Creating Health & Nutrition Soy Protein and Soy Isoflavones Photo credit: Mc559, Flickr User, Creative Commons Soy is one of the most fermented soybean versatile foods available, patty). Some are made Tip as well as one of the most with soybean extracts: Excellent sources of soy protein researched in terms of its soy isolate, soy protein potential health benefits. concentrate, soy protein include soy milk, tofu, tempeh, miso, To have a better under- flours, soy milk, soy and edamame. Give them a try! standing of this common yogurt, soy-based infant food and ingredient, let’s formula and gluten-free look at what we know at breads. Meat alternatives the soy protein, possibly that soy products will this time. like soy vegetable burgers providing additional have different textures and are good substitutes for health benefits. The culinary characteristics Nutrition Information meat, poultry, and other two main isoflavones in than the foods you are Soybeans are a legume, animal-based foods soybeans, genistein and used to eating, so start meaning their seeds grow because of their high- daidzein, have weak slowly. in enclosed pods. What quality protein. estrogen-like effects. makes them unique from The fat in soybeans Health Benefits other legumes is their are primarily polyunsat- Ways to Add Soy The 2015–2020 Dietary high protein, healthy urated and monounsat- If you are not familiar with Guidelines for Americans fat and fiber content, urated fats, which are soy products, you may notes that “a healthy and lower carbohydrate the heart-healthy fats. want to start by experi- eating pattern can include content. Additionally, Soybeans are one of menting with some of the a variety of soy food soy is a complete plant the few plant foods that snack foods or combining products.” The research protein containing all of provide the omega-6 soy products with regular on soy, soy protein, the essential amino acids (linoleic) and omega-3 products, such as making and soy isoflavones our bodies need. (alpha-linolenic) acids, a vegetable dip with supports the safety of Foods made from soy both essential fatty acids. half-silken tofu and soy’s consumption and its include tofu, edamame Nutritionally, soy is half-regular sour cream. positive health impacts. (fresh soy beans), miso a good source of fiber, In recipes with meat, start When it comes to (a traditional Japanese B vitamins, calcium, iron, by replacing some of heart health, soy protein seasoning made of a thick and other vitamins and the meat with tofu or soy is beneficial in lowering soy-based paste used in minerals. Soy isoflavones crumbles. In lasagna, use LDL cholesterol without sauces, spreads, pickling, are special substances half ricotta cheese and an unfavorable effect and soups), and tempeh found in soybeans that half pureed tofu or soy on HDL cholesterol or (a cooked and slightly work in combination with cheese. Just be aware triglycerides. Recent research suggests health claim on the label that are high in saturated colorectal, prostate, and that consumption of of products containing fat and cholesterol. endometrial cancers. In soy may have a more soy, which simply means Other areas of regard to breast cancer, moderate effect in that the evidence is not research indicate that new research indicates lowering blood cholesterol as strong as necessary soy isoflavones help with that consuming soy may than previously believed. to make the previous bone mineral density in actually lower breast As a result, the U.S. Food statement. For those with postmenopausal women. cancer risk, whereas at and Drug Administration high blood pressure, The components in one time it was thought is proposing a removal consumption of soy soy (fiber, isoflavones, to increase risk. Research of the authorized health protein and soy isofla- protein, and oligosaccha- is ongoing in all of claim stating that vones can help lower rides) may help increase these areas, and it is “consuming 25 grams blood pressure. It is not the amount of beneficial always best to discuss of soy protein a day may clear whether this is due bacteria that make up your personal health reduce the risk for heart to the soy compounds the gut microbiome. situation with your medical disease.” The proposal themselves or the