Adding Soy Protein to the Diet
For those interested in increasing soy protein
consumption to help reduce their risk of heart disease, health experts
say they need not completely eliminate animal-based products such
as meat, poultry, and dairy foods to reap the benefits.
While soy protein's direct effects on cholesterol levels are well
documented, replacing some animal protein with it is a valuable
way to lower fat intake. "If individuals begin to substitute soy
products, for example, soy burgers, for foods high in saturated
fat, such as hamburgers, there would be the added advantage of replacing
saturated fat and cholesterol [in] the diet," says Alice Lichtenstein,
D.Sc., professor of nutrition at Tufts University.
Whole soy foods also are a good source of fiber, B vitamins,
calcium, and omega-3 essential fatty acids, all important food components.
The American Heart Association recommends that soy products
be used in a diet that includes fruits, vegetables, whole grains,
low-fat dairy products, poultry, fish, and lean meats.
The AHA also emphasizes that a diet to effectively lower cholesterol
should consist of no more than 30 percent of total daily calories
from fat and no more than 10 percent of calories from saturated
fat.
Soy Food is Ready Available in the Grocery Stores
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Soy Products that you can purchase
on line |
Nowadays, a huge variety
of soy foods is on shelves not only in health food stores,
but increasingly in mainstream grocery stores.
As the number of soy-based products grows, it becomes increasingly
easy for consumers to add enough soy to their daily diets
to meet the 25-gram amount that FDA says is beneficial
to heart health. |
 
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According to soybean industry figures, the numbers
add up quickly when you look at the protein contained in typical
soy foods. For example:
- Four ounces of firm tofu contains 13 grams of soy protein.
- One soy "sausage" link provides 6 grams of protein.
- One soy "burger" includes 10 to 12 grams of protein.
- An 8-ounce glass of plain soy milk contains 10 grams of protein.
- One soy protein bar delivers 14 grams of protein.
- One-half cup of tempeh provides 19.5 grams of protein.
- And a quarter cup of roasted soy nuts contains 19 grams of soy
protein.
Though some consumers may try soy products here and there, it takes
a sustained effort to eat enough to reach the beneficial daily intake.
This is especially true for those who have elevated cholesterol
levels. "Dietary interventions that can lower cholesterol are important
tools for physicians," says Antonio Gotto, M.D., professor of medicine
at Cornell University, "particularly since diet is usually prescribed
before medication and is continued after drug therapy is begun."
He emphasizes that in order to succeed, such diets must have enough
variety that patients don't get bored and lapse back into old eating
habits. He says his experience with patients suggests that it's
important to learn how to "sneak" soy into the diet painlessly.
It is Easy to Add it Into Your Diet
"People think it's challenging to get a high concentration of soy
into your diet," says chef and cookbook author Dana Jacobi. "But
it's actually easy to consume 25 grams [of soy protein], once you
realize what a wide range of soy products is available." For those
new to soy, she recommends what she calls "good-tasting" soy foods
such as smoothies, muffins made with soy flour, protein bars, and
soy nuts.
 
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Because some soy products have a mild or even neutral flavor,
it's possible to add soy to dishes and barely know it's there.
soy flour can be used to thicken sauces and gravies. soy milk can
be added to baked goods and desserts. And tofu takes on the flavor
of whatever it is cooked in, making it suitable for stews and stir-fries.
"Cook it with strong flavors such as garlic, crushed red pepper, or
ginger," says Amy Lanou, a New York-based nutritionist. "One of my
favorites is tofu sautéed with a spicy barbecue sauce." She also suggests
commercial forms of baked tofu, which she says has a "cheese-like
texture and a mild, but delicious, flavor." For soy "newbies," she
also recommends trying a high-quality restaurant that really knows
how to prepare soy dishes--just to see how professionals handle soy.
soy chefs and nutritionists suggest the following further possibilities
for adding soy to the diet:
- Include soy-based beverages, muffins, sausages, yogurt, or cream
cheese at breakfast.
- Use soy deli meats, soy nut butter (similar to peanut butter),
or soy cheese to make sandwiches.
- Top pizzas with soy cheese, pepperoni, sausages, or "crumbles"
(similar to ground beef).
- Grill soy hot dogs, burgers, marinated tempeh, and baked tofu.
- Cube and stir fry tofu or tempeh and add to a salad.
- Pour soy milk on cereal and use it in cooking or to make "smoothies."
- Order soy-based dishes such as spicy bean curd and miso soup
at Asian restaurants.
- Eat roasted soy nuts or a soy protein bar for a snack.
This article was originally published in the FDA Consumer
and may be republished without permission.
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