2008 Woodie Awards
The wonders of soy
Katrina Hartwood
Issue date: 1/30/08 Section: Life
Last week's column about protein mentioned soy as a great alternative to animal protein, but there are also many benefits to consuming soy products either in addition to consuming animal protein or as a replacement for animal protein in the diet.
Because my little sister is allergic to milk products, part of my life growing up was trying not to mistakenly eat her non-dairy cheese. Now that I am not able to eat dairy either due to a chemical intolerance that triggers migraines, I have been opened up to all the new non-dairy soy products that are on the shelves at grocery stores. I have also looked online for some products that I have not been able to find in Pocatello stores yet.
Soy is a plant product and soybeans can be made into many different soy products. Tofu is made from soybeans that have been pureed. Edamame is actually green soybeans. Tempeh is another meat substitute made from soybeans that have been fermented. Miso is a fermented soybean paste and soy nuts are a delicious way to enjoy soy as a snack on the go.
With so many different methods of production, there are many foods that can be enjoyed as soy products instead of the regular diary or animal products. Soy is a good source of B vitamins as well as potassium and zinc. Soy is also low in calories and saturated fat.
Not only does soy not contain dairy or any animal products at all, it also does not contain gluten. For people with Celiac's disease, a condition where the body reacts negatively to gluten, soy flour can be substituted for wheat flour. Soy flour has higher protein content than regular baking flour, but may yield some unfavorable results when not replaced correctly. Gluten is needed for a baked product to hold together and have the correct texture, so there are some limits to baking with soy flour.
Although some non-dairy soy products leave a lot to be desired, many products are very similar to dairy products. Soy milk can be purchased in many varieties other than plain. Vanilla and chocolate soy milk are great ways to try soy milk if a person is hesitant about the taste. There is also low fat soy milk, soy milk with added fiber and my favorite, soy milk with DHA, an omega-3 fatty acid that is associated with healthy brain function and development and is an anti-inflammatory. Finding soy ice cream in a Pocatello grocery store was one of my happiest moments last semester.
Soy proteins have been identified in studies as being able to decrease LDL cholesterol and triglycerides. This is good news for people with high cholesterol because it is a natural way to lower cholesterol through diet as to maintain good cardiovascular health.
There is also evidence through studies to suggest that the compounds in soy, flavonoids in particular, can help prevent against certain types of cancers. There are some conditions that may not be benefitted from regular consumption of soy products and there are some conditions that limit the amount of soy that should be eaten. Overall, soy is a great way to get the protein, fiber and nutrients the body needs.
Katrina Harwood is a senior in the Dietetics Program in the Department of Health and Nutrition Sciences. She can be reached at harwkatr@isu.edu.
Because my little sister is allergic to milk products, part of my life growing up was trying not to mistakenly eat her non-dairy cheese. Now that I am not able to eat dairy either due to a chemical intolerance that triggers migraines, I have been opened up to all the new non-dairy soy products that are on the shelves at grocery stores. I have also looked online for some products that I have not been able to find in Pocatello stores yet.
Soy is a plant product and soybeans can be made into many different soy products. Tofu is made from soybeans that have been pureed. Edamame is actually green soybeans. Tempeh is another meat substitute made from soybeans that have been fermented. Miso is a fermented soybean paste and soy nuts are a delicious way to enjoy soy as a snack on the go.
With so many different methods of production, there are many foods that can be enjoyed as soy products instead of the regular diary or animal products. Soy is a good source of B vitamins as well as potassium and zinc. Soy is also low in calories and saturated fat.
Not only does soy not contain dairy or any animal products at all, it also does not contain gluten. For people with Celiac's disease, a condition where the body reacts negatively to gluten, soy flour can be substituted for wheat flour. Soy flour has higher protein content than regular baking flour, but may yield some unfavorable results when not replaced correctly. Gluten is needed for a baked product to hold together and have the correct texture, so there are some limits to baking with soy flour.
Although some non-dairy soy products leave a lot to be desired, many products are very similar to dairy products. Soy milk can be purchased in many varieties other than plain. Vanilla and chocolate soy milk are great ways to try soy milk if a person is hesitant about the taste. There is also low fat soy milk, soy milk with added fiber and my favorite, soy milk with DHA, an omega-3 fatty acid that is associated with healthy brain function and development and is an anti-inflammatory. Finding soy ice cream in a Pocatello grocery store was one of my happiest moments last semester.
Soy proteins have been identified in studies as being able to decrease LDL cholesterol and triglycerides. This is good news for people with high cholesterol because it is a natural way to lower cholesterol through diet as to maintain good cardiovascular health.
There is also evidence through studies to suggest that the compounds in soy, flavonoids in particular, can help prevent against certain types of cancers. There are some conditions that may not be benefitted from regular consumption of soy products and there are some conditions that limit the amount of soy that should be eaten. Overall, soy is a great way to get the protein, fiber and nutrients the body needs.
Katrina Harwood is a senior in the Dietetics Program in the Department of Health and Nutrition Sciences. She can be reached at harwkatr@isu.edu.
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