Soy isn’t just for vegetarians any more. Every day, more Americans are discovering the health benefits of soy and finding ways to incorporate soy products into their diets.
One of the most prominent benefits of soy protein is its effect on cholesterol. Studies have shown that, when combined with a diet low in cholesterol and saturated fat, soy protein can decrease the amount of LDL (bad) cholesterol and triglycerides in the blood, which in turn decreases the risk of coronary heart disease. According to research, every 1% decrease in LDL cholesterol equals a 2% reduction in the risk of heart disease.
To realize the heart-healthy benefits of soy protein, you should consume a total of at least 25 grams of soy protein each day. The FDA recommends four daily servings of at least 6.25 grams of soy protein. To meet FDA standards for soy food products and claim the heart-healthy benefits of soy on their product label, soy foods must contain:
- 6.25 grams or more of soy protein
- Less than 3 grams of total fat
- Less than 1 gram of saturated fat
- Less than 20 mg of cholesterol
Soy is Loaded with Good Nutrition
In addition to its cholesterol-lowering ability, soy protein is packed with nutrition:
- Soy protein contains all the essential amino acids of protein found in animal foods, making it an excellent substitute for meat.
- Many soy foods are a great source of complex carbohydrates because they are high in fiber.
- Besides fish like salmon and tuna, soybeans are one of the best sources of heart-healthy omega-3 fatty acids.
- Soy is high in vitamins and minerals such as calcium, folate and iron.
- Many soy foods have a low glycemic index, so they have little effect on blood sugars and are a healthy alternative for those with diabetes.
Some of the most well-known forms of soy protein and most widely available are edamame, soy milk and tofu. But as the demand for soy products increases, more food manufacturers are expanding their selections. Look for soy cheese, soy yogurt, soy pasta, soy veggie burgers and roasted soy nuts, among other soy foods, at your local grocer or health food store. Be sure to check the product label to make sure it adheres to FDA recommendations.
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