What is soy?
Soy products come from soybeans. Soybeans are legumes, a group of foods that includes bean, lentils and peas.
Soybeans are used to make foods such as tofu, soymilk, soy flour and miso. You can also find soy in many other foods. Soy is high in protein. Some forms of soy provide a similar amount of protein as animal foods, such as meat. Soy is a complete protein. This means that it provides all the essential amino acids that your child’s body needs but cannot produce on its own.
Soy provides more than protein
Not only is soy a good source of protein, but it also provides many other beneficial nutrients. Soy contains two healthy types of fat, called polyunsaturated fats and monosaturated fats. These fats support heart and brain health. Soy also provides folate, iron, calcium, vitamin D, zinc, phosphorus, copper, magnesium, manganese and B vitamins. It is also a source of fibre, which helps support healthy digestion.
Potential safety concerns
Soy contains natural compounds called isoflavones. Some parents worry about them because they can act in a way that is similar to estrogen in the body. However, studies in humans have not shown clear evidence that eating soy foods harms children’s hormones or development. More research is still being done, but soy foods can be part of a healthy diet for children. If you have concerns about soy and your child’s health, speak to your child’s health-care provider.
Some children have a soy allergy. If your child is allergic to soy, it is important to avoid foods that contain soy and to read food labels carefully. If you are unsure whether a food is safe, speak with your child’s health-care provider.
Eating and cooking with soy
Using soy foods at home can be easier than you think. There are many options that are great on their own or as an ingredient in a meal.
Tofu
Tofu is made from cooked soybeans and comes in different textures and flavours. The two main types are firm and soft (silken). Firm tofu generally has more soy protein than the softer varieties. Both types can be baked, broiled, grilled, fried or eaten raw. You can use tofu whole, mashed or cubed and combine it with other ingredients to create many nutritious and tasty dishes.
Soy milk
Soy milk is made by blending ground soybeans with water to make a milk-like liquid. It can replace cow’s milk for children over the age of two and for adults. If giving soy milk to a young child, be aware that soy milk often has fewer calories than cow’s milk. Choose unsweetened soy milk more often than the sweetened flavoured varieties that can contain a lot of added sugar. Look for soy drinks that are fortified with calcium and vitamin D.
Soy nuts
Roasted soy nuts are not really nuts. They are whole soybeans that have been soaked in water and then baked until golden brown. Soy nuts are crunchy and have a flavour similar to peanuts. You can find a variety of delicious roasted soy nuts in grocery stores.
Tempeh
Tempeh is made from whole, cooked soybeans pressed into a firm chewy cake. It can be sliced, marinated and added to many of your child’s favourite dishes. It is often used as a meat substitute and takes on the flavour of the other ingredients it is being cooked with. It can be fried, baked or grilled until golden brown. You can find tempeh in the frozen food section.
How much soy should my child consume?
Currently, no federal or international health authority, such as Health Canada or the World Health Organization, specifies a maximum daily intake of soy foods. Soy can be included as part of a healthy, well-balanced diet. In general, variety and moderation are key to healthy eating.
Introduce soy slowly into your child’s diet by adding small amounts each day or mixing it with foods they already eat and enjoy. As you get used to the taste and texture, you can gradually offer more. The beauty of some soy products is that they have a mild or neutral flavour, making them easy to incorporate into dishes.
The following servings are equivalent to one serving of soy:
- 3/4 cup (150 g) tofu (any texture)
- 1 cup fortified soy beverage
- 1.5 ounces (50 g) soy cheese
- 3/4 cup (175 mL) soy yogurt
Tips for how to include more soy in a balanced diet
There are many simple and nutritious ways to include soy in your child’s meals and snacks. Using Canada’s Food Guide can help you build balanced meals while adding soy in a way that fits your family’s eating habits.
Whole-grain and grain-based foods:
- Use soy flour instead of all-purpose flour in baking.
- Try soy grits instead of oatmeal.
- Choose a cereal that contains soy.
Vegetables and fruits:
- Add soybeans (cooked or canned) or soy nuts to your child’s salad.
- Enjoy steamed edamame (green soybeans) as a healthy snack or in stir-fry; they are available in the frozen foods section of most grocery stores.
- Substitute soybeans for some or all of the beans in soup.
- Blend soft (silken) tofu or soy yogurt with fruit, juice and ice cubes for a quick breakfast shake.
Protein foods (plant-based focused):
- Include soy beverages fortified with calcium and vitamin D.
- Use fortified soy beverages on cereal.
- Replace cream in desserts with soy milk or soy yogurt.
- Look for soy versions of ice cream and yogurts.
- Try soy cheese in pasta and pizza recipes.
- Use protein-rich tofu instead of ground beef in tacos, chili or spaghetti sauce.
- Cube firm tofu and add it to stir-fry. Brown it lightly in sesame oil with your veggies.
- Try a soy-based burger or veggie burger.
- Explore soy products that are made to taste like ham, pepperoni, bologna and ready-to-eat sausage. Be aware that these may be high in sodium (salt).
- Add pureed tofu or ground soy sausage to your next meatloaf.