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Delicious Soy

Delicious Soy. What We Will Learn Today. Little Bean, Big Benefits Give Soy Milk a Try Experiment with Tofu Meatless and “Meaty” Soybeans Are Versatile 4-Week Plan to Add More Soy to Your Diet. Little Bean, Big Benefits!. Bean Facts. Nutrient rich High-quality protein High fiber

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Delicious Soy

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  1. Delicious Soy

  2. What We Will Learn Today • Little Bean, Big Benefits • Give Soy Milk a Try • Experiment with Tofu • Meatless and “Meaty” • Soybeans Are Versatile • 4-Week Plan to Add More Soy to Your Diet

  3. Little Bean, Big Benefits!

  4. Bean Facts • Nutrient rich • High-quality protein • High fiber • No cholesterol • Low saturated fat • Anti-cancer properties

  5. Little Bean, Big Benefits: Heart Disease • lowers LDL • promotes vascular health • regular consumption helps lower triglycerides and may raise HDL • antioxidant

  6. FDA-Approved Health Claim • Products that contain 6.25 grams of soy protein or more may bear the following claim: • “A daily diet containing 25 grams of soy protein, also low in saturated fat and cholesterol, may reduce the risk of heart disease.”

  7. Protein Content of Common Soy Foods (grams) • 1/2 cup of tempeh 19 • 1/4 cup of roasted soy nuts 19 • 4 ounces of firm tofu 13 • 8-ounce glass of plain soy milk 7-10 • 1 soy “burger” 4-10 • 1 soy “sausage” link 4-6

  8. FDA Caution on Soy Supplements • Consumers should always choose whole soy foods versus supplements and powders because more research is needed.

  9. Little Bean, Big Benefits: Cancer • Soy has many phytochemicals that may be protective against cancer. • Substituting soy protein for animal protein reduces saturated fat • There is no evidence that soy supplements will offer protection, and they may be harmful. • There is still a lot to be learned

  10. Little Bean, Big Benefits: Breast Cancer • Eating soy early in life may offer some protection. • Consuming soy as an adult may decrease the risk for premenopausal breast cancer somewhat, but not for postmenopausal breast cancer.

  11. Little Bean, Big Benefits: Breast Cancer • Postmenopausal women who have been diagnosed with estrogen receptor positive breast cancer should be especially careful not to take soy supplements, as there is some evidence that those may be harmful.

  12. Little Bean, Big Benefits: Prostate Cancer • Soy consumption is one of the seven steps recommended by the American Cancer Society for the prevention of prostate cancer. • Soy may help prevent the development of blood vessels that enable a prostate tumor to grow and spread. • Soy may alter hormonal activity.

  13. Good Sources of Isoflavones: Roasted Soy Nuts 1/4 cup Soy Flour 1/3 cup Textured Soy Protein, Cooked 1/2 cup Mature Soybeans, Cooked 1/2 cup Green Soybeans, Cooked 1/2 cup Soy Milk 1 cup Soy Butter 2 Tbsp Tempeh 1/2 cup Tofu 1/2 cup Source: Indiana Soybean Board, Manufacturer’s Data

  14. Little Bean, Big Benefits: Diabetes • Persons with diabetes are at increased risk for heart disease, and soy may help reduce that risk. • Soybeans help regulate blood glucose levels because they are high in soluble fiber. • Most soy foods have a low glycemic index. • Soy is especially good for diabetics because vegetarian protein is better for the kidneys than animal protein.

  15. Little Bean, Big Benefits: • Bone density: • Long-term studies are needed • Less calcium excretion with plant protein versus animal protein • Menopausal symptoms: • Results are mixed

  16. Where Do I Start? Let’s take a tour

  17. Give Soy Milk a Try • Smoothies • Hot or cold • Coffee creamer • Over cereal • Chocolate milk • Cooking and baking

  18. Which Soy Milk Do I Buy? • Flavors vary by brand • Lowfat often means lower in protein & isoflavones • Buy calcium-fortified soy milk if replacing cow’s milk

  19. Compare Labels Soy Milk Whole Milk 2% Milk 0 g sat fat 5 g sat fat 3 g sat fat

  20. Here Are Some Tempting Ideas for Soy Milk

  21. Blend It In • Smoothies can be made with soy milk and fruit. • Tofu can be added for more richness and more soy.

  22. Mix It In • Muffins • Quick breads • Pancakes

  23. Cook It In • Mashed Potatoes • Soups • Pasta Dishes

  24. Experiment with Tofu

  25. Silken Tofu • Firm or extra firm • For blended recipes such as smoothies, dips and puddings

  26. Regular Tofu • Firm or extra firm • For recipes where it is cubed or sliced such as a stir-fry

  27. You Won’t Believe What You Can Make with Tofu!

  28. Chocolate Strawberry Cream Pie • Save 160 calories and 19 grams of fat with this pie versus a regular version

  29. Chocolate Pudding • Rich and creamy • Made with silken tofu, cocoa powder, sugar and soy milk

  30. Cheesy Lasagna • Tofu improves texture • Save 83 calories, 12 grams of fat and 5 grams of saturated fat with this lasagna

  31. Garden Stir-Fry • Cube firm tofu • Marinate it: • light soy sauce • vinegar • five-spice powder • hot pepper • green onions • Add it to stir-fry dishes

  32. Meatless and Meaty

  33. A New Kind of Burger • Veggie burgers replace hamburgers • Crumbles and textured soy protein replace cooked ground beef Crumbles Textured soy protein Veggie burger

  34. Soy “Meat” Success Tips • Experiment with different brands • Read label, some are high in sodium • Soy “meats” are already cooked • Reheat briefly

  35. You Can Have It Your Way

  36. Spaghetti with “Meat” Sauce • Save 14-20 grams of fat and 110 calories for every 3.5 ounces of ground beef you replace

  37. Tostada Salad • Use veggie burger crumbles anywhere you would use cooked ground beef

  38. Veggie Burger • Regular ground beef contains 30 grams of fat and 12 grams of saturated fat • Most veggie burgers contain 0-3 grams of fat with little or no saturated fat • Always read the label

  39. Soybeans Are Versatile Here are a few ways you’ll find them

  40. Soybeans as Vegetables • Sweet beans or edamame • Find them in the freezer • Serve as a vegetable side • Use in soups, salads, stir-fries and pasta dishes

  41. Soybeans as Beans • Buy them dried • Buy them canned • Use them in salads, baked bean dishes, soups, chilies and pasta entrées

  42. Soybeans as Nuts • Buy roasted soybeans – they taste like peanuts • As a snack, on salads, in stir-fries or on frozen yogurt

  43. Soybeans as Butter • From roasted soybeans • 30% lower in fat than peanut butter • Use like peanut butter

  44. Soybeans as “Cake” • Tempeh (TEM-pay) • Whole soybeans with a culture added • Crumble it into chilies, stews or sloppy joes • Grill, bake, barbecue or steam it

  45. Flour Power • Ground soybeans • Replace 10-25% of all-purpose flour with soy flour in most baked goods

  46. 4-Week Plan to Add More Soy

  47. Week 1 • Buy a box of tofu • Make a dessert with it and enjoy

  48. Week 2 • Buy a container of soy milk • Treat yourself to fruit smoothies

  49. Week 3 • Buy a box of veggie burgers • Serve them for lunch or dinner

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