History
Soybeans were discovered in China approximately 13,000 years ago and were considered China's most prized vegetable. It took a while for the soybean to appear in the United States. Not until the 18th century did the first American plant a soybean from China in American soil. During the 19th century, American farmers began cultivating the soybean, and now the US is the world's number one producer of the vegetable. Scholars George Washington Carver and John Harvey Kellogg began studying the soybean in the 20th century and were the first to discover some of its health benefits. Now, the soybean is considered to be the most researched food and the most widely grown legume in the world. It is also one of the most nutritious foods, containing many important nutrients.
With all of the health benefits of soy, ranging from its ability to help the heart and decrease risk of some types of cancer, it is no wonder why soy consumption has become so popular. Go to your local grocery store or health food market, and you might find the following soy products: edamame, soy nuts, soy milk, tofu, tempeh, soy burgers, and many other products. You may have heard of these, but what can you do with these products?
Green soybeans (edamame): Edamame beans are fresh green soybeans that are picked when not yet ripe. The beans grow inside green pods that look almost exactly like pea pods. In Japan, they actually pop plain edamame beans in their mouth just as we would peanuts. In addition to making a delicious snack, their sweet and nutty taste make a great addition to fresh salads, soups, stir-fries, and mixed vegetable dishes. Edamame beans are usually found in the frozen vegetable section.
Soy Nuts: Soy nuts also make a great snack. They come in various flavors such as honey roasted, spicy, and salted. They also make a great topper for salads too. Find soy nuts by other nuts and seeds at the grocery store.
Soy Milk: Another great way to incorporate soy into your diet is by drinking soy milk. Soy milk is obtained by collecting the liquid from pressed, ground soybeans. It is a great alternative for those who are lactose intolerant because it is lactose free with some brands being fortified with calcium and vitamin D. Soy milk tastes great plain, on top of cereals or in shakes or smoothies and comes in various flavors such as plain, vanilla, chocolate, or strawberry. Find soy milk in the dairy section next to cow's milk or in aseptic packaging (packaging that requires no refrigeration until after opening) next to the canned milk or health foods section of the grocery store.
Tofu: Tofu is a soy product that is made out of curdled soy milk and comes in firm, soft, or silken varieties. The firm variety has a cheese-like consistency and can be used in stir fries, salads, soups, or can be grilled or broiled. Soft tofu is good for veggie, fruit, or chip dips, smoothies, or as an egg replacer or extender in recipes. Silken tofu has more of a pudding-like texture and is good for pie fillings, puddings, and can replace mayonnaise or ricotta cheese in recipes. Tofu is very versatile because it acts like a chameleon, taking on the flavor of anything that it is mixed with. Find all tofu varieties in the produce section.
Tempeh: Tempeh is soy mixed with grain products such as barley or brown rice and is used as a meat replacer for many dishes such as Rueben or barbeque sandwiches. For a Rueben, just broil the tempeh and use it as you would corned beef. For a barbequed flavor, slice the tempeh and heat in barbeque sauce. Tempeh is a great substitute for ground beef in many recipes as well.
Soy burgers: Soy burgers are a delicious alternative to meat patties. They make a quick and easy meal too. Just pop the patty in the microwave for a few minutes, put it a bun, top with veggies, and you've got yourself a great meal in just minutes! Soy burgers are usually in the freezer section.
What are the health benefits of soy?
Soybeans are considered one of the world's healthiest foods. For one, soy is considered a high quality protein, equal to that of animal protein without the high amounts of saturated fat and cholesterol. Soy is also high in fiber and contains numerous vitamins, minerals, and phytochemicals.
Many research studies have shown that soy helps decrease risk for heart disease. Observational studies have shown that cultures consuming soy as a main staple have a low occurrence of heart disease. A recent study at Iowa State University also showed that soy isoflavones, a particular phytochemical in the soy bean, may protect the interior lining of blood vessels – keeping arteries from becoming inflexible. Other studies have shown that soy helps decrease total cholesterol, LDL (bad) cholesterol, and triglyceride levels. Soy consumption has also been associated with decreasing the risk of some forms of cancer.
The many health benefits soy has prompted the Food and Drug Administration (FDA) to create the following health claim on food labels: “25 grams of soy protein a day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.”
So the next time you consume a soy product, look at the nutrition label and check how much protein one serving supplies. Then try to shoot for a total of 25 grams of soy protein in a day.