AboutKidsHealth

 

 

Soy foods in your dietSSoy foods in your dietSoy foods in your dietEnglishNutritionChild (0-12 years);Teen (13-18 years)NANAHealthy living and preventionCaregivers Adult (19+)NA2010-05-10T04:00:00ZKellie Welch, RD7.0000000000000066.00000000000001034.00000000000Flat ContentHealth A-Z<p>Soy is a healthy source of complete protein. Includes tips on adding soy to your diet.</p><h2>What is soy?</h2><p>Soy products come from soybeans. Soybeans are vegetables that have been part of Asian diets for centuries. </p><p>Soybeans are used to make tofu, soymilk, soy flour, miso and many other foods. Unlike other plant foods, soybeans have a high protein content, equivalent to animal foods. Like meat, soy is a complete protein. This means that it provides all the essential amino acids that your body needs but cannot produce on its own. </p> <h3>Soy provides more than protein</h3><p>Not only is soy a good source of protein, it also provides many other beneficial nutrients. Soy contains two healthy types of fat, called omega-3 and omega-6 fatty acids. Soy is also an excellent source of <a href="/Article?contentid=1449&language=English">folate</a>, <a href="/Article?contentid=1450&language=English">iron</a>, <a href="/article?contentid=1448&language=English">calcium</a>, <a href="/Article?contentid=1447&language=English">vitamin D</a>, <a href="/article?contentid=1452&language=English">zinc</a>, insoluble fibre, phosphorus, copper, <a href="/Article?contentid=179&language=English">magnesium</a>, manganese and <a href="/Article?contentid=1453&language=English">B vitamins</a>.</p><p>Soy has many health benefits. It has been linked to reducing menopausal symptoms such as night sweats and hot flashes. Soy can increase bone density, thus offering protection against osteoporosis. Soy can also help lower blood cholesterol levels, helping to reduce the risk of heart disease. </p><h2>Key points</h2> <ul> <li>Soy is a protein rich vegetable. </li> <li>Soy has many health benefits.</li> <li>Soy can be eaten and cooked in many ways.</li> <li>Introduce soy into your diet slowly.</li> </ul>
Aliments à base de soja dans votre régime alimentaireAAliments à base de soja dans votre régime alimentaireSoy foods in your dietFrenchNutritionChild (0-12 years);Teen (13-18 years)NANAHealthy living and preventionCaregivers Adult (19+)NA2010-05-10T04:00:00ZKellie Welch, RD7.0000000000000066.00000000000001034.00000000000Flat ContentHealth A-Z<p>Le soja est une source saine de protéines de haute valeur biologique. Comprend des trucs sur la façon d'ajouter le soja à votre régime.</p><h2>Qu'est-ce que le soja?</h2> <p>Les produits à base de soja proviennent de la fève de soja. Le soja est un légume qui fait partie des régimes asiatiques depuis des centaines d'années. </p> <p>Le soja est utilisé pour fabriquer le tofu, le lait de soja, la farine de soja, le miso et de nombreux autres aliments. Contrairement à d'autres aliments végétaux, la teneur en protéines du soja est équivalente à celle des produits d'origine animale. Comme la viande, le soja est une protéine complète. Cela signifie qu'il fournit tous les acides aminés essentiels dont votre corps a besoin mais qu'il ne peut produire lui-même. </p> <h3>Le soja offre plus que des protéines</h3> <p>Non seulement le soja est une bonne source de protéines, mais il fournit également de nombreux autres nutriments avantageux. Le soja contient deux types d'acides gras sains appelé acides gras oméga-3 et oméga-6. Le soja est aussi une excellente source d'<a href="/Article?contentid=1449&language=French">acide folique</a>, de <a href="/Article?contentid=1450&language=French">fer</a>, de <a href="/article?contentid=1448&language=French">calcium</a>, de <a href="/Article?contentid=1447&language=French">vitamine D</a>, de <a href="/article?contentid=1452&language=French">zinc</a>, de fibre insoluble, de phosphore, de cuivre, de magnésium, de manganèse et de <a href="/Article?contentid=1453&language=French">vitamines B</a>. </p> <p>Le soja offre plusieurs avantages sains. Il est associé à une diminution des symptômes de la ménopause tels que les sueurs nocturnes et les bouffées de chaleur. Le soja peut augmenter la densité des os, ce qui offre une protection contre l'ostéoporose. Il peut aussi aider à diminuer les niveaux de cholestérol dans le sang, ce qui aide à réduire le risque de maladie cardiaque. </p> <h2>À retenir</h2> <ul> <li>Le soja est un légume riche en protéines </li> <li>Il comporte de nombreux avantages sains </li> <li>On peut le consommer et le faire cuire de plusieurs façons </li> <li>Introduisez le soja petit à petit dans votre régime</li></ul> <p>*Une tasse équivaut à 250 mL</p>

