We also suggest reducing or eliminating red meat from your menu. Ideally, only 15% of calories ingested each day should come from fat.

Soybeans are part of the legume (pulse) family, like kidney beans, dry peas, lentils, and chickpeas. Native to Asia and cultivated in China for over 13 000 years, soya is one of the first foods grown by man.

Nutritional value

Soy is a food that has a surprising nutritional value. A cup of soybeans (250 mL) contains as much protein as 100 g 1of meat, poultry, or cooked fish. Also, contrary to other legumes, the quality of protein in soy is comparable to the protein found in meat. Soya is also an excellent source of minerals such as calcium, iron, and zinc.

All legumes, soya included, do not contain cholesterol. And even if the fat content of soy is slightly higher than other legumes or pulses, it’s all good fat like monounsaturated and polyunsaturated Omega-3.

How to eat them?

Soy products are made from soybeans. Soya bean products are finding their way into our menus and onto our shelves. Today, you can find a variety of soy products in every grocery store. Get informed about all the options available to you.

Tofu

Tofu is an extremely versatile ingredient; neutral to taste, it is sold in a variety of textures. Firm or extra firm tofu can be used in vegetable stir-fries, soups, pasta sauces, etc. Silken tofu is ideal for creamy sauces, dips, creamy deserts, smoothies, or soups.

Roasted soybeans

The beans are soaked in water and then roasted in oil or dry roasted in the oven. With a taste similar to peanuts, roasted soybeans can be purchased unsalted, salted, or in a variety of flavours.

You’ll be surprised to learn that soybeans are just as nutritious as almonds. Roasted soya beans contain twice as much protein and 30% less fat. Keep in mind, roasted soybeans are still high in fat, a single 40-gram portion contains 11 g of fat.

Soy beverages

Soy beverages are made by grinding soya beans to get a milky-looking liquid. The protein content of soya beverages is dependent on the amount of soy present. On average, one cup (250 mL) has about 5–9 g of protein. In comparison, a glass of milk contains around 8.5 grams. To ensure that your protein intake is sufficient, soy beverages that contain more than 7 g of protein per 250 mL are recommended. Unless soy drinks are enriched it can never replace milk.

Levels of calcium, zinc, and vitamins D, B3, B12, and A in fortified soy beverages are equal to if not greater (vitamin B12) than those found in milk. Another benefit of soy drinks is iron content; soy drinks have 8–14% of our recommended daily iron intake. This means that there is 1–2 mg of iron in every cup.

Soya drinks can either be consumed as is or used as a substitute for milk in tea, coffee, cereal, sauces, and soups, etc.