Soy is a healthy source of high-quality protein and healthy low-fat cooking oil, high in Vitamin E. Soy contains no cholesterol, little or no saturated fat, and lots of protein and quality fiber.

Soybeans are an important part of a healthy diet

Soybeans are an important part of a healthy diet

In particular, soy foods can be an important part of a healthy diet.

The more researchers look at soybeans, the more they like what they see. Increasing scientific research, many experts have shown soybeans to be an important part of a healthy diet. In these days when demand is greater than ever for foods that taste good and are good for you, soybeans can do it all.

Here are some ways you can include soy or may include soy in your diet:

Traditional soy

Green soybean (Edamame)

These large soybeans are harvested while the beans are still green and have a sweet taste and can be served as a snack or a main vegetable after boiling in slightly salty water for 15 minutes and 20 minutes. They are high in protein and fiber and contain no cholesterol. Green soybeans are sold frozen in pods and peeled.


Natto is made from fermented, cooked soybeans. The fermentation process breaks down the complex proteins of beans so that natto is easier to digest than pure soybeans. In Asian countries, natto is traditionally served as a topping for rice, in miso soup and used with vegetables. And natto can be found in Asian and natural food stores.


Miso is a rich, salty condiment that characterizes the essence of Japanese cooking. The Japanese make miso soup and use it to flavor many foods. A smooth mixture, miso is made from soy and a cereal like rice, plus salt and mold culture, then incubated in cedar casks for one to three years.

Soy bean

Roasted soybeans are whole beans that have been soaked in water and then roasted until browned. Soy can be found in a variety of flavors, including chocolate covered. Rich in protein and isoflavones, soynuts have a texture and flavor similar to peanuts.


Soya soaked, finely ground and filtered creates a liquid called soymilk. Pure, unsweetened soy milk is an excellent source of high-quality protein and vitamin B. Soy milk is often found in aseptic containers (unmixed, stable shelves), but can also be found in quart and half gallon containers in milk cartons at the supermarket. Soy milk is also sold as a powder that must be mixed with water.

Soy sauce (Tamari, Shoyu, Teriyaki)

Soy sauce is a dark brown liquid made from soy that has undergone fermentation. Soy sauce is salty, but less sodium than traditional table salt.

Tofu & tofu products

Tofu, also known as soy milk, is a soft, cheese-like food that easily absorbs the flavor of the other ingredients that it is cooked. Tofu is rich in high quality protein and vitamin B and low in sodium. Tofu is hard and concentrated and can be sliced ​​and served in soups, stir-fried or baked. Hard tofu is higher in protein, fat and calcium than other types of tofu. Soft tofu is good for the recipe called mixed tofu.


Tempeh, a traditional Indonesian food, is a soft, chewy soybean cake. Pure soybeans, sometimes mixed with another cereal like rice or millet, are fermented into a soy-rich cake with a smoky or nutty flavor. Tempeh can be marinated and grilled and added to soups, casseroles or chili.

Food made from soy

Soy butter

Made from roasted, whole soynuts, then crushed and mixed with soybean oil and other ingredients, soynut butter has a slightly nutty flavor, is less fat than peanut butter, and provides many other nutritional benefits.

Infant formula, based on soy

Soy formulas for babies are similar to other infant formulas except the use of soy protein isolate as a basis. Carbohydrates and fats are added to achieve a liquid similar to breast milk. The American Academy of Pediatrics says that for full-term children with unmet nutritional needs from breastmilk or formula, soy protein-based formulas are a safe and effective alternative to supply. Nutritional level suitable for normal growth and development.

Nutritional value of soy

Soybean meal (50% Protein)

Soybean flour is made from roasted soybeans into fine powder. It is 50% protein, so it helps increase protein in recipes. Soybean meal is gluten-free and comes in three varieties: Natural or full-fat, containing the natural oils found in soybeans; degreasing, removing oil during processing; and lecithined, there is lecithin added to it.

Quality lecithin

Derived from soybean oil, lecithin is used in food production as an emulsifier in high-fat and oily products.

Isolate Soy Protein (Soy Protein Isolate)

When the protein is removed from the defatting scale, the result is isolated soy protein, the highest refined soy protein. Containing 90% protein, soy protein isolates possess the largest protein content of any soy product. They are a source of highly digestible amino acids.

Isolate Soy Protein (Soy Protein Isolate) - the highest refined soy protein

Isolate Soy Protein (Soy Protein Isolate) – the highest refined soy protein

Soybean oil & products

Soybean oil is a natural oil extracted from whole soybeans. This is the most widely used oil in the US, accounting for more than 65% of our total fat and vegetable oils. The oil is sold in a grocery store under the common name of vegetable oil, usually 100% soybean oil or a mixture of soybean oil and other oils. Soybean oil is cholesterol free and high in polyunsaturated fats. The new oils are also being produced from high oleic soybean varieties that contain no trans fat and are low in saturated fat.

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