Soy: A Guide for Teens

Soy:
A Guide for Teens

What is soy?

Soy products like soy cheese, soy milk, tofu, and other foods are made from soybeans.

What are the health benefits of soy?

Soy is rich in protein, vitamins, and minerals. It is also low in saturated fat.

Where can I find soy products?

Foods containing soy can be found at most local grocery stores, health food stores, or Asian grocery markets. Here are some different soy food options.

Soy Food	Description
Green soybeans	Fresh soybeans can be eaten as snack or meal after boiling them in lightly salted water for 15-20 minutes.
Hydrolyzed vegetable protein	Hydrolyzed vegetable protein is made from soybeans and other vegetables. It can be added to soups or casseroles to add protein and flavor.
Miso	Miso is a paste made from soybeans, grain, and salt. Miso can be used to make soup or sauces.
Soy cheese	Soy cheese is made from soy milk and can be used as a substitute for sour cream, cream cheese, or cheese.
Soy flour	Soy flour is made from ground roasted soybeans. Soy flour can be added to baked goods to add protein. However, soy flour cannot be used in place of all of the flour in a recipe because it doesn't have gluten, which is a protein needed to help dough rise.
Soybeans	Whole soybeans can be soaked and added to stews and soups for flavor and protein. They can also be roasted for snacks.
Soy milk	Soy milk is make from soybeans that have been soaked in water, ground, and strained. Fortified soy milk can be used instead of milk as a drink , in cereal, and in different recipes.
Soy nut butter	Soy nut butter is made from roasted whole soy nuts, which are crushed and blended with soy oil. The butter can be used in place of peanut butter.
Soy nuts	Soy nuts are made from soybeans, which are soaked and then baked. They can be used in place of nuts and are high in protein.
Tempeh	Tempeh is made fermented soybeans and grain. Tempeh can be marinated and grilled and added to soups, casseroles, or chili.
Textured soy protein, textured vegetable protein (TSP, TVP)	Textured soy protein / textured vegetable protein is made from soy flour with the fat taken out. It is most often used with, or instead of, meat in casseroles. However, other flavorings need to be added. TSP / TVP can be bought as dried flakes and then prepared with boiling water.
Tofu	Tofu is made by curdling fresh, hot soy milk. Tofu is a good source of protein, vitamins and minerals. Firm tofu can be used in soups, stir-fries, and casseroles. Silken tofu can be used for dips and dressings.

Nutrition facts for soy foods:

	Protein in grams (gm)	Calcium in milligrams (mg)	Iron in milligrams (mg)
Green soybeans, 1/2 cup	11	130	2
Fortified soy milk, 1 cup Edensoy	11	80	1
Fortified soy milk, 1 cup Silk	7	300	1
Soy cheese, 1 oz	6	22	1.6
Soy flour, 1/2 cup	15	87	3
Soy nut butter, 2 Tbsp	7	60	0.4
Soy nuts, 1/2 cup	16	64	2
Tempeh, 3 oz	16	94	2
Textured vegetable protein, 1/2 cup	16	82	3
Tofu, 3 oz	7	298	5

What are some easy ways to eat soy?

Try soynut butter instead of peanut butter
Use tofu or tempeh in stir-fries to add protein
Try snacking on soy nuts
For lactose intolerance, try soy milk or soy cheese instead of cow's milk

Written by the CYWH and YMH Staff

Updated 2/14/2008

Related Information:

Looking for other health info? Check our A-to-Z Index.

About Us Contact Us Disclaimer

Health Guides By Topic Health Guides A-to-Z