By: Kris Sollid, RD   Date: 4/25/11

April is National Soyfoods Month, so before we flip the calendar to May, let’s pay homage to one of the world’s most versatile and popular foods. Soybeans originally hail from China, where they’ve been a staple of Asian diets since the 11th Century BC. But, it wasn’t until the 18th Century AD when soybeans were introduced to North America. Today, soy-based foods continue to grow in popularity worldwide as emerging science reveals their many potential positive health benefits.

Packed with Protein
While many Americans are becoming more aware of plant-based protein sources, many may still be unaware of the quantity and quality that certain plant sources contain. Soy is especially unique in this regard—it’s the only widely available plant-based food that is also a complete protein source (one containing all essential amino acids). All other complete proteins are found in animal sources, which makes soy particularly important for many vegetarians in meeting their daily requirements for protein.

In addition to being a quality source of protein, you may be surprised to know how much protein soyfoods can contain.  One quarter cup of roasted soybeans contains about 10 grams of protein, more than either almonds or peanuts.  Also, one cup of soy milk contains about 8 grams of protein, or the same as one cup of cow’s milk.

Besides soybeans and soy milk, other soyfoods include tofu, miso, tempeh, soy flour, soy protein concentrate, soy protein isolate, texturized soy protein, meat alternatives, okara, and yuba.

Versatile Profile
The soybean itself is composed of approximately 40 percent protein, 20 percent oil, 35 percent carbohydrates, and 5 percent trace minerals and other compounds.  In addition to being low in saturated fat, other key nutrients include fiber, potassium, folic acid, omega 3, and iron. It is precisely because of soy’s unique nutritional profile and key compounds that many soyfoods have been, and continue to be, investigated for potential health benefits. Areas of research have focused on soy’s role in heart health, satiety, body composition, bone health, blood glucose, and some cancers.

Why Enjoy Soy?
Clinical studies continue to enlighten our understanding of soy’s role in maintaining and improving health, but of all the areas researched to date, perhaps heart health is where the most evidence for potential benefit has been found.  Incorporating soy protein-rich foods into your diet may help reduce LDL-cholesterol and thus the risk of cardiovascular disease. The Food and Drug Administration has approved a food-labeling health claim for soy protein-containing foods, which states “25 grams of soy protein per day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.”

For more information on soy, check out our Fact Sheet: http://www.foodinsight.org/Resources/Detail.aspx?topic=Functional_Foods_Fact_Sheet_Soy