Top 10 Soy Products Which is Good for Your Health and Its Benefits

Soy Products Good for Your Health and Its Benefits

If you just know Tofu as a healthy soy product, then this post is meant for you. While we all know that soy and soy products are good for health, we are not aware about the long list of products that contain soy and are easily available. Several food alternatives that contain soy have become quite popular these days. Here are some of soy products that you can include in your diet for good health.

1. Soy Milk

One of the most common soy products that tastes as good as milk is Soy milk. To prepare soy milk, soybeans are soaked first. Then, they are grounded finely and finally strained to prepare soybean milk or soy milk. Experts recommend unfortified soy milk to people who are lactose intolerant for its excellent source of protein as well as B Vitamins. Many brands even offer fortified soy milk for added benefits. Soy milk does not require refrigeration till it is opened. It stays good for 12 months without refrigeration. However, the only drawback is that plain soy milk does not offer the goodness of calcium and vitamin D.

2. Soy Sauce

If your weekend dinner is incomplete without soy sauce, then you are in for a healthy surprise. Soy sauce is prepared from fermented soybeans using salt and water. There are several varieties of soy sauce available these days which include light soy sauce, dark soy sauce, low sodium soy sauce, tamari and many others.

The variety depends upon the type of ingredients and method used to prepare the sauce as well as the region where it is being prepared. For instance, Tamari comes from Japan and is sans any grain, giving a unique flavor. While soy sauce is high in sodium, it is also a rich source of protein, antioxidants as well as isoflavones and small quantity of fiber.

3. Textured Soy Protein

You might not be aware of textured soy protein, but you very well know about soya chunks, soya granules, soya slices, soya flakes, bits or even crumbles. Well, all these are varieties of textured soya protein. If you are looking for protein-rich foods, then textured soy protein will be apt for you as it is at least fifty percent protein.

It is a rich source of not only soy protein but also dietary fiber and isoflavones as well. It even contains essential amino acids that are required for growth.

Textured soy protein does not contain any fat or cholesterol and is low on sodium. It is recommended for its benefits like prevention of heart ailments.

4. Miso

If you are fond of some particular soups and are not aware of the reason why they taste better, then hunt for the ingredients. They might contain Miso. Miso is a flavorful sweet paste that is prepared through fermented soybeans. It is used to enrich soups, marinades, dressings and even dips.

They are available in several flavors, colours and aromas. It is a rich source of beneficial enzymes, phytochemicals and even bacteria that aid digestion and keep the gut healthy. There are three main types of miso available viz. barley miso, straight soybean miso and rice miso. The different colours of miso are white miso, yellow miso, red miso and hatcho miso.

5. Soy Flour

Full of protein, dietary fibers, isoflavones, bio-active components along with iron, potassium as well as B vitamins, Soy Flour is considered to be quite healthy. Soy flour comes from ground soybeans. If you fond of baked goods, then add soy flour for extra moisture. Soy flour even helps in reducing the fat that is absorbed in many fried foods. In addition, this flour is gluten-free.

6. Soy Dairy Free Products

There are a range of dairy free products prepared from soy. They are dairy alternatives like cheese alternatives, soy sour cream, soy yogurt, soy cream cheese as well as frozen soy milk desserts. The highlight of these products is that they are free of lactose and even milk protein. The good news is that these products are rich in essential fatty acids. With no cholesterol, they also offer protein, potassium, dietary fiber, B vitamins, iron, and isoflavones. These dairy alternatives are prepared from soymilk or tofu or a combination, depending upon the product.

7. Soy Nut Butter

If you are fond of peanut butter, but are worried about fat present in it, try soy nut butter. Prepared from fresh roasted whole soybeans, soy nut butter is very close to peanut butter, both in taste and texture. However, unlike peanut butter, soy nut butter is less on fat and free of cholesterol. This nut butter is high in soy protein and offers all the essential amino acids.

8. Tempeh

To prepare tempeh, whole soybeans are first thoroughly cleaned. They are then boiled and dehulled. After several processed, they are fermented for tempeh. Tempeh is essentially a tender white cake that is prepared of cooked soybeans. At times, even legumes, seeds and grains are added along with soybeans to give a different flavor and texture. In taste, it is chewy and tender.

Tempeh can be cooked easily and quickly and can be used to prepare a variety of dishes using different methods. Tempeh is high on soy protein and dietary fibers. Along with this, it is a rich source of potassium, iron, isoflavones, saponins, and folic acid as well.

9. Tofu

Soybean curd or tofu is a widely popular soybean product. Tofu is available in superstores as smoked, crumbled, baked or marinated. There are several ways to use tofu in meals. It is an excellent addition to several cuisines. To prepare tofu, soybeans are first washed, soaked and then grinded in water. The slurry is then filtered to give soymilk which is then further processed using coagulants to give tofu. This soy product is high on iron and protein. Several brands fortify tofu to make it healthier.

10. Whole Soybeans

Whole soybeans are used in stews, soups as well as sauces. They can be used in several ways. Whole soybeans are available in several varieties like dried yellow soybeans, dry soybeans, edamame, black soybeans and roasted soybeans. They all taste different and are widely popular. If you happen to use fresh soybeans, you need to soak them before cooking. They are a rich source of soy protein, dietary fiber, folic acid, isoflavones, potassium and other vitamins and minerals.

