Diet Diva
Diet Diva

Get advice on healthy eating, nutrition, and weight loss from expert dietitian Tara Gidus. 

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Why Eat Soy?

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April is Soyfoods Month (yes, there is a month for everything!), so what better time to talk about soy!

Why eat it?
Weight management: Many soy foods are lower in calories tha
n their meat counterpart. For example, my fave soy sausage (Lightlife Italian sausage) is only 140 calories with 7 grams of fat and 1 gram saturated fat and a regular Italian sausage is 290 calories, 22 grams of fat and 8 grams saturated fat. Soy is good quality protein, so it helps to keep you satisfied for longer. Soy foods are particularly good when made with whole soy.

Heart Health: Soy foods are good for the heart because they are low in fat, saturated fat, and contain no cholesterol. The FDA has an approved health claim that a diet containing 25 grams of soy protein when combined with a low fat diet may help reduce cholesterol levels.

Cancer: A growing body of research is proving that eating soy is protective against breast cancer, especially when eaten during childhood and adolescence. The American Cancer Society recommends that women who already have had breast cancer can still safely consume soy up to three servings per day.

Reducing meat: Become a vegetarian or flexitarian and reduce the amount of meat you eat. Choose meat alternatives made from soy instead of eating meat. Soy is a "green" food that is better for the planet, too!

How Do I Eat Soy?
So many different ways to eat soy exist. Here are just a few ideas.

  • Soy Milk (My fave is Silk)
  • Soy Cheese
  • Edamame (green soybean)
  • Soy Bars (my fave is SOYJOY)
  • Soy meat alternatives (burgers, sausages, pepperoni, turkey, etc)
  • Tofu
  • Soy Nuts
  • Soy Yogurt
  • Soy Crisps (my fave is Glenny's)
  • Soy Nut Butter
  • Soy Frozen Dairy Dessert (sub for ice cream)
For more info, check out www.soyfoodsmonth.org!

PS. SOYJOY is coming out with a new flavor: Blueberry! They are fab!

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About the Author


MS, RD, CSSD, LD/N

Tara Gidus is a nationally recognized expert and spokesperson on nutrition and fitness.

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