Dietitian: Why soy protein is so good for you

Did you know the average American consumes only 1 to 2 grams of soy protein daily? That represents about 2 percent of total protein intake. Hopefully, you will be encouraged to increase your intake of soy protein, because there are so many reasons to do so.

According to recent research, soy protein may reduce the risk of developing coronary heart disease, osteoporosis and some forms of cancers. The reason why? Isoflavones, a class of phytoestrogens that are plant-derived compounds with estrogenic activity. Soybeans and soy products are the richest sources of isoflavones in the human diet. Soy foods are also a good source of high-quality protein, contain omega-6 and omega-3 essential fatty acids and are lower in saturated fat. Try replacing meat with a serving of soy protein a few times each week. It could improve your health and help make dinner more fun, too.

Now that we've got the benefits of soy down, let's talk about how it can be incorporated into your diet. Use the information below to take steps toward a diet that includes soy.

Soybeans: As soybeans mature in their pods, they ripen into hard, dry beans. Although most soybeans are yellow, there are also brown and black varieties. Whole soybeans, an excellent source of protein and dietary fiber, can be cooked and used in sauces, stews and soups. Whole soybeans that have been soaked can be roasted for snacks.

Tempeh: Tempeh, a tender soybean cake, is a traditional Indonesian food. Whole soybeans, sometimes mixed with another grain such as rice or millet, are fermented into a rich cake of soybeans with a smoky or nutty flavor. Tempeh can be marinated and grilled and added to soups, casseroles or chili.

Soy protein: Soybean-based protein products contain soy protein or tofu and other ingredients and are mixed together to make a protein product. These protein products are sold as frozen, canned or dried foods. Generally, they are lower in fat, but read the label just in case. Protein products made from soybeans are excellent sources of protein, iron and B vitamins.

Soy nuts: Roasted soy nuts are whole soybeans that have been soaked in water and baked until browned. Soy nuts can be found in a variety of flavors, including chocolate covered. High in protein and isoflavones, soy nuts are similar in texture and flavor to peanuts.

Information not intended to be medical advice. Please contact a licensed healthcare provider for individual advice.

Mediterranean Soy Marinade

Serves: 1 tablespoon each.

All you need:

•1/2 cup soybean oil

•2 cloves garlic

•1/4 tsp freshly ground black pepper

•Leaves from 6 sprigs (2 inches long) fresh rosemary

•1/2 cup red wine vinegar

•2 tbsp honey

•1/4 tsp sea salt

All you do:

•Whirl oil, garlic, black pepper, rosemary leaves, red wine vinegar, honey and sea salt in food processor for 15 seconds or until blended.

Nutrition Facts per serving:

70 calories, 7g fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 35mg sodium, 2g carbohydrate, 0g fiber, 0g protein.

STACI DOERING, RD, LD, is a licensed and registered dietitian at the Albia, Chariton and Osceola stores. Staci graduated from Iowa State University earning her Bachelor of Science degree in dietetics, and then continued on to complete her accredited internship with ISU.