Top 6 Best Soy Protein-rich Foods For A Healthy Lifestyle

Have you decided to replace animal protein with plant-based protein, such as Soya, and are now looking for various soy protein-rich foods?

If it’s yes, then you have landed on the right blog. 

In the last few years, there has been a significant increase in the usage of soy as an alternative to animal protein. It is due to its high protein content, positive effects on human health and the environment. Some of the positive effects of consuming soy include healthy heart and blood sugar levels, lower carbon emissions, decreased soil erosion, and many more. 

Furthermore, countries around the world, especially USA, Brazil, Argentina, and India, are growing soy on a large scale due to its increasing demand. 

Although you will find soy in numerous foods, consuming it in certain forms can help you reap its full health benefits. 

Want to know all these soy foods? Keep reading!

Here is the list of the best 6 soy protein-rich foods you will enjoy eating. 

1. Edamame

There is a high chance you must have seen these green beans while buying vegetables or while touring the farm. All these green beans are known as Edamame. 

Edamame is an immature form of soybean and is traditionally eaten in Asia. In recent years it has also gained popularity in the western countries like USA and Brazil. 

This green bean is jam-packed with soy protein and contains a lot of fiber. Consuming one cup of cooked edamame will provide you with 224 calories. Whereas ¼ cup of edamame contains 8 grams of fiber. It is one-fifth of the daily requirement of fiber for men and one-third requirement of fiber for women. 

Edamame also contains iron, phytoestrogen isoflavone, and many other essential nutrients. The phytoestrogen isoflavone present in it helps in protecting your body against osteoporosis, breast and prostate cancer.

2. Soy Milk And Yogurt  

Second, on this list is Soy Milk. It is a non-dairy beverage and an excellent alternative to cow’s milk. 

Soy milk has a creamy texture and healthy nutritional profile, including flavonoids and essential omega- 3 fatty acids. The flavonoids present in soy milk exert antioxidant, anti-inflammatory and cardioprotective properties.

Consuming one 8 oz. Glass of soy milk offers your body essential nutrients, including vitamin B-6, magnesium, calcium, iron, and potassium. In addition, it contains 8 grams of protein and 0.5 grams of saturated fat. 

Soy milk is an excellent option for you if you dislike the taste of cow’s milk or are lactose intolerant. 

Apart from the milk form, you can also consume soy in yogurt form. It is low in fat and high in protein, with lots of calcium. Hence it can be an excellent option for breakfast and snacks. 

3. Tempeh 

Originated in Indonesia, Tempeh is an excellent soy protein-rich food. It is made from fermented soybeans and is then formed in the form of blocks. 

This delicious food is known for its high protein content and is loaded with vitamins and minerals like calcium, manganese, phosphorus, and iron. It also offers different health benefits, such as low cholesterol, a healthy heart, and many more. 

If you take 3 oz of tempeh serving, you will benefit from 16 grams of protein and 2 grams of saturated fat.

But now you might be thinking, how to cook it? Then here is the process:

• First, chop tempeh. 
• Then steam it. 
• After that, marinate it and leave it for 30 min. 
• In the final step, bake it at 425 degrees for 10 minutes. 

4. Soy Nuts

If you are looking to add soy to your snacks, soy nuts are the best option. 

Soy nuts are mature form of soybeans that have been prepared by soaking in water, then drained, and finally baked or roasted. They have a nuttier texture and taste, similar to other soy foods. In fact, they are perfect crunchy snacks for your breakfast or evening meal. 

A ¼ cup of this low-calorie snack offers you 194 calories and 17 grams of protein with 4 grams of fiber. 

Furthermore, soy nuts are full of plant protein, isoflavones and are rich in fiber. They also contain other nutrients, such as calcium, magnesium, etc., that help promote weight loss and boost heart and bone health. 

Besides, they can also help alleviate menopause systems and protect your bodies against certain cancers.

5. Soy Protein Bars

In recent times soy protein bars have quickly become famous among athletes and non-athletes alike. A possible reason is the range of health benefits it offers and the convenience of eating it.  

You can find soy protein bars widely available in grocery stores that too in several flavors. These protein bars contain good fiber and are low in calories. 

So, if you are looking for something quick and easy soy food, soy protein bars are an excellent option for you. 

6. Tofu

Another delicious and soy protein-rich food in this list is Tofu. 

Tofu is prepared by curdling fresh soy milk. After curdling, it is pressed into a solid block. It is widely used worldwide, especially as a Thai and Chinese food staple ingredient. You can cook tofu in many to change its texture to make it crisp and crunchy. 

Final Verdict 

Adding soy protein-rich food to your diet is an ideal decision. It offers you a range of health benefits and also contributes to decreasing harm to the planet. Moreover, it is an excellent alternative to animal protein. You can consume it in any of the forms mentioned above.