Confused about Soy?

I am a vegetarian (almost all of the time) and I love my new way of eating. I have never been a big meat eater, but in the past few years meat seemed to be taking up a bigger portion on my plate. I am now reclaiming that space, on my plate, for veggies. And I am adding soy in it's place. Today soy is everywhere and in every possible form - beans, nuts, milk, yogurt, cheese, flour, tofu, tempeh and more. You can eat soy alone, cooked, or combined with other ingredients for a fantastic high-protein, low-fat snack or meal. In fact, 1 in 4 Americans eat a soy-based food at least once a week.

Soy is a powerful plant food, packed with valuable protein, essential fatty acids, numerous vitamins and minerals, and fiber. It also contains phytochemicals such as isoflavones, phytate, saponins, and phytosterols. As one of the most widely researched foods for potential health benefits, soy has been touted as a miracle food that may fight cancer, heart disease, osteoporosis and more. The latest research supports that soy has a relatively modest effect on cholesterol levels; and it is a good addition to any heart-healthy diet.

For people who want to eat soy products, up to one to two servings per day is appropriate. Examples of a single serving include:

1 cup soymilk
1/2 cup tofu
1/2 cup soy protein (tempeh)
1/2 cup edamame
1/2 cup roasted soy nuts

For people concerned about GMO (genetically modified organisms) or pesticide exposure, organic soy products are non-GMO and free of pesticides. Be wary of ads and too-good-to-be-true claims for soy-based pills, powders and supplements. For those with a high risk (or history) of estrogen-dependent cancer, soy may be the wrong food. Discuss possible soy consumption with your health care provider, along with medical history, risk factors and treatment options (adapted from Becky Hand, dietitian with Spark Recipes).

Next week I will present Tofu 101. Happy eating everyone.

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Personal Training/Kinesiologist, Workshops
www.gaiaadventures.com