Soy is a super food; it is nutritionally dense with low calories, high fiber and loads of proteins and other essential nutrients. A soy-rich diet keeps your body energized with balanced nutrition, and it can be a great aid to weight loss. Additionally, soy contains a rich supply of essential fatty acids and phytosterol that help reduce your blood pressure and cholesterol level, keeping you safe from strokes and heart diseases. Soy is also a known to prevent cancer, and it is especially effective in reducing the risk of prostate cancer in men.
What’s great about soy is that it is so conveniently available in food. Here are 6 easy ways to add soy to your diet.
1. Have Your Breakfast Cereal with a Cup of Soy Milk
Whole dairy milk contains lots of calories, saturated fat and cholesterol. It is also high in sugar content. Soy milk is naturally low in sugar, saturated fat and is cholesterol free. 1 cup of unsweetened soy milk delivers comparable amount of proteins and other nutrients as whole milk and saves you about 60 calories, 3 grams of saturated fat and 6 grams of sugar.
2. Wake up with a Soy Latte
Morning coffee can really help wake you up and kick start your metabolism for the day. However, caffeine can impair your body’s ability to absorb calcium and other nutrients. You can solve this problem by substituting your usual coffee cream, half and half or dairy milk, with soy milk. It gives you the same creamy taste and delivers an extra dose of vitamins and minerals.
3. Bake with Soy Milk
Instead of using dairy milk, you can use soy milk to bake your muffins and desserts. You get equally delicious product with extra protection for your heart. Soy milk has a rich supply of essential fatty acids and phytosterol that keep your cholesterol under control. You also get an additional load of fiber which helps you with digestion. Muffins and breads made with soy milk are great tasting, and you can eat them free of guilt.
4. Toss a Handful of Edamame on Your Salad
Edamame are fresh, young soybeans that are full of nutrition. One ounce of Edamame has only 34 calories and it delivers 3 grams of proteins, 1 gram of fiber and 600 milligrams of omega-3 and omega-6 fatty acids. They are also loaded with folate, vitamin K and manganese.
5. Have a Soy Burger for Lunch
One cheese burger pretty much takes up your calorie, fat and sodium allowance for the entire day. It is also full of saturated fat and cholesterol, which contributes to plaque formation and clogs your arteries. Opt for a soy burger instead. One soy patty has less than 100 calories with only 2 grams of fat. With a soy burger, you can get a fulfilling lunch and feel replenished for the remainder of the day.
6. Serve Tofu Stir-fry for Dinner
Substitute the meat in your stir-fry with chunks of tofu. Tofu has a nutty taste and adds a wonderful texture to your food. You can kick up the taste with some teriyaki sauce or sesame oil.