infants can’t drink cow’s milk. Adults can also consume soy milk if they are lactose intolerant.
For lunch, cooked tempeh with vegetables
Miso soup can be eaten at any time of the day coupled with your favorite side dish
Crunchy edamame as a snack
Ask your nutritionist/dietitian if you are concerned about soy intake in connection with thyroid function, mineral absorption, breast cancer, menopause, or other health conditions.
By Araceli Vázquez, MS, RDN, LD
July, 2019
[1] Chatterjee, Gleddie S, Xiao CW. Soybean Bioactive Peptides and Their Functional Properties.
https://doi: 10.3390/nu10091211. Published September 2018. Accessed June 26, 2019.
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