Understanding Soy: Nutrition, Health, and Heart Benefits
Soy is a versatile legume that has been a dietary staple in many cultures for centuries, and for good reason. Soy not only offers a rich source of plant-based protein but also offers various health benefits. One of its benefits relates to its role in supporting heart health—in fact, Health Canada recognizes soy protein’s ability to help lower cholesterol with an approved health claim. Let’s dive into the nutritional and health benefits of soy and why it may deserve a place in your diet.
Soy: A Nutritional Powerhouse
Here’s what makes soy special:
- Excellent Source of High Quality Protein: Soy is a complete protein, meaning it provides all the essential amino acids that the body cannot produce on its own, making it comparable to animal-based proteins. This makes it a valuable protein source, especially for vegetarians and vegans.
- Low in Saturated Fat: Soybeans are naturally low in saturated fat, which is beneficial for heart health.
- High in Fibre: Soy foods like edamame and soybeans contain dietary fibre, which is beneficial for your health.
- Nutrient Dense: Soy is a source of essential nutrients, such as iron, calcium, potassium, magnesium, and B vitamins. Note: similar to other plant-based sources of iron, we do not absorb the iron in soy as well as iron from animal-based sources. However, the iron absorption from soy can be improved by eating your soy foods with a source of vitamin C like citrus fruits or bell peppers.
Soy and Heart Health: The Health Canada Claim
One of the key health benefits of soy is its ability to help lower cholesterol, a key factor in reducing the risk of heart disease. In fact, Health Canada reviewed the scientific evidence and concluded that scientific evidence exists to support a claim about soy protein and blood cholesterol lowering. Health Canada allows manufacturers to use the following health claim in the labelling and advertising of food products which meet various qualifying criteria as set out by Health Canada:
Primary Statement:
[Serving size from Nutrition Facts table in metric and common household measures] of (brand name) [name of food] supplies/provides X% of the daily amount of soy protein shown to help reduce/lower cholesterol.
For example:
- 150 g of tofu supplies 70% of the daily amount of soy protein shown to help lower cholesterol.
- 250 mL (1 cup) of enriched soy beverage supplies 30% of the daily amount of soy protein shown to help lower cholesterol.
The “daily amount” referred to in the primary statement is 25 g of soy protein. This amount is based on the evidence available concerning the amount of soy protein shown to help reduce cholesterol.
Additional statements:
The following additional statements could be placed adjacent to the primary statement:
- Soy protein helps reduce/lower cholesterol
- High cholesterol is a risk factor for heart disease
- Soy protein helps reduce/lower cholesterol, (which is) a risk factor for heart disease
Soy protein works by reducing total and LDL cholesterol (the “bad” cholesterol) levels while having no detrimental effect on HDL cholesterol (the “good” cholesterol).
Sources of Soy Protein
Incorporating soy into your diet is easy when you know where to find it. Here are some soy-based foods, their serving sizes, and the amount of soy protein they provide:
| Soy Food | Serving Size | Soy Protein Content |
| Cooked Soybeans | 125 mL | ~15 grams |
| Roasted Soybeans | 125 mL | ~23 grams |
| Tempeh | 100 grams | ~18 grams |
| Fortified Soy Beverage | 1 cup (250 mL) | ~6-8 grams |
| Edamame | ½ cup (125 mL) | ~11 grams |
| Soy Protein Powder | 1 scoop (45 grams) | ~25 grams |
| Soy Burgers | 1 patty (70 grams) | ~11 grams |
Try to Choose Protein Foods that Come from Plants Every Day
Canada’s Food Guide recommends choosing protein foods that come from plants more often. This doesn’t mean you need to become an exclusive vegetarian or vegan; it means incorporating more plant-based foods into your diet to benefit your health. Remember plant-based protein foods can provide more fibre and less saturated fat than other types of protein foods. This can be beneficial for your health.
How to Incorporate Soy into Your Diet
Adding soy to your meals is easy and delicious. Here are some ideas to get you started:
- Tofu Scramble: Replace scrambled eggs with crumbled tofu for a high-protein breakfast.
- Soy Beverages: Swap dairy milk with soy beverages in smoothies, coffee, or cereal. Choose unsweetened fortified soy beverages.
- Edamame: Snack on steamed edamame.
- Tempeh Stir-Fry: Use tempeh as a protein-packed alternative to meat in stir-fries.
- Soy-Based Meat Alternatives: There are many simulated meat products on the market like veggie burgers. Keep in mind these can be high in sodium and saturated fat, so use food labels to compare products and make a healthy choice.
The Bottom Line
Soy offers a rich source of plant-based protein while also being high in fibre, low in saturated fat and nutrient dense. Soy protein also supports heart health as it can help reduce cholesterol, which is a risk factor for heart disease. By incorporating soy protein into your diet, you can enjoy delicious meals while supporting your overall health.
Remember, always consult with your healthcare provider before making significant dietary changes, especially if you have existing health conditions.
