Confused about soyfoods? We’re here to help you decide how to incorporate various types of soyfoods into your diet.

Why add soy to your diet?

Soy is a complete protein, and soyfoods are rich in vitamins and minerals including folate, potassium and even fiber in some cases. In the past 15 years, soyfoods have attracted the attention of research scientists around the world for health properties beyond basic nutrition as well. Soy is a versatile bean — it’s found in foods like milk and sauce, and can be added to foods like breads, cereals and meat products, and is also used as a meat substitute in vegetarian products such as soy burgers and soy hot dogs.

Four soyfoods items you can incorporate into your diet include the following:

Miso – This rich, salty condiment characterizes the essence of Japanese cooking. It’s a smooth paste made from soybeans, a barley or grain malt, salt and a mold culture. It is then aged in cedar vats for one to three years. Miso adds great flavor to soups, sauces, dressings, marinades and pates.

Edamame – These large soybeans are harvested when the beans are still green and sweet tasting. They can be served as a snack or main vegetable dish after boiling in slightly salted water for 15-20 minutes. They are a good source of both protein and fiber.

Tofu – Tofu is sometimes referred to as soybean curd and is a soft, cheese-like food made by curdling fresh, hot soymilk with a coagulant. Tofu is a bland product that easily absorbs the flavors of other ingredients with which it is cooked. Tofu is rich in both high-quality protein and B vitamins and is low in sodium. Types of tofu include firm – higher in protein, fat and calcium than other forms of tofu; soft – good for recipes that call for blended tofu; and silken – a creamy product that can be used as a replacement for sour cream in many dip recipes.

Tempeh – A traditional Indonesian food, tempeh is a chunky, tender soybean cake. Whole soybeans, sometimes mixed with another grain such as rice or millet, are fermented into a rich cake of soybeans with a smoky or nutty flavor. It’s a great source of protein and because it is fermented is an excellent source of gut-friendly probiotic bacteria. Tempeh can be marinated and grilled and added to soups, casseroles or chili.

This handy infographic explains some common soyfoods and how you can incorporate them into your diet.
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Noun. Miso is a fermented seasoning paste of soybeans, often used to flavor soups and sauces. Miso is high in protein and is also rich in vitamins and minerals. Japanese origin.

Used in a sentence:

I enjoy miso soup with rice.

_{The image “Miso Soup” by mroach is licensed under CC BY-SA 2.0.}

The post Word of the Week: Miso appeared first on Best Food Facts.

Soyfoods are growing in popularity. According to the Soyfoods Association of North America, the U.S. retail soyfoods industry totaled $4.5 billion in 2013 — that’s up from $1 billion in 1996. Soyfoods leading the charge include food bars, tofu and edamame. The 2014 Consumer Attitudes About Nutrition, Health and Soyfoods report shows that 31 percent of Americans consume soyfoods and soy beverages at least once a week, up from 24 percent in 2010. And the number of people who say they never consume soy products is down — 26 percent in 2014 versus 35 percent in 2010. The survey also found that 45 percent of consumers actively seek out products that contain soy.

Soy — it’s quite a versatile bean! Some popular soyfoods include:

• Edamame
• Tofu
• Tempeh
• Miso
• Soy Milk
• Soy Nuts
• Soy Nut Butter

People also enjoy soy yogurt, soy nutrition bars and beverages, and use soy flour, textured soy protein and soy protein isolate.

Join us this month as we savor the possibilities of soyfoods!

_{The image “Ediblemame” by Quinn Dombrowski is licensed under CC BY-SA 2.0.}

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