By Joy Pierce Mathews for Summit Medical Group
Reviewed by Susan Canonico, RD

In addition to having high amounts of protein, calcium, iron, zinc, phosphorus, magnesium, boron, B vitamins, omega-3 fatty acids, and fiber, soy beans are the only vegetable that contain all essential amino acids. For this reason, soy is a healthy choice when combined with a diet that is high in fiber, includes a wide variety of fruits and vegetables, and is low in saturated fat and cholesterol. 

Some studies have shown that soy helps prevent the body from absorbing and metabolizing cholesterol, making it a heart healthy option. In addition, there are data that suggest soy helps with weight loss, arthritis, brain function, and menopausal symptoms such as hot flashes. There also are limited data that suggest soy might have a role in reducing the risk of certain cancers in men and women. 

Isoflavonones, which are important for bone health, can be found in roasted soybeans, green soybeans, soy flour, tempeh, tofu, tofu yogurt, soy hot dogs, miso, soy butter, soy nut butter, soy ice cream, soy milk, soy yogurt, tofu pups^®, soy cheese, bean curd, seitan, and soy noodles. Spanish sausage products such as choizo, salchichon, mortadella, and boiled ham as well as doughnuts, and some soup stock cubes are good sources of soybean flour. Processed soy foods such as veggie burgers, tofu pups^®, chicken-free nuggets, soy ice cream, and soy energy bars are a quick and easy options for adding protein and isoflavonones to your diet. Remember, though, that because the processed products generally contain less than the recommended amounts of isoflavonones, it's a good idea to supplement them with other foods that are high in isoflavonones. 

If you would like to add soy to your diet, look for soy products produced with soy crops that have not been genetically modified, including:

• Edamame
• Calcium-fortified soy milk
• Miso
• Soy chees, nuts, patties, and yogurt
• Soy breakfast cereals 
• Tempeh
• Tofu and tofu products

"The bottom line with any food that some researchers claim has health benefits is to combine it with a variety of other healthy options to create a well-rounded, balanced diet," says Summit Medical Group registered dietitian Susan Canonico. "The claims about soy are not yet definitive," she adds. "More studies are needed to determine the level of effect soy has on preventing disease. Until we have more information, you can safely include soy in your diet as long as you mix it with other healthy choices. Remember that no single food can prevent or cure disease!"
 

For more information about including soy in your diet or to schedule an appointment,
please call Summit Medical Group Nutrition Services today
at 908-277-8731.

Click here for our delicious, quick, and healthy Banana Berry Soy Smoothie recipe!