Soy Protein: Daily Needs

It’s been a diet staple of many cultures for thousands of years. Yet, it seems that with each new study that’s released, soy is “in” one day and “out” the next. Should you include this potentially beneficial food in your diet?

The American Dietetic Association recommends 25 grams of soy protein a day to help reduce total and LDL cholesterol. However, an American Heart Association report released in 2006 found that eating even large amounts of soy (50 grams a day) has only minimal impact on cholesterol and other heart-disease risk factors.

Regardless, soy products may be beneficial to cardiovascular and overall health because soy is a good quality protein that provides fiber, vitamins, and minerals, polyunsaturated fat, is low in saturated fat, and, most important, replaces fattier, higher- cholesterol choices such as red meat.

How Much:
So, how much should you eat? Aim for two to four servings a week. Use soy products to replace high-fat meats.

How to Get It:
Include soy products as part of a well-balanced diet including fruit, vegetables, whole grains, and healthy fats. The best choices are whole sources such as:

• Tofu—often used in stir-fries, it absorbs the flavor of whatever it is cooked in (try low sodium soy sauce).

• Soy nuts–these are roasted soybeans, a high protein snack that's easy to eat on the go.

• Soy milk–a mixture of ground soybeans and water, it's delicious to drink and can replace milk in cereal or coffee. Look for light versions to save on calories.

• Soy flour–add it to baked goods to add protein.

• Edamame—soybeans in the pod, they're easy to cook; just microwave them in a little water.

• Tempeh–can be used as a meat substitute.

• Miso–a soybean paste that you can use in soups.

Soy protein concentrate or isolate is added to many products such as energy bars and veggie burgers. But as with all foods, it's best to use whole, natural sources and avoid processed foods that can add sodium, fat, and calories to your diet.

—Kristen Gilmore Leon, RD