Soy is an incredibly versatile and functional food. It can be a supporting side or the mainstage star of any meal. There are many soy products to choose from, and even more ways to use them.  

But before jumping into the delicious soy details—why should we include soy foods in our diets?  

Protein is a vital nutrient for human growth, and soy offers high quality, plant-based protein that supports nutrient needs. Soy protein, as part of a diet low in saturated fat and cholesterol, may reduce cholesterol levels and thus the overall risk of heart disease. The quality of soy protein is like that of animal protein and promotes gains in muscle mass and strength, as well as weight loss, similar to other protein sources. ¹ 

Soy is a uniquely rich source of isoflavones. Isoflavones are a naturally occurring plant estrogen that may benefit the human body. In fact, many of the proposed benefits of soy foods, such as reducing the risk for various cancers, hot flash alleviation, and improving skin appearance, may be due to isoflavones' effects. ^1,2 

How can I use soy foods?  

Soy foods have a naturally neutral flavor and can be used in many applications. A variety of soy foods are available on the market, and each one has some hidden talents that go beyond the traditional way you might think to use them.  

Firm tofu is typically used as the main protein in a dish (think stir-fries, bowls, and more), but it can also serve as a replacement for some bread and egg dishes. “Toastfu” provides a good source of protein, and if you’re craving scrambled eggs or egg salad, firm tofu can be crumbled and used like eggs in some dishes.  

Silken tofu can be added to casseroles, side dishes like mashed potatoes and macaroni and cheese, sauces, salad dressings, and even smoothies. It boosts the overall protein content in the dish and adds creaminess to the finished product.  

Soymilk can be used in most milk applications, and it really shines at breakfast. Use it to make oatmeal and pancakes or serve it with cereal. It also makes a suitable coffee creamer substitute.  

Soy foods can easily share the plate with animal proteins. Combining soy and animal protein adds diversity to the nutrient profile of a dish. Soy can offer fiber and isoflavones, while an animal protein like beef brings B vitamins and other minerals to the dish. Tempe— fermented soybeans formed into a bar or cake— can be crumbled and added to ground beef dishes, like sloppy joes, tacos, and chili. Not only does this simple swap elevate nutrient diversity, it can also help bulk up your dish -- filling your grocery basket with more protein and helping you feel fuller, longer.  

Soy can even be the behind-the-scenes star in desserts, boosting the overall nutritional profile of your sweet treats. Tofu can be included in cheesecakes while soy-based dairy alternatives like soymilk and soy-based yogurt can be used to make instant peach ice cream. 

Whether you start your day with soy or end it with a sweet soy treat, you can explore more ways to include soy into your diet by finding recipes at USSoy.org.  

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This story was partially funded by U.S. Soy farmers, their checkoff and the soy value chain. 

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