6 things you should know about soy: Meat-free cooking is gaining in popularity as more people seek to reap the benefits of plant-based diets. If you’re looking to diversify your diet, you should consider one of nature’s greatest sources of plant-based protein: soy.
For those who didn’t already know, soy is a legume, just like beans, peas, chickpeas, and peanuts. It is found in many foods including, of course, soy milk and tofu, and is used to fortify foods like breads and cereals. Not only is it versatile and delicious, but it also offers a long list of health benefits not many people are aware of. Let’s spill the beans on this amazing superfood.
Soy is a healthy alternative
Soy, which comes from soybeans, is great for those following a plant-based diet because it’s protein rich and high in fibre. It is also used to make one of the most popular meat substitutes: tofu, which has been a staple of Asian cuisine for centuries. Tofu doesn’t have to be spongy and tasteless as many would believe. Extra-firm tofu has a much more meat-like texture and can be frozen and pressed to become even chewier.
It’s also great at absorbing flavours, so you can be generous with spices or marinade.
As a substitute for red meats and other options that are high in saturated fat, soy can lower LDL cholesterol slightly, as well as reduce blood pressure. Soy milk is also better for the environment than dairy milk as it has a much smaller environmental footprint.
It’s great for building muscle and workout recovery
You can add soy protein powder to your pre- and post-workout shakes to help with muscle recovery. Soy protein contains all essential amino acids and antioxidants, which help build and repair muscles, making it well worth considering if you’re focusing on your health and fitness. All in all, it’s a very convenient, portable source of protein with a long shelf life.
Soy doesn’t increase oestrogen levels
There is a common myth that the isoflavones, or dietary oestrogens, in soy lead to increased levels of oestrogen and the likelihood of breast cancer. It turns out that the opposite may in fact be true. Epidemiologic studies in Asia showed that increased soy consumption was associated with a 25 to 60% reduction in breast cancer risk. Another myth that soy has feminising effects on the male body have also been debunked. In fact, soy is even likely to reduce the chances of prostate cancer.
Soybeans can be used as a coffee substitute
Surprisingly enough, soybeans can actually be roasted and ground to be used as a caffeine-free substitute for coffee. The aroma and flavour of roasted soybeans is quite similar to coffee, but with all the benefits of soy’s amino acids and proteins. While finding it in stores might be hard, you could just roast them at home!
Soy has many health benefits
Soy contains a wealth of nutrients such as protein, vitamin B, iron, fibre, antioxidants, vitamin C, vitamin K, omega 3 and 6, and the list goes on. Soy is also known to boost nitricoxide levels, which increases blood flow to muscles and growth-hormone levels. Plus it can improve visual memory and learning ability.
How to cook various soy products
In case you’re feeling intimidated, there are many different ways to prepare soy and soy-based products.
Here are some ideas:
• Edamame: Prepare by boiling in salted water for 15 to 20 minutes.
• Soy milk: Add to smoothies or use as a milk replacement.
• Tempeh: Marinate and grill or cut into slices and sauté for three minutes on each side.
• Tofu: After pressing for 20 to 30 minutes to drain, cut into cubes and brown in a pan for one to two minutes on each side. Toss with your favourite sauce, or marinade.
• Whole canned soybeans: Rinse and drain beans before placing them on a baking sheet in the oven at 180 degrees Celsius. Roast for 30 to 45 minutes or until golden and crispy.
Or, if you’re looking to harness the benefits of soy the easy way, look out for shakes that use soy to amp up the protein. So, what are you waiting for? Try out some new things with this versatile, good-for-you ingredient.
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