The health benefits of soy foods have been making headlines recently. Countries where soy products are a dietary staple have lower rates of many chronic diseases, and researchers are now beginning to identify specific components in soybeans that appear to be responsible for its good effects. Soybeans are an excellent source of high-quality protein, as complete as the protein found in meat. They are rich in calcium, iron, zinc, several of the B vitamins and fiber. Soybeans also have fat, but don't let that scare you away. When soy products are consumed, they generally lower the overall fat content of the diet by replacing higher-fat foods like meat and dairy products. Also, fat from soy is better in quality than animal fats. It is low in harmful saturated fat, but is rich in omega-3 fatty acids, which are believed to protect against some chronic diseases. Soybeans are also an excellent source of linoleic acid, a fat that your body needs but cannot make on its own. You must get it from food.
In addition to these nutrients, soybeans contain a wealth of phytochemicals. These are substances in foods that are active in your body to reduce your risk for disease. One potent group of phytochemicals, called isoflavones, is virtually unique to soy.
Making soy foods a part of your diet will set you on the road towards a healthier life. Even a single daily serving of soy foods appears to have a protective effect. People who frequently consume soy foods have lower rates of many types of cancer, including breast, colon, lung and prostate cancers. They also have much lower rates of heart disease. Adding soy protein to the diet can dramatically lower cholesterol levels and significantly reduce the risk for heart disease. As part of a healthy diet, soy foods also can help control diabetes and kidney disease, and may reduce the risk for osteoporosis.
No one knows exactly how much soy you need to eat to gain its health benefits, but it appears that a serving a day may be sufficient. That is about half a cup of soybeans or TSP (textured soy protein), four ounces of tofu or tempeh, or a glass of soy milk. If you pour a cup of soy milk over your cereal in the morning, that's all it takes. Or make yourself a soy drink. Snack on a handful of soy nuts. There are lots of ways you can do it!
Most supermarkets now carry tofu and a variety of meat analogs made from soybeans. Often these are located in a special natural foods section, but increasingly there are brands that are on the regular shelves. Ask your grocer to help you locate what you are looking for. Stores can also order a product for you if their distributor carries it. A natural foods store will usually have a wide variety of soy products in stock, as will Asian groceries.
Whole soybeans
Fresh green soybeans are sometimes found in the freezer section of a natural foods or Asian market, and may seasonally be found in the produce section. Dried soybeans are available packaged or in bulk where you buy natural foods, although you may need to purchase black soybeans through a mail order supplier. Canned soybeans, both yellow and black, are available at natural foods stores.
Tofu
Regular tofu is kept refrigerated, often in the produce section. You may find aseptically packaged tofu there also, or it may be on the shelves with the natural foods.
Tempeh
This will be frozen or refrigerated, usually with natural foods products. Read the label to see if you are getting soy tempeh or one with grains added. Marinated tempeh is also available.
TSP (Textured Soy Protein)
TSP flakes or granules can be purchased in bulk or sometimes in packages. If you buy a package, read the label to see if you are getting pure TSP or if seasonings have been added. Chunks and larger sizes of TSP are available only by mail order.
Soy milk
Soy milk is usually in aseptic cartons on the shelf in the natural foods section. Refrigerated cartons of soy milk may be found in the refrigerated section of a natural foods store or grocery, sometimes in a special area and occasionally with dairy milk.
Soy flour
Defatted soy flour may be purchased from a bulk bin or in a package. Packaged soy flour may be toasted, although the label may not say so. This is fine for most uses, but not for making soy milk. Full-fat soy flour should be in the refrigerated section of the store.
Soy grits
These may be purchased in bulk or packaged, usually in a natural foods store. They may be on a shelf with hot breakfast cereals or with whole-grain flours.
Soy oil
This is sold with other cooking oils in the grocery store. Many vegetable oils are soy oil; read the label if you are not certain.
Miso
Miso is sold refrigerated, usually in a natural foods store. Sometimes it comes in a plastic tub, sometimes in a container much like a plastic bag. Dry packages of miso are sometimes available on the shelf, but their flavor is not the same as regular miso.
