Wednesday, April 1, 2009

SuperFood: Soy

The first SuperFood I'm going to feature this month is Soy. Though lately I've found some reasons to question soy consumption, with a little more research, I've found more factual information about it; how it should be consumed, the risks associated with it, and how it can be a very healthy superfood!

Soy is a wonderful source of
  • Plant Derived Omega 3 Fatty Acids
  • Vitamin E
  • B Vitamins
  • Iron
  • Potassium
  • Folate
  • Magnesium
  • Protein

Some Soy sidekicks are: Tofu, soymilk, soy yogurt, soy nuts, edamame, tempeh and miso

Soy also has been shown to reduce cholesterol, reduce blood pressure, reduce cancer risks, manage diabetes, lower risks for osteoperosis, lower risk of heart disease, ease menopausal symptoms. Soy is very good for you, and 1/2 c. can be consumed daily to get 18-20 g. of protein, or about 40% of most people's daily recommended value.

Now, regarding the cancer/estrogen topic:

Dr. Steven Pratt says, "Soy is perhaps the most misunderstood SuperFood. While its health benefits are undeniable, the controversy surrounding the relationship between soy and breast cancer has obscured the value of this extraordinary food and has made some people nervous about redular soy consumption. I can reassure you that soy is a safe and healthful food when eaten in whole food form. Information about the health effects of soy supplements is less clear, so I advise patients to stick with soy in whole-food form."

All literature I have read suggests that soy in whole food form, helps to reduce risks of cancer. However, so much of the soy consumed by the general public is not in whole food form, it's in processed form and oils, used in so many prepackaged items.

Overall though, soy is most definitely a SuperFood! Just don't forget if you have a family history of breast cancer, you might want to check with your doctor about consumption.

Here is today's featured recipe on my cooking blog: Sweet Pea Ravioli (Vegan, tofu is used in place of cheese and cream)

And here are a few more recipes with soy:

Barley and Edamame with Grapefruit, Summer Rolls, Spicy Thai Coconut Tofu Soup, Sweet and Sour Tofu with Peanut Noodles and Veggies, Vegetable and Tofu Pad Thai, Tofu Lettuce Wraps


  1. I love that soy is your new superfood! Growing up with a vegetarian mom, soy was always really prevalent in my diet -- and I still love it... I like your recipes for tofu lettuce wraps and pad thai - two of my favorite dishes! I think you'd really like springpad's weekly meal planner - it's a great way to organize your recipes and meal plans.. and springpad itself is a great way to organize your life. Check it out, I think you'd really like it!

  2. Soy gets a bad rep sometimes -- I really try to find non-GMO versions of soy and use it 1 -2 x per week. I can't wait for the new recipes!

  3. So what exactly do you mean whole food form? I drink a cup of soy milk every morning and you're kind of freaking me out! :)

  4. Thank you for the fantastic recipe. I wish I had more recipes I can experiment withacai berry juice because I happen to be a huge fan of acai berry juice.

  5. I did a Google search for soy news and came across your blog. I work for and we recently added some delectable soy recipes that might interest you: