 Part I of this series on soy summarized current scientific data on soy, focusing on what is currently known about its effects on cancer and heart disease. Part II explored two misleading media narratives, addressing unfounded but widely circulated concerns that despite its many beneficial effects, consuming normal quantities of soy might also have adverse effects on memory and masculinity. In this final installment of our three-part series, we look at ways to prepare and use soy products in ways that are healthful and enjoyable.
One cardinal rule of nutritional counseling is that unless a food is enjoyable, most people will not consume it on a long-term basis no matter what health benefits it promises. Because soybeans (like beans of all types) are quite nutritious but have a bland taste, finding appealing soy recipes is a necessity.
Fortunately, over the past several centuries Asian (and now Western) cooks have solved this problem. Combining soy products such as tofu or tempeh with a variety of vegetables and grains, and adding spices including worldwide favorites like garlic and ginger, we have readily available answers to soy’s taste challenges.
Tofu and Tempeh
The United States is the world’s largest producer of soybeans, yet most Americans have little familiarity with the ingenious Asian culinary inventions, tofu and tempeh. As William Shurtleff and Akiko Aoyagi wrote in their 1970s classic, The Book of Tofu, it is as if most people in the world’s largest wheat producing nation had never heard of bread.
So what are these soyfoods?
Tofu is essentially a soy-based version of cheese, formed by coagulating soy milk and then pressing the curds into blocks. Tempeh starts with whole soy beans rather than soymilk, preparing them through a process that includes soaking, cooking and fermentation. Because tempeh is denser than tofu (due to its lower water content), its protein levels per portion are higher, at 18 grams per serving compared to 10 for tofu. With the World Health Organization recommending 56 grams of protein a day for average-sized men and 48 for women, these soy foods are highly valued sources of plant-based protein. Aside from their protein content, the soybeans that form the basis of tofu, tempeh and soy milk also are a good source of fiber, calcium, and vitamins B and E.
Soymilk is produced by soaking dry soybeans and grinding them with water. During preparation, it is brought to a boil, thus inactivating its trypsin inhibitor. Heating at or near the boiling point is continued for a period of time, 15-20 minutes. The protein content of soymilk is equivalent to that of cow’s milk. Health-conscious people should be aware that, like all other foods, soymilk can be made better or worse by adding helpful or harmful substances. On the positive side, some soymilk is fortified with additional calcium and/or other vitamins and minerals. On the negative, the addition of sugar to many soymilk products diminishes their overall health benefits. The best choice is unsweetened soymilk. This is not the same as “plain” soymilk, which does contain added sugar and is marketed as “plain” in comparison to flavored soymilks which have vanilla or chocolate flavoring in addition to added sugar. |
