In the search for healthy, low-fat protein, soy stands out as an all-star food beneficial to your health. Often perceived as a hippie food, soy is in fact more widely grown than grain in the US, and is used in about half of all vegetable oil, along with countless other foods. Though the evidence as to whether soy can help reduce the risk of such things as cardiovascular disease and cancer is questionable (as are reports on the negative effects of estrogen in soy), there is no doubt that soy products are a fantastic source of protein and other nutrients.
Soy is often considered a meat alternative, and as tofu or tempeh it fills this role nicely. Consider including either of these if you cook noodle dishes or curries, where they can really soak up the other flavors of the dish. Soy versions of just about everything from ice cream to hot dogs are available, and some of them do a good job of replicating their intended targets. But you don’t have to think of soy as just a replacement food: dried, salted soybeans are a great low-fat snack, and boiled edamame are a good green vegetable to have in your fridge.
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Learn more about the potential health benefits of soy from the Mayo Clinic .