The Wonders of Soy

Tofu, tempeh, soy burgers and soynuts… these sound bland and boring, not something that would make your taste buds perk up and your mouth water with anticipation, right? I say don't judge the product by its name; these can be appetizing and satisfying healthy foods.

These products all come from the soybean, which I call the wonder food. Soybeans are transformed into a large variety of foods to be used in creating many delicious dishes. Products made from the soybean are like pasta or plain dough not much taste by itself, but the versatility never ends. With a few added ingredients it turns into a great-tasting meal. Soy is all this and much more because unlike pasta, soy has numerous health and nutritional values.

Soybean Health Claims

• In 1999, the FDA approved the use of health claims on products made from soybeans in connection with reducing the risks of coronary heart disease. According to the studies in order to have the risk-reducing effects you need 25 grams of soy protein per day in addition to maintaining a diet low in saturated fat. In order to carry this health claim products must have at least 6.25 grams of soy protein.
  
  
• A study performed by the Division of Nutritional Sciences at the University of Illinois revealed that soybean products are beneficial for bone health. This study consisting of post-menopausal women resulted in higher bone mineral content and higher bone mineral density in the group of women that where fed soy protein.
  
  
• In yet another study, scientist concluded that Isoflavone a component of the soybean protein is beneficial in reducing the risk of cancer.

Types of Soybean Products

Tofu
The most common product that comes from the soybean is a cheese-like food usually sold in one-pound blocks. Tofu is bland and absorbs the flavors of any ingredients that you add to it. It comes in different consistencies that make it convenient for use in many different recipes. Silken Tofu and Soft Tofu, the smoothest forms, are usually for use in deserts or sauces. Firm Tofu and Extra Firm Tofu can be used in soups, stews and many great recipes. Cubed and stir-fried with onions, peppers and some Worstershiser sauce will give you a wonderful rice topping.

Compare a seven-ounce serving of tofu verses the same size serving of beef.

Tofu Vs. Beef	Tofu	Beef
Calories	150	798
Protein (g)	16	43
Fat (g)	9	68
Cholesterol	Zero!	179

It is also very high in calcium, minerals and vitamins.

Soy Flour
Soy flour can be used in place of wheat flour. If you're someone who enjoys baking, but are afraid of the health risks of eating too many baked products, you should give soy flour a try. You'll be able to enjoy eating those cakes and cookies without the guilt.

Tempeh
Made from whole soybeans, fermented and made into a soybean cake-like product with a nutty flavor that can be added to chili and casseroles. Tempeh is also very high in fiber.

Soynuts
Soynuts are made by roasting the whole soybean and is a healthy replacement for peanuts. After baking they're similar in texture and taste to peanuts. If you're a peanut lover imagine how much fat you'll be cutting down on. You can also replace peanut butter with soynut butter.

Soymilk, Soy Yogurt and Soy Cheese
These are very good substitutes for regular milk, yogurt and many types of cheeses. The yogurt comes in many flavors and can replace your sour cream and cream cheese. You can purchase it unflavored and add your own ingredients. Soy cheese can be used as a cream cheese substitute and in place of mozzarella cheese in all your recipes including pizza.

Non-Dairy Soy Frozen Deserts
These are great substitutes for ice cream and frozen yogurt.

Meat Alternatives
This product substitutes many kinds of meat. It comes in different varieties. These are sold frozen, canned and dried. Though the frozen packages are the most easily found in supermarkets.

Soy Hotdogs and Burgers
These are already seasoned and can be grilled just as you would regular hotdogs and burgers. Their taste is very satisfying and can be found in almost any supermarket.

There are many other products made from the soybean. I have only mentioned a few to give you an overall idea of the versatility of the Soybean. Visit your local library and borrow a couple of good soy cookbooks, you'll be amazed at all the dishes you can create with these products.

Where can you find Soybean products?

Most supermarkets carry tofu, soy hotdogs, soy burgers, non-dairy soy frozen deserts and possibly soynut Butter. Soy flour, roasted soynuts and tempeh can be found in Asian food stores and/or health food stores.

When purchasing soy products always read the labels. With so any companies producing these products and new products coming out constantly you have to watch out for the added ingredients. For example, don't purchase a product that has been loaded with sodium.

Let's look at this again, low in fat and cholesterol, high in protein and fiber. Beneficial in reducing the risk of coronary heart disease and it increases bone health. It contains an anticancer component called Isoflavone.

Can you really afford not to try this wonder food?