Soy & Weight Loss Tips

Though soy has been popular for centuries in Asian cultures, the nutritional value of this green bean is just now being recognized in America. Soy is packed with nutrients that can keep the body healthy and also help you lose weight.

How Soy Causes Weight Loss

Soy products contain calories and fat just like other foods: the difference is that soy contains fewer calories and less fat than meat and dairy products. Soy is also cholesterol-free. A side-by-side comparison of soy products and meat products shows that soy generally contains fewer calories, less fat and no cholesterol in comparison. As an example, a Gardenburger made from soy has just 80 calories, 2 percent fat, no cholesterol, but still carries 9g protein. A regular beef patty has 124 calories, 13 percent total fat, 24 percent cholesterol and 22g protein. Though the protein content of a beef patty is higher, fat and calories (factors that determine weight) are lower in a soy burger. To see the comparison for yourself, see the Resources section below. Soy is also believed to be nutritious: the book "Personal Nutrition" by Maria A. Boyle and Sara Long explains that soy helps keep glucose levels in check and can reduce the risk of breast and prostate cancer.

Where to Buy Soy Products

Soy comes in a variety of forms, all available at most grocery stores. The soy bean encased in its pea-like shell can be boiled, drained, and sprinkled with salt as an appetizer known as edamame. Tofu is another soy product that can be silken (used for smoothies and custard-like desserts), medium (used for soups) or firm (used as a meat substitute). Soy milk is gaining popularity as a dairy substitute; it can also be churned into ice cream. Fry's, Safeway, and even WalMart all carry veggie burgers and tofu. Soy ice cream is a little harder to find, but most specialty stores like Whole Foods, Sprouts, Trader Joe's and Sunflower carry these dairy-free alternatives.

How to Eat More Soy

Firm tofu can replace meat products: tofu can be grilled, baked, broiled, or sauted on a stovetop. Be sure to season tofu like a meat product---raw tofu (like raw meat) is very bland and unappetizing. If preparing tofu seems too challenging, soy products like burgers, hot dogs, chicken patties, sausage and even bacon are available in many grocery stores. When using creamer or milk for beverages and cereal, switch to soy milk as a better alternative. Soy ice cream generally has fewer calories than regular ice cream.

Considerations

Soy products can be more expensive than meat. A box of four veggie burgers can cost anywhere from $4 to $6. Soy milk can cost between $3 and $5 for half a gallon. Tofu, however, is not expensive: for those who are adventurous in the kitchen, a box of tofu (397g) only costs a dollar or $1.50. Some argue that soy is detrimental to overall health: in the book "The Estrogen Alternative" the authors argue that soy can suppress normal thyroid functions and stimulate cell overgrowth.