Why soy is smart for your heart

It seems its cholesterol-lowering powers aren't quite as strong as we once thought, but soy is still good for overall heart health thanks to its "good" fats, its fibre and its cholesterol-lowering plant sterols. Read on to learn more.

Eating soy can also help reduce the risk of a serious diabetes complication: kidney disease. In a small study of people with type 2 diabetes and kidney disease, those who were given about one-third of their protein intake as soy protein saw their urinary albumin excretion (UAE) drop by 9.5 percent, a sure sign that their kidneys were functioning better. In another study, the participants' kidneys were better able to filter blood when they followed a soy-based diet for eight weeks.

Population studies suggest soy can lower the risk of several kinds of cancer, including prostate, breast and endometrial cancers, and ease menopausal discomforts, all likely due to soy's estrogen-like compounds, called isoflavones. More research is needed before any specific recommendations on soy intake can be made.

For starters, soy has more protein, by volume, than beef and almost none of the saturated fat. Soybeans have an extraordinarily low glycemic load of 1, which makes foods made from them, such as tofu, tempeh, miso, edamame and roasted soy nuts excellent additions to your diet. Studies suggest that soy may have special power to help lower blood sugar, beyond its low glycemic load.

In a recent study on meal-replacement drinks that involved overweight people, those using soy-based drinks lost slightly more weight than those using milk-based drinks, and they also saw their blood sugar levels drop (the milk group didn't).

• Like many other foods, soybeans are best enjoyed in their most unadulterated forms.
• Products like soy protein bars and flavoured soy milk often contain way too much added sugar or fat to be worth consuming. Keep tofu and tempeh refrigerated and use them within two or three days of opening them.
• Opened tofu should be stored in water that is changed daily. Miso will last in the refrigerator for several months.
• Fresh edamame should be eaten within a day or two.
• Roasted soy nuts can be kept in a cool, dry place for up to six months.

Soy products are a mystery to many people, but once you get to know them, you'll find they're easy to use and quite handy.

Edamame

• Steam edamame in their pods, then shell them. Add the beans to grain or vegetable salads.
• Keep a bag of frozen edamame in the freezer and steam some for a high-protein snack.

Soy nuts

• Snack on these out of hand or sprinkle them into stir-fries. They have less fat and more fibre than true nuts (but they're still high in calories, so watch portion sizes).

Soy burgers

• Crumble and add to pasta sauces in place of meat.

Silken tofu

• Stir into low-fat sour cream for vegetable dip.
• Replace all or some of the cream in cream soups with silken tofu.
• Blend silken tofu with banana and peaches and a touch of honey to make a protein-rich smoothie.

Tofu

• Use diced tofu to replace some of the cheese in lasagna or macaroni and cheese.
• Marinate tofu in low-sugar barbecue sauce and cook it on the grill.
• Use extra-firm tofu instead of beef in stews.
• For Asian stir-fry dishes, use extra-firm tofu with red pepper strips, carrot strips and snow peas.

Soy milk

• If you like soy milk, use it in place of regular milk in smoothies, on cereal, and in recipes. Buy the low-fat, unsweetened variety.