Soybeans are one of the world’s most important crops. While soy consumption in America grows, many Asian countries have been consuming soy products for centuries. It is often the soy-rich diets of these cultures that many scientists attribute to their population’s heart health and longevity. More than 500 scientific studies to date confirm the disease-fighting potential of soyfoods. Making soyfoods a part of your diet can help you live a longer, healthier life: Even a single daily serving of soy appears to have a protective effect.

Soy good for you

Soybeans are an excellent source of high-quality protein. They are the only beans that provide a “complete” protein, which are commonly found in meat sources, except with soy you don’t get the cholesterol! This is why they are a perfect meat alternative. Soybeans are rich in calcium, iron, zinc, several of the B vitamins and have lots of fiber. Soybeans also have fat, but don’t let that scare you away. The fat from soy is low in harmful saturated fat, yet rich in omega-3 fatty acids. In addition to these nutrients, soybeans contain a wealth of phytochemicals. These are substances in foods that are active in your body to reduce your risk for disease. One potent group of phytochemicals, called isoflavones, is virtually unique to soy.

While you may have heard that soy lessons the symptoms of menopause, do you know that people who frequently consume soyfoods have lower rates of many types of cancer, including breast, colon, lung and prostate cancers? They also have much lower rates of heart disease. As part of a healthy diet, soyfoods can also help control diabetes and kidney disease, and may reduce the risk for osteoporosis.

Whole soybean products

Edamame: This superstar bean is a fresh soybean, harvested while the beans are still green and tender. They’re a special bean variety bigger and sweeter than the soybeans grown in most fields here in the Midwest. You’ll find edamame in the frozen vegetable or natural food section of your grocery store available in the pod or shelled. They’re even found in frozen vegetable blends, a great way to introduce the tiny bean. The ease of preparation and flavor of this soy product make it easy for consumers to consider as a side dish in any meal. The flavor of edamame is slightly nutty, similar to a lima bean. Shelled edamame cook like a frozen vegetable. Try one of these delicious sides or the recipe below using edamame:

 Combine edamame in rice, pasta or vegetable dishes.

Add edamame to a three-bean salad.

 Substitute part edamame for green peas in a pea salad.

Toss onto lettuce or spinach salads.

Whole Mature Soybeans: Whole soybeans range in color from pale shades of yellow to the darkest black. They are purchased either canned or dried. The dried soybeans are cooked much like other varieties of dried beans — soaked and simmered. These beans can be used just like any other beans and often are substituted for legumes like navy beans.

Soy nuts: This is the name given to roasted dry whole soybeans. Most people eat soynuts as a snack but they do have other culinary uses. Two other great ways to use them are in baked goods instead of other nuts or in salads.

There are a number of other soy products available to choose from. They will just be mentioned here briefly.

 Soymilk is available and has now gained national acceptance. It is a great option for those that are on a lactose- free diet. It is made by pressing the liquid from ground soybeans.

Tofu is a classic soyfood that has existed for more than 2,000 years, but most people in the United States are still a little intimidated and confused about how to use this white block of food. Tofu is basically the curds and whey of soymilk. There are different forms of tofu available in the grocery store and not all tofu is suited for every application. Tofu is bland and acts like a sponge, soaking up the flavor of the food with which it is combined.

 Cultured or fermented soy products: soy cheese, soy yogurt, soy sauce, tempeh, and miso.

 Soy flour is made from soy flakes – which are what is left behind after soybeans are crushed for oil. Soy flour is gluten free.

 Texted soy protein (TSP) (sometimes called TVP-textured vegetable protein) – the principal ingredient used to make meat alternatives.

Soy easy

How can you begin using soy foods? How can you be sure that your family will accept them?

Start slowly. Find a recipe that looks appealing to you and give it a try. If your family is finicky about new foods, begin with something that looks and tastes familiar. Rather than serving a piece of tofu to your family, start with tofu in disguise – a shake or a dip made with silken tofu is usually well received. Stir some Honey Nuggets into your favorite granola or make pizza with a soy sausage.

Eat one serving each day. No one knows exactly how much soy you need to eat to gain its health benefits, but it appears that a serving a day may be sufficient. That is about half a cup of soybeans or TSP (textured soy protein), four ounces of tofu or tempeh, or a glass of soy milk.

Above all, give soy a chance. The food industry has come a long way in the past few years. There are many new soy products on the market now that suit a variety of tastes.

Soy delicious

Edamame Walnut Salad

1/2 heaping tsp. Dijon mustard

2 Tbsp. wine vinegar or balsamic vinegar

1/2 c. extra virgin olive oil

1 tsp. grated fresh ginger

1/2 tsp. brown sugar

1/2 tsp. freshly ground pepper

Salt to taste — if needed

Juice from 1 orange, divided

11 oz. can mandarin oranges, drained

12 oz. shelled cooked edamame

1/2 c. walnut halves, toasted

Combine first 7 ingredients with juice from only one-half of orange, whisk together until emulsified. Squeeze juice from remaining half of orange over edamame and mandarin oranges. Just before serving, gently toss salad with about half of the vinaigrette, adding more if necessary. Taste for salt and pepper and adjust as necessary. Crumble toasted walnuts on top and serve.

Yield: 8

Calories 223; Fat 4.3g; Protein 5.6g; Carbohydrate 35g; Cholesterol 10mg; Sodium 238mg.

For more information on soy

United Soybean Board: 800-TALK-SOY or www.talksoy.com

American Soybean Association www.amsoy.org

 Soyfoods Council: www.amsoy.org

If you have any questions on any of these soy products or would like further explanation of what they are and how to use them, please feel free to contact me at the store. I also have a soyfoods shopping list available. E-mail: 1019dietitian@hy-vee.com or call 377-2257.

Amy Pleimling is a registered dietitian at the Albert Lea Hy-Vee Food Store. Her column runs for the duration of the AARP/Blue Zones Vitality Project.