The Benefits of Soy

The health benefits of soy are well-documented, but do you know what they are?

Sources of soy
If asked to list products made from soybeans, tofu is likely to top most people's lists, but that's far from being the only soy-based product on the market. In recent years soy milk, soybean oil, soy flour, miso and a host of other products have been added to grocery store shelves around the world as more and more people have become interested in the benefits of soy.

Why add soy to my diet?

Soy carries a host of health benefits that may make it worth adding to your diet. It has been proven to:

• Be a good substitute for allergy-causing foods and ingredients, such as milk and gluten

• Reduce the risk of breast, colon, prostate and uterine cancer

• Reduce the risk of heart disease

• Reduce the risk of osteoporosis

• Prevent or reduce menopausal symptoms

• Promote intestinal health.

What makes soy so beneficial?

Soy has several components that make it a beneficial food. These include:

• Isoflavones, a plant chemical recognized to have many health benefits, including anti-carcinogenic characteristics.

• Probiotics, a beneficial bacteria recognized to have anti-carcinogenic characteristics, to promote intestinal health and to control high cholesterol levels.

• Large amounts of protein and calcium, and lesser amounts of several other essential vitamins.

How can I add soy to my diet?
Adding soy doesn't have to mean a radical rewrite of your current diet. Experiment with various soy-based products to find what you enjoy, and work just those items into your diet. Need a few ideas to get started? Consider the following:

• Substitute eggs in waffle, pancake, muffin, cake and cookie recipes with soy flour, using the ratio of one tablespoon of flour per egg replaced. You'll cut cholesterol and fat, while adding soy to your diet.

• Use soy milk on your cereal in the morning.

• Toss a handful of tofu onto your salads.

• Substitute your normal cooking oil for soybean oil.

• Treat yourself to a smoothie or milkshake made with soy milk.

• Create a salad dressing or vinaigrette with soybean oil as the base.

• Add a bowl of miso soup to a take-out order.

• Use soy milk in your cream-based pasta sauces.

There are lots of soy-based recipes available on the Web and in cookbooks, so start by trying some of these, and then work up to creating your own recipes using soy.

Soy and your health
Given all of the benefits of soy, it's not hard to see why so many people are adding it to their diet. Will you be the next to join in the trend? Look over your current eating habits and decide if soy has a place in your diet. Then try some of the previous suggestions for fitting soy in to your current healthy-eating plan.