Soy nut butter
This comes in a container like peanut butter. Look for it in a natural foods store near the other nut and seed butters, like peanut butter or tahini, or next to other soy products.
Meat analogs
There are many varieties of these and they can be found in various places. Some brands are carried by supermarkets and can be found in the freezer section or on the shelves. Other brands are found only in natural foods stores or the natural foods section of the supermarket. If you are interested in a specific product, ask your grocer.
Beans are rarely much of a problem for people who eat them often, but those who are unaccustomed to them may have some discomfort. Our digestive systems cannot break down all of the oligosaccharides (complex sugars) in beans, but bacteria in the large intestine ferment these sugars and produce gas as a by-product. Several strategies that may help you adjust:
This list shows easy ways to substitute soy food ingredients in dips, salad dressing, soups and stews, shakes, entrees, sandwiches and desserts. While reductions may seem small, over time they add up to better health when incorporated into a well balanced diet.
Food Ingredient |
Soy food Substitution |
Serving Size |
Fat Grams Saved |
Cholesterol Milligrams Saved |
Calories Saved |
Ground Beef |
1/2 cup textured vegetable protein granules (plain or beef flavored), reconstituted |
3 ounce portion, cooked |
14 |
71 |
99 |
Egg |
1/4 cup silken "lite" firm tofu, mashed |
Equivalent to 1 egg |
4.5 |
213 |
53 |
Cheddar Cheese |
Soy-based cheddar cheese |
Per ounce |
4 |
30 |
36 |
Dairy Whole Milk |
Regular soymilk or regular reconstituted instant soymilk |
8 ounces |
4 |
33 |
10 |
Dairy 2% Milk |
Soymilk - lite or reduced fat or reduced fat reconstituted instant soymilk |
8 ounces |
3 |
18 |
20 |
Chicken Breast without skin, small chunks |
Textured vegetable protein small chunks (chicken flavored) 1/2 rehydrated |
3 ounce portion, cooked |
3 |
77 |
58 |
Sour Cream |
Tofu sour cream |
1 Tablespoon |
2.5 |
5 |
19 |
Egg (as a leaving agent in baking) |
1/4 cup soft tofu, mashed |
Equivalent to 1 egg |
2.5 |
213 |
33 |
Ricotta Cheese Part Skim |
Tofu, firm, mashed to ricotta consistency |
1 Tablespoon |
no difference |
5 |
no difference |
Sources: USDA Human Nutrition Service, Agriculture Handbook, #18-16, Composition of Food, Legumes and Legume Products; and product information
Guide to Modifying Recipes: a One-for-One Substitution
If you are new to cooking with soy foods, don’t worry! Many soy products are fast and easy to use, and they are adaptable to a wide range of cooking styles. Start slowly. Find a recipe that looks appealing to you and give it a try. If you or your family are finicky about new foods, begin with something that looks and tastes familiar. Let them try it before you tell them it's got a new ingredient. Bread or a dessert made with a soy product usually brings rave reviews and a willingness to try something else.
To reduce calories, total fat, saturated fat and cholesterol, use the following table as a one-for-one substitution:
| Lard, butter or shortening | soybean oil margarine |
| 1 tablespoon margarine | 3/4 tablespoon soybean oil |
| 1 cup margarine | 3/4 cup soybean oil |
| 1/2 cup margarine | 1/3 cup soybean oil |
| Baking chocolate, 1 oz. | 3 Tablespoons coca + 1 tablespoon soybean oil |
| 1 cup milk | 1 cup fortified soy milk |
| 1 cup fruit yogurt | 1 cup soft silken tofu + fruit of your choice, blended |
| 1 egg | 1 tablespoon soy flour + 1 tablespoon water |
| 1 egg | 1 - 2" square of tofu |
| Soy milk | 1 cup full fat soy flour + 3 cups water |
| 1 cup ricotta cheese | 1 cup firm tofu, mashed |
| 2 tablespoons flour | 1 tablespoon soy flour |
Replace 1/4 of the flour in self-rising baked goods with soy flour.
Replace 1/3 cup of the flour in quick breads with soy flour.
1 serving of soy food =
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