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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What are prebiotics and probiotics? What’s the difference between the two?

Prebiotics are non-digestible food ingredients that are linked to helping promote the growth of “good” bacteria in your digestive system. Probiotics are live cultures or “good bacteria” that can help balance the gut or intestinal flora — the complex community of microorganisms that live in our digestive tracts. The most simple way to describe prebiotics and probiotics is that the prebiotics (pre=before) are what feed the probiotics and good bacteria. The two work together and are often referred to as synbiotics.

What are the health benefits of each?

Prebiotics are principally involved in promoting the growth of beneficial bacteria in the gut, but they have also been shown to increase the absorption of certain minerals like calcium and magnesium. Probiotics, most notably Bifidobacteria and Lactobacilli, may help to balance the intestinal flora and improve immunity. There are currently many investigations and studies under way looking into additional health benefits probiotics may provide.

Why is “gut health” so important?

The bacteria that live in your gut and your health have a mutually beneficial relationship. We give them a place to live (the GI tract) and, in return, they help regulate our immune system, keep our digestive system healthy and protect us from some of the bad bacteria. There has also been a lot of recent research that found a strong connection between our bacteria and many different diseases, including obesity and many gastrointestinal diseases.  

What are some foods that probiotics and prebiotics are found in?

Probiotics: These are found in certain yogurts, other cultured dairy products (like kefir), and fermented foods like kimchi, sauerkraut, tempeh and miso.

Prebiotics: Prebiotics include fructooligosaccharides, such as inulin and galactooligosaccharides. This includes bananas, onions, garlic, leeks, asparagus, artichokes, soybeans and whole-wheat foods.

Because they make the perfect pair, it’s important to eat probiotic and prebiotic foods together. For example, a smoothie with bananas and kefir!

_{Image: “Yogurt parfait with blueberries”  by Pen Waggener is licensed by CC BY 2.0.}

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