Nutrition Notes By Theresa Stahl, RD, LDN 

If you’re thinking about adding soy to your diet, it comes in numerous forms, and there are a variety of health benefits associated with soy consumption.

Soy products include green soybeans (edamame), soy milk, tofu (soybean curd made from soy milk), meat alternatives (textured soy protein), soy nuts, miso (a fermented soybean paste often used in soup), soy flour, soy cheeses, soy ice cream, soy yogurts, and tempeh (a fermented soybean product that has a rich, mushroom-like flavor). 

The health benefits:

• Soy is an excellent source of high-quality protein
• Soybeans are a good source of fiber
• Soy breakfast meat alternatives, such as breakfast links and breakfast patties are lower in fat than traditional sausage
• Soy protein helps lower LDL cholesterol
• Fortified soy milk is a lactose-free alternative for people with lactose intolerance

Tips to increase soy in your diet:

• Top salads with roasted soy nuts
• Try miso soup at a Japanese restaurant or look for it in your grocery store
• Puree tofu and replace one third to one half of the cream cheese with pureed tofu in a cheesecake recipe
• Use calcium-fortified soy milk as a substitute for milk in recipes
• Buy frozen green soybeans (edamame)  and heat in microwave for a snack alternative or try them as an appetizer at an Asian restaurant
• Buy frozen soy meat alternatives, such as soy crumbles , and add to lean ground beef in recipes such as chili, tacos, and meatloaf
• Try vegetarian dishes made with soy products in restaurants serving vegetarian items

Soy has risen and fallen in popularity, as research studies investigate its health benefits. Keep listening and watching for news as researchers continue to study the role between soy and health.