Soy Protein

Soy Protein Tips

Soy is an excellent source of protein,vitamins and minerals. How? According to Harvard School of Public Health, soy is a plant-based complete protein, containing all nine essential amino acids, making it a “high-quality” source of protein that is not from an animal. Below are tips on how soy is beneficial to your health and techniques to incorporate soy in your meals.

How is soy beneficial?

  • Soy contains phytochemicals and antioxidants to help protect against chronic diseases including type 2 diabetes and some cancers.
  • Lowers blood pressure and cholesterol
  • Soy is high in protein and fiber
  • Low in calories
  • Contains healthy polyunsaturated fats, which is the healthy fat to consume.
  • Soybeans are gluten-free and can help control weight
  • Diabetic-friendly, as it has a low-glycemic index.

What vitamins and minerals does soy contain? Soy contains an excellent source of Vitamin B, zinc, and iron.

What food contain soy? Soy is in soy beans, edamame (immature soybeans usually steamed or boiled), tofu (condensed soy milk), tempah (fermented soy bean cake made from soybeans) and soy milk.

How much soy can I eat or drink? The Federal Drug and Alcohol Administration, recommends “25 grams of soybeans per day or 2.5 ounces of soybean (plain), 10 ounces of tofu, or 3 ½ cups of soy milk that can help reduce the risk of heart disease and a low saturated fat.” (NDSU)

How can you incorporate soy in your meals?

  • Steam or Boil edamame and eat with your favorite condiment
  • Eat as a Main Dish, Side, Lunch or Dinner
  • Incorporate tempah in a salad
  • Stir-fry canned soybeans
  • Drink a glass of soy milk with your favorite cereal
  • Use soy milk in your favorite smoothie recipe
  • Make tofu burgers as a meat alternative
  • Dessert

Soy is full of protein, vitamins and minerals including health benefits to help protect against chronic diseases and maintain a healthy weight. Trying soy products in meals can help reduce calories and is a vegan alternative to eating meat.

Try this Edamame Greek Salad recipe at home.

Edamame Greek Salad (Source: Soy food Council)


  • ¼ cup red wine vinegar
  • 3 Tablespoons soybean oil
  • ¼ teaspoon salt
  • ¼ teaspoon ground pepper
  • 8 cups chopped romaine lettuce
  • 16 ounces frozen shelled edamame, about 3 cups, thawed
  • 1 cup halved cherry tomatoes
  • 1 cucumber. sliced
  • 1/2 cup crumbled feta cheese
  • ¼ cup chopped fresh basil
  • ¼ cup black olives
  • ¼ cup chopped red onion


  1. In a large bowl, whisk vinegar, oil, salt and pepper
  2. Add remaining ingredients; toss to coat.
  3. Serve immediately

Yield: 4 servings


Colorado State University. The Pros and Cons of Soy in Women.

Harvard T. H. Chan-School of Public Health. The Nutrition Source. Straight Talk About Soy.

North Dakota State University. (NDSU). Food and Nutrition. Simply-Soy Teaching Package.

The Soy Foods Council - Edamame Greek Salad.

USDA. SNAP-Ed Connection. A Family tends to their vegetable garden.

USDA. Crediting Tempah in the Child Nutrition Programs.

5/5/2020 8:03:49 PM
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