fact that Diets containing soy provider. still allows for a qualified these foods replace foods may also protect against Shopping Tips There is a wide array of fresh, canned, dried, and frozen soy-based products at the grocery store. Dairy aisle Most dairy products are now available with soy as a base, including milk, cheese, yogurt, and sour cream. Some dairy foods may have added soy protein to boost their protein content, so be sure to read the ingredient list. Eggs Soy egg replacers Freezer case Edamame, soy bacon, soy burgers, soy crumbles (ground meat substitute), soy entrees, soy-based ice cream Grocery aisle Canned black and yellow soybeans, dried soybeans, miso, seasoning mixes with soy, soy cereal, soy flour, soy jerky, soy nut butter, textured soy protein (TSP), soy beverage powders Meat counter Garden or soy burgers, soy hot dogs Produce Edamame (in pod or shelled), soy sprouts, tempeh, tofu Snack aisle Soy protein bars, soy nut trail mix, soy nuts 2 Strawberries, White Bean and Edamame Salad ”A flavorful, enticing mix of fresh strawberries, white beans, and edamame in a light vinaigrette, nested on baby spinach, and topped with crumbled feta cheese.” Serving size: 4 INGREDIENTS For the vinaigrette: 1½ tablespoons extra virgin olive oil 2 tablespoons balsamic vinegar ¼ cup apple juice ¼ teaspoon salt 1 8 teaspoon pepper For the salad: 1½ cups cleaned, sliced strawberries 1½ cups shelled edamame, cooked 1 15-ounce can low-sodium white beans, rinsed and drained ½ cup chopped red onion 2 tablespoons chopped fresh basil ½ cup crumbled feta cheese 6 cups baby spinach DIRECTIONS Cook edamame according to package directions while preparing remaining ingredients. Once cooked, rinse edamame under cool water and drain. In a small bowl, whisk vinaigrette ingredients. In a medium bowl, toss together strawberries, white beans, and edamame. Serve on individual plates by nesting strawberries, white beans, and edamame mix atop spinach. Drizzle with dressing. NUTRIENT INFORMATION Per serving: calories 270, total fat 10 g, saturated fat 2 g, sodium 350 mg, total carbohydrate 30 g, dietary fiber 10 g, protein 14 g. SOURCE “What’s Cooking? USDA Mixing Bowl.” https://whatscooking.fns.usda.gov/recipes/ myplate-cnpp/strawberries-white-bean-and-edamame-salad. 3 Examine Your Choices Food Source What I buy now What I plan to buy/change Example: Stir fry Protein Beef cubes Tofu or edamame My goal: Have one meatless meal each week by substituting with soy. Sources U.S. Department of Health and Mayne, Ph.D., on proposal International Food Information Duyff, R. Academy of Nutrition Human Services and U.S. Depart- to revoke health claim that Council, December 5, 2017. and Dietetics Complete Food and ment of Agriculture. 2015–2020 soy protein reduces risk of Retrieved from www.foodinsight Nutrition Guide. 5th ed. New Dietary Guidelines for Americans. heart disease.” October 30, .org/soy-health-fda. York: Houghton Mifflin Harcourt, 8th ed. December 2015. 2017. Retrieved from https:// 2017. Available at http://health www.fda.gov/NewsEvents/ .gov/dietaryguidelines/2015/ Newsroom/PressAnnouncements/ Messina, V. “Soyfoods and Heart guidelines/. ucm582744.htm. Prepared by Sharon McDonald, senior Disease.” Today’s Dietitian 18, extension educator/food safety specialist. U.S. Food and Drug Adminis- Webster, A. “Sound Science: Reviewed by Lynn James, senior extension no. 4 (April 2016): 18–22. educator. tration. “Statement from Susan History of Soy and Health.” extension.psu.edu Penn State College of Agricultural Sciences research and extension programs are funded in part by Pennsylvania counties, the Commonwealth of Pennsylvania, and the U.S. Department of Agriculture. Where trade names appear, no discrimination is intended, and no endorsement by Penn State Extension is implied. This publication is available in alternative media on request. Penn State is an equal opportunity, affirmative action employer, and is committed to providing employment opportunities to all qualified applicants without regard to race, color, religion, age, sex, sexual orientation, gender identity, national origin, disability or protected veteran status. Produced by Ag Communications and Marketing © The Pennsylvania State University 2018 Code UK179 4/18pod.