If you happen to be a vegan or a vegetarian, then stock on soy products for a healthy intake of protein. They are easily available, easy to prepare and benefits your health as well. I am heading to superstore, should I get you some soy products for your dinner?

Do you like to have Soy and Soy products in your daily routine? Share your views in the comments section.

Are these 15 Plant-Based Proteins a Part of Your Vegan Diet Yet?

Are these 15 Plant-Based Proteins a Part of Your Vegan Diet Yet?

Shaurya is a lean 2 years old kid. Her mom, Sheena, accompanies him to the play area every day. She made a new friend there. While discussing about food habits, the new friend was surprised to know that Sheena does not feed eggs to Shaurya. “No eggs means no protein” she opined. Further, she retorted, “That is the reason Shaurya is lean and not plump like my daughter.” Being a vegan, Sheena was tensed that she will have to cook eggs and even feed her kid. Will she have to give up her vegan diet?

I can totally relate with Sheena. Being a mother of slender two year old is quite tough. I regularly get advises and counseling on what to feed my daughter and how to go about to put on some pounds on her. One of the frequent advises that I get is that of feeding egg to her. To get out of my inhibitions, I searched further and even asked elders in the family about what can be done to make sure that we have a protein rich vegan diet. Surprisingly, I got many foods that are both rich in protein and vegan in nature. I have prepared a chart and stuck it on my fridge. This reminds me to include one of the several protein rich foods in our diet, every day. Are you curious to know what these are?

1. Tofu

If you are still not aware what does this four letter word mean, you are keeping your family away from one of the powerful protein packed foods. Earlier due to ignorance, it was not easily available. However, now you can hunt for it. I replace the humble paneer with tofu these days when it comes to preparing starters or side dish. With its chunky taste, no one’s complaining too.

2. Black Beans

Tall, dark and protein-some, black beans are my favorite. I add them to rice preparations and even toast mixes to give a punch to the recipes. The best thing about black beans is that it is not only packed with protein but also contains antioxidants.

3. Lentils

If nothing is working out, lentils always do. They are my favored source of protein. I make sure that my family is gorging on them with flat breads or rice. Not only protein, they also add fibers to your diet. Amazing, isn’t it?

4. Quinoa

Are you hunting for protein-licious food that is also gluten-free? It is a type of grain and is loaded with
protein as well as other nutrients like fiber, antioxidants, magnesium and others. What I like about quinoa is that it can be used in several recipes. It is not a grain but acts like one and this makes it special.

5. Peanut Butter

Who would deny tasting the best of both the worlds? Peanut butter is full of protein and is quite satisfying. Spread it, bake it with the cookies or just lick it, you would never get enough of its chunky taste.

6. Chia Seeds

Chia seeds have become quite popular these days. They are not only rich in protein but also keeps you full for a longer period, especially if you are looking for something that can become a part of your healthy diet. Sprinkle them on the pudding for your kids. The dessert gets a makeover with these pretty seeds.

7. Tahini

Tahini is a type of spread that primarily contains sesame besides other ingredients. It is very healthy because of its high protein content and present of iron, potassium, magnesium and B vitamins.

8. Green Peas

My kid loves snacking on boiled green peas. I like this because they are full of protein, fiber, leucine, amino acids and other nutrients. Plus, they can be added to several recipes, be it rice preparation, starters and even muffins too.

9. Chickpeas

They are chic and healthy. Loaded with protein, chickpeas are like a meal in itself. They should be a part of your diet. Chickpeas are quite versatile and can be included in various recipes. If you are a fan of hummus, go grab some chickpeas and pita bread now!

10. Amaranth

Have you heard of Amaranth? Very similar to quinoa mentioned above, it looks like grain. Brimming with protein, magnesium, iron and B vitamins as well, make sure you get yourself this on your next trip to supermarket.

11. Spinach

My mom used to tell me about the benefits of spinach, every time I denied eating it. And thankfully people who created Popeye made him eat Spinach. This made this vegetable quite popular among the kiddos. It is full of fibers, protein and iron as well.

12. Pumpkin Seeds

While snacking on a pack of pumpkin seeds, you might not have realized how healthy they are. They are full of protein, firstly, and then they even rich in magnesium. You can include them in various recipes or eat as it they are, your choice.

13. Broccoli

Whether you are like broccoli soup or not, this veggie should be a part of your diet. Toss it, pan-fry them, decorate your pizza or have them in the form of baked starters. Make sure that your kids too gorge on this protein-rich food that is also high on calcium, B vitamins, Vitamin C and loads of fiber. All this for only 30 calories. Would you believe this?

14. Almonds

They are good for health, that you know. But, are you aware that these nuts are not only high on fiber but on protein as well? The cookies you baked in the morning are looking forward to some almond slivers on their top, will you please help them?

15. Oatmeal

When I had a bowl of oatmeal and milk in the morning, little did I know that I am also getting a good share of protein! Oatmeal is full of fiber, less on starch and even high on magnesium, zinc, phosphorous, selenium, B vitamins and manganese. So, did you decide what will be your breakfast tomorrow morning?

It is time to break the myth that protein should be consumed only for dinner or it comes only from animal. Protein should be had throughout the day. Have it during breakfast or snack it in form of almonds or pumpkin seeds, protein can be inserted here or there in your meals, whenever it is feasible.