 

 

Soy foods in your diet1965.00000000000Soy foods in your dietSoy foods in your dietSEnglishNutritionChild (0-12 years);Teen (13-18 years)NANAHealthy living and preventionCaregivers Adult (19+)NA2010-05-10T04:00:00ZKellie Welch, RD7.0000000000000066.00000000000001034.00000000000Flat ContentHealth A-Z<p>Soy is a healthy source of complete protein. Includes tips on adding soy to your diet.</p><h2>What is soy?</h2><p>Soy products come from soybeans. Soybeans are vegetables that have been part of Asian diets for centuries. </p><p>Soybeans are used to make tofu, soymilk, soy flour, miso and many other foods. Unlike other plant foods, soybeans have a high protein content, equivalent to animal foods. Like meat, soy is a complete protein. This means that it provides all the essential amino acids that your body needs but cannot produce on its own. </p> <h3>Soy provides more than protein</h3><p>Not only is soy a good source of protein, it also provides many other beneficial nutrients. Soy contains two healthy types of fat, called omega-3 and omega-6 fatty acids. Soy is also an excellent source of <a href="/Article?contentid=1449&language=English">folate</a>, <a href="/Article?contentid=1450&language=English">iron</a>, <a href="/article?contentid=1448&language=English">calcium</a>, <a href="/Article?contentid=1447&language=English">vitamin D</a>, <a href="/article?contentid=1452&language=English">zinc</a>, insoluble fibre, phosphorus, copper, <a href="/Article?contentid=179&language=English">magnesium</a>, manganese and <a href="/Article?contentid=1453&language=English">B vitamins</a>.</p><p>Soy has many health benefits. It has been linked to reducing menopausal symptoms such as night sweats and hot flashes. Soy can increase bone density, thus offering protection against osteoporosis. Soy can also help lower blood cholesterol levels, helping to reduce the risk of heart disease. </p><h2>Key points</h2> <ul> <li>Soy is a protein rich vegetable. </li> <li>Soy has many health benefits.</li> <li>Soy can be eaten and cooked in many ways.</li> <li>Introduce soy into your diet slowly.</li> </ul><h2>Food that contain soy</h2> <ul> <li>Tofu </li> <li>Soy beverages </li> <li>Soy milk </li> <li>Green soybeans </li> <li>Roasted soy nuts </li> <li>Soy flour </li> <li>Soy protein powder </li> <li>Veggie hot dogs or hamburgers </li> <li>"Meatless" lunch meats </li> </ul> <h2>Potential safety concern</h2> <p>Soy contains soflavones, which are natural compounds with estrogen-like properties. There are data to suggest that because of this, soy can have negative effects on estrogen-dependent breast cancer. If you are concerned, speak to your doctor.</p> <p>Some people are <a href="/Article?contentid=805&language=English">allergic to soy</a>. </p> <h2>Eating and cooking with soy</h2> <p>Learning how to use and cook with soy products may seem difficult at first. Even though soy may seem unfamiliar, it is actually found in many foods that are already widely consumed. For example, soybean oil is an ingredient in common foods such as mayonnaise, margarine and salad dressing. </p> <h3>Tofu</h3> <p>Tofu is made naturally from cooked soybeans. Tofu comes in a variety of textures and flavours. There are two broad categories of tofu: firm and soft (silken). Firm types of tofu have more soy protein than the softer varieties. Either form can be baked, broiled, grilled, fried or eaten raw. Tofu can be eaten whole, mashed, cubed or combined in a variety of tasty combinations to make an unlimited number of nutritious and delicious dishes. </p> <h3>Soymilk</h3> <p>Soymilk is made from ground soybeans mixed with water to produce a milk-like liquid. It can be used instead of milk for children over the age of two and adults. Soymilk is great with cereal and can also be used when cooking. Soymilk usually comes plain or in a variety of flavours such as vanilla, chocolate