Most non-vegetarians shudder at the word soy. Somehow, a popular conception has been established that soy products, especially tofu, are bland, boring and tasteless. In fact, nothing could be further from the truth- soy comes in many delicious forms that can add great variety (and great taste!) to your meals. What’s more, soy is excellent for your health and can even help support your weight loss goals. Unlike most other good protein sources, soy is low in saturated fat and cholesterol, so you get all the benefit without the extra calories. Here’s why you should learn to love soy…

Health benefits of soy products

Soy is a great low-calorie option for adding more protein into your diet plan. With less saturated fat and more fibre than most other high-quality protein sources, it can help to keep you feeling full and energised, without packing in heaps of extra calories. Soy is a complete protein, which means it contains all the same essential amino acids as animal protein sources. Your body cannot make essential amino acids on its own, so you need to consume complete proteins to preserve lean body mass while losing weight.

Health experts have long promoted the benefits of soy products. In fact, it has been suggested that consuming 25 grams of soy protein each day is a good way to keep your diet low in saturated fat and cholesterol, helping to improve your heart health. Some research has also suggested that soy can help to strengthen your bones, and even reduce the risk of some types of cancer.

As well as being one of the richest food sources of protein, soy contains many vitamins and minerals including potassium, iron, folate, zinc and magnesium. In particular, the large amounts of fibre make it an excellent weight loss food, as it encourages digestion and absorption to slow down, so you feel fuller for longer.

Some other facts you might not realise about soy….

• Soy contains more protein than milk, with less saturated fat and cholesterol.
• Soy contains high levels of Tyrosine, a substance that helps to maintain mental energy and alertness, without the need for extra calories.
• Soy is a low GI (glycemic index) food, which means that you feel more satisfied after eating and less hungry at your next meal. Because it helps regulate your blood sugar and insulin levels, it can also help reduce cravings.
• Soy has been shown to help alleviate some of the symptoms of and problems associated with menopause. In particular, it can help to reduce the frequency of hot flushes and night sweats.
• Clinical studies have shown a reduced risk of breast cancer in women eating high amounts of soy.
• The isoflavones found in soy products have been shown to have a positive role in improving bone health and reducing the risk of bone disorders like osteoporosis.
• Just 25 mg of soy protein each day can help decrease cholesterol levels.
• Some studies suggest that soy can help to stimulate the metabolism, helping you to lose weight more easily.

Adding more soy into your diet

Soy products are a lot more diverse and interesting than people realise, and they can be prepared in plenty of delicious ways. In recent years, soy products have improved significantly- the taste and texture have become much more pleasant, and there are so many different products on the market, from soy beans themselves, to soy crisps, soy butters, soy burgers and sausages, soy milks and more.

If you’re struggling for ideas, here are a few easy - and delicious!- ways to sneak more soy into your diet…

Use soy milk. Pour it over your morning muesli or use it in your coffee- you’ll hardly notice the difference. If you enjoy the taste, have some as a drink.

Stir-fry it. Dice some tofu or tempeh and stir-fry it with some vegetables.

Make smoothie. It might sound strange, but you can blend up half a cup of soft silken with your bananas, blueberries or whatever other fruits to add a delicious texture to your smoothie.

Eat soybeans. Green soybeans make a good snack on their own. You can either steam them or buy frozen ones for a crunchy, unusual snack.

Have a barbecue. Grill soy burgers instead of hamburgers and eat them with lots of fresh salad.

Skewer it. Make a healthy barbecued treat by chopping up some tofu and vegetables, sticking them on a skewer and grilling them.

Eat trail mix. Add some roasted soybeans to your raisins and nuts for a quick healthy snack.