Tofu: A diverse product
Tofu is a creamy white product sold in small blocks. The protein is coagulated, and soy milk and other ingredients are added to form curds—a process very similar to making cheese. Tofu is very bland and absorbs the flavors of whatever foods it is cooked with.
It can be stir-fried, broiled, grilled, sautéed, baked, or marinated in a spicy sauce to give it a meaty taste. Pureed tofu can be used as the base for dips, spreads, dressings, shakes, and cheesecakes. Tofu can be mashed and substituted for cottage or ricotta cheese in most recipes, including lasagna.
Other soy foods
Soybeans can be prepared by boiling, microwaving, or steaming. Dried soybeans are dense and bland, and must be seasoned well. Roasted soybeans are commonly sold as a snack food, like peanuts. Soybean sprouts can be used in a wide variety of salads and casseroles. These sprouts contain small amounts of toxins, but once the sprouts are cooked for at least five minutes, they are no longer potentially dangerous.
Soy milk is used as a milk substitute. It is important to choose a soy milk that contains both B12 and calcium, as not all varieties do. Shake soy milk before using it, because the calcium will settle on the bottom of the container.
Soy cheese is a cholesterol-free cheese, unless dairy products are added to it. However, these cheeses are still high in fat and may be high in sodium.
Soy flour and soybean oil are found in many different processed foods, and both can also be purchased for home use. Using these products may take some experimentation, and they generally should be used as a replacement for only part of the oil or flour called for in recipes.
Many soy based meat substitutions are available, in varieties including burgers, chicken patties and nuggets, and sausage patties and links. These food items are similar to meat in both taste and texture.
Potential health benefits
“Because soy is high in dietary fiber, it seems to help stabilize blood sugar,” says Henning.
In some studies, soy has been shown to aid in positively altering insulin resistance and glycemic control in diabetics. An analysis of 38 research studies on the effects of soy on blood lipids revealed that consuming between 25 and 50 grams of soy protein a day lowered total cholesterol levels by an average of 9%, LDL levels by an average of 13%, and triglycerides by an average of 11%. These effects appeared only in people with preexisting high cholesterol levels.
As a result of this study, the Food and Drug Administration (FDA) approved a food label stating soy may cause a reduced risk of heart disease on food items containing more than 6.25 grams of soy protein per serving. A rich source of phytoestrogen (a weak version of estrogen), soy also seems to reduce the risk of breast, colon, ovarian, prostate, and brain cancers. When natural estrogen is lacking in the body, such as after menopause, phytoestrogen seems to stimulate estrogen dependent tissues and prevent bone loss.
A magic bullet?
Soy is not a “magic bullet,” but it may help to prevent certain diseases when eaten as part of a balanced diet. The FDA recommends consumption of 25 grams of soy protein each day. Soy foods should generally be used to replace food items that you already eat, as opposed to being consumed in addition to your regular meal plan. The food industry adds new soy products to the market regularly, and with the large variety of items available, it should be easy to find a few that you enjoy.
|
Soy Item |
Protein (approximate) |
| A half cup of soy flour |
20 grams |
| A quarter cup of roasted soy nuts |
15 grams |
| One soy protein bar |
14 grams |
| Four ounces of firm tofu |
13 grams |
| One soy “burger” |
12 grams |
| One 8-ounce glass of soy milk |
10 grams |
|
Two tablespoons soy nut butter |
8 grams |
|
One soy “sausage” patty |
6 grams |
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