Delicious Soy
What We Will Learn Today
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Little Bean, Big Benefits
Give Soy Milk a Try
Experiment with Tofu
Meatless and “Meaty”
Soybeans Are Versatile
4-Week Plan to Add More Soy to Your
Diet
Little Bean, Big Benefits!
Bean Facts
 Nutrient rich
 High-quality protein
 High fiber
 No cholesterol
 Low saturated fat
 Anti-cancer properties
Little Bean, Big Benefits:
Heart Disease
• lowers LDL
• promotes vascular
health
• regular
consumption helps
lower triglycerides
and may raise HDL
• antioxidant
FDA-Approved Health Claim
• Products that contain 6.25 grams of
soy protein or more may bear the
following claim:
•“A daily diet containing 25 grams of
soy protein, also low in saturated fat
and cholesterol, may reduce the risk
of heart disease.”
Protein Content of Common Soy Foods (grams)
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1/2 cup of tempeh
1/4 cup of roasted soy nuts
4 ounces of firm tofu
8-ounce glass of plain soy milk
1 soy “burger”
1 soy “sausage” link
19
19
13
7-10
4-10
4-6
FDA Caution on Soy Supplements
• Consumers should always choose
whole soy foods versus supplements
and powders because more research is
needed.
Little Bean, Big Benefits: Cancer
• Soy has many
phytochemicals that may be
protective against cancer.
• Substituting soy protein for
animal protein reduces
saturated fat
• There is no evidence that
soy supplements will offer
protection, and they may be
harmful.
• There is still a lot to be
learned
Little Bean, Big Benefits:
Breast Cancer
• Eating soy early in life may offer
some protection.
• Consuming soy as an adult may
decrease the risk for
premenopausal breast cancer
somewhat, but not for
postmenopausal breast cancer.
Little Bean, Big Benefits:
Breast Cancer
• Postmenopausal women who
have been diagnosed with
estrogen receptor positive
breast cancer should be
especially careful not to take
soy supplements, as there is
some evidence that those may
be harmful.
Little Bean, Big Benefits:
Prostate Cancer
• Soy consumption is one of the
seven steps recommended by
the American Cancer Society
for the prevention of prostate
cancer.
• Soy may help prevent the
development of blood vessels
that enable a prostate tumor to
grow and spread.
• Soy may alter hormonal
activity.
Good Sources of Isoflavones:
Roasted Soy Nuts
Soy Flour
Textured Soy Protein, Cooked
Mature Soybeans, Cooked
Green Soybeans, Cooked
Soy Milk
Soy Butter
Tempeh
Tofu
Source: Indiana Soybean Board, Manufacturer’s Data
1/4 cup
1/3 cup
1/2 cup
1/2 cup
1/2 cup
1 cup
2 Tbsp
1/2 cup
1/2 cup
Little Bean, Big Benefits: Diabetes
• Persons with diabetes are at
increased risk for heart disease,
and soy may help reduce that
risk.
• Soybeans help regulate blood
glucose levels because they are
high in soluble fiber.
• Most soy foods have a low
glycemic index.
• Soy is especially good for
diabetics because vegetarian
protein is better for the kidneys
than animal protein.
Little Bean, Big Benefits:
• Bone density:
• Long-term studies are
needed
• Less calcium excretion
with plant protein versus
animal protein
• Menopausal symptoms:
• Results are mixed
Where Do I Start?
Let’s take a tour
Give Soy Milk a Try
• Smoothies
• Hot or cold
• Coffee creamer
• Over cereal
• Chocolate milk
• Cooking and baking
Which Soy Milk Do I Buy?
• Flavors vary by
brand
• Lowfat often means
lower in protein &
isoflavones
• Buy calcium-fortified
soy milk if replacing
cow’s milk
Compare Labels
Whole Milk
5 g sat fat
2% Milk
3 g sat fat
Soy Milk
0 g sat fat
Here Are Some Tempting
Ideas for Soy Milk
Blend It In
• Smoothies can be made
with soy milk and fruit.
• Tofu can be added for
more richness and
more soy.
Mix It In
• Muffins
• Quick breads
• Pancakes
Cook It In
• Mashed Potatoes
• Soups
• Pasta Dishes
Experiment with Tofu
Silken Tofu
• Firm or extra firm
• For blended
recipes such as
smoothies, dips
and puddings
Regular Tofu
• Firm or extra firm
• For recipes where it
is cubed or sliced
such as a stir-fry
You Won’t Believe What
You Can Make with Tofu!
Chocolate Strawberry Cream Pie
• Save 160 calories
and 19 grams of fat
with this pie versus
a regular version
Chocolate Pudding
• Rich and creamy
• Made with silken
tofu, cocoa powder,
sugar and soy milk
Cheesy Lasagna
• Tofu improves texture
• Save 83 calories, 12
grams of fat and 5
grams of saturated fat
with this lasagna
Garden Stir-Fry
• Cube firm tofu
• Marinate it:
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light soy sauce
vinegar
five-spice powder
hot pepper
green onions
• Add it to stir-fry
dishes
Meatless and Meaty
A New Kind of Burger
Crumbles
Textured
soy protein
Veggie burger
• Veggie burgers
replace hamburgers
• Crumbles and textured
soy protein replace
cooked ground beef
Soy “Meat” Success Tips
• Experiment with different brands
• Read label, some are high in sodium
• Soy “meats” are already cooked
• Reheat briefly
You Can Have It Your Way
Spaghetti with “Meat” Sauce
• Save 14-20
grams of fat and
110 calories for
every 3.5 ounces
of ground beef
you replace
Tostada Salad
• Use veggie burger
crumbles anywhere
you would use
cooked ground beef
Veggie Burger
• Regular ground beef
contains 30 grams of
fat and 12 grams of
saturated fat
• Most veggie burgers
contain 0-3 grams of
fat with little or no
saturated fat
• Always read the label
Soybeans
Are Versatile
Here are a few ways you’ll find them
Soybeans as Vegetables
• Sweet beans or edamame
• Find them in the freezer
• Serve as a vegetable side
• Use in soups, salads,
stir-fries and pasta
dishes
Soybeans as Beans
• Buy them dried
• Buy them canned
• Use them in salads,
baked bean dishes,
soups, chilies and
pasta entrées
Soybeans as Nuts
• Buy roasted
soybeans – they
taste like peanuts
• As a snack, on
salads, in stirfries or on frozen
yogurt
Soybeans as Butter
• From roasted
soybeans
• 30% lower in fat
than peanut butter
• Use like peanut
butter
Soybeans as “Cake”
• Tempeh (TEM-pay)
• Whole soybeans
with a culture added
• Crumble it into
chilies, stews or
sloppy joes
• Grill, bake, barbecue
or steam it
Flour Power
• Ground soybeans
• Replace 10-25% of
all-purpose flour
with soy flour in
most baked goods
4-Week Plan to Add More Soy
Week 1
• Buy a box of tofu
• Make a dessert with
it and enjoy
Week 2
• Buy a container of
soy milk
• Treat yourself to fruit
smoothies
Week 3
• Buy a box of veggie
burgers
• Serve them for lunch
or dinner
Week 4
• Buy canned
soybeans
• Use them in place of
meat in soup or chili
“Health is not valued till sickness comes.”
Dr. Thomas Fuller