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Food & Cooking Articles   |  Food Facts

So Many Ways to Enjoy Soy!

How to Incorporate Soy Foods into Your Diet

-- By Liza Barnes, Health Educator


Soymilk
A beverage made from soybeans, soymilk is an alternative to cow’s milk for those who are lactose intolerant or have a milk allergy. Soymilk is a great way to incorporate soy protein into your diet. You can pour it on your cereal, use it in baking, or just drink it. There are several varieties (low-fat, unsweetened, creamer) and flavors (chocolate, vanilla, plain). Make sure the variety you select is fortified. In an 8-ounce portion, the soymilk should be fortified with about 30% of your calcium needs and 25% of your vitamin D needs for the day, thus making soymilk’s nutrient profile comparable to cow’s milk.

Use soymilk as a replacement to milk in any dish. Try the sweetened varieties when baking, and unsweetened milks in creamy dishes such as soup or mashed potatoes. Soymilk can be found in the refrigerated section, or in shelf-stable cartons. But don’t let the date on the carton fool you. Once opened, soymilk must be refrigerated and used within 5-7 days.

Soy Cheese
Soy cheese is available in chunk form, individually wrapped singles, and shredded. It comes in a variety of different flavors as does others cheeses. Soy cheese contains little of the beneficial isoflavones, unless the new concentration processing is used which preserves these isoflavones in the cheese. Select soy cheese that has been fortified and meets about 15-30% of your calcium needs in a 1-ounce portion.

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