and coffee. Look for soy drinks that are enriched with calcium and vitamin D. </p> <h3>Soy nuts</h3> <p>Roasted soy nuts are not really nuts. They are whole soybeans that have been soaked in water and then baked to a golden brown. Soy nuts come in a variety of tasty flavours and are similar in texture and flavour to peanuts. You can find a variety of delicious roasted soy nuts in health or specialty food stores and in many grocery stores. </p> <h3>Tempeh</h3> <p>Tempeh is made from whole, cooked soybeans that are formed into a chewy soybean cake. It can be marinated and added to many of your favourite dishes. It is often used as a meat substitute and takes on the flavour of the other ingredients it is being cooked with. Tempeh is normally sliced and fried until its surface is golden brown. Tempeh is found in the frozen food section and stays fresh in the freezer for many months. </p> <h2>How much soy?</h2> <p>There is currently no recommendation on how much soy you should consume per day. However, soy products should be part of a healthy, well-balanced diet. In general, variety and moderation are key to healthy eating. </p> <p>Introduce soy slowly into your diet by adding small amounts each day or mixing it with foods you already eat and enjoy. As you get used to the taste and texture of the various soy products, keep adding more. The beauty of some soy products is that they have a mild or neutral flavour, which makes them easy to incorporate into dishes. </p> <p>The following servings are equivalent to one serving of soy according to Canada's Food Guide to Healthy Eating:</p> <ul> <li>1/3 cup tofu (any texture) </li> <li>1 cup fortified soy beverage </li> <li>1.5 ounces (50g) soy cheese </li> <li>3/4 cup soy yogurt </li> </ul> <h2>Ways to include more soy in your diet</h2> <p>There are many simple ways to incorporate soy into your diet. Just follow Canada's Food Guide to Healthy Eating as a starting point. </p> <p>In the Grain Products food group: </p> <ul> <li>use soy flour instead of all-purpose flour in baking recipes</li> <li>enjoy soy grits instead of oatmeal </li> <li>choose a soy cereal</li> </ul> <p>In the Vegetables and Fruit food group:</p> <ul> <li>add soybeans (cooked or canned) or soy nuts to your salad. </li> <li>enjoy steamed edamame (green soybeans) as a healthy snack or added to stir-fry. They are available in the frozen foods section of most grocery stores. </li> <li>substitute soybeans for some or all of your regular beans in soup. </li> <li>blend soft (silken) tofu or soy yogurt with fruit, juice and ice cubes in a blender for a terrific breakfast shake.</li> </ul> <p>In the Milk Products food group:</p> <ul> <li>include soy beverages enriched with calcium and vitamin D </li> <li>use fortified soy beverages in your coffee or on your cereal </li> <li>replace the cream in desserts with soymilk or soy yogurt</li> <li>look for soy versions of ice cream and yogurts.</li> <li>soy cheeses work great in pasta and pizza recipes </li> </ul> <p>In the Meat and Alternatives food group:</p> <ul> <li>include protein-rich tofu instead of ground beef in tacos, chili or spaghetti sauce.</li> <li>cube firm tofu and add to stir-fry. Brown it in sesame oil and add to your veggies. </li> <li>try a soy-based burger or veggie burger. </li> <li>try the delicious and convenient soy products available that are made to taste like ham, pepperoni, bologna and ready-to-eat sausage.</li> <li>add pureed tofu or ground soy sausage to your next meatloaf. </li> </ul>https://assets.aboutkidshealth.ca/AKHAssets/soy_foods_in_your_diet.jpgSoy foods in your diet

Thank you to our sponsors

AboutKidsHealth is proud to partner with the following sponsors as they support our mission to improve the health and wellbeing of children in Canada and around the world by making accessible health care information available via the internet.