When planning healthy meals, don’t overlook soya; this versatile little bean is a heart-healthy source of lean protein that’s packed with nutrients. If you have diabetes, it may be especially beneficial.
Does Soya Affect Your Glucose Levels?
Soya intake is associated with a lower risk of developing type 2 diabetes. It isn’t clear whether soy can help control diabetes if you already have the condition. A recent analysis in “The American Journal of Clinical Nutrition” reviewed 24 studies on soy and diabetes. It found that whole soy foods were slightly more effective at lowering fasting blood glucose, a measure of diabetes control, than isolated soy products. (Isolated soy products are proteins separated from the rest of the soybean, then used as ingredients to make a variety of foods.) However, the overall amount of soy in the diet did not affect fasting glucose or insulin levels.
Enjoy Soya for a Healthier Heart
Still, soya can be incredibly valuable if you have diabetes for another reason: It can improve your heart health. Two out of three people with diabetes will die from a heart attack or stroke. But soy has been shown to improve several heart disease risk factors. One analysis of eight studies found that soy intake was associated with improvements in:
- HDL, or “good,” cholesterol
- LDL, or “bad,” cholesterol
- Total cholesterol
Soya is a healthy, low-fat source of protein. It’s high in B vitamins, fiber, potassium, and essential amino acids. Soya is the only plant protein that has the same protein quality as eggs or meat. Plus, soybeans have no cholesterol.
Soy Foods to Try
When choosing a soya product, check the nutrition label for carbohydrates, so you can include the food in your meal plan in the proper amount. The number of carbohydrates in soy products varies. Common sources of soy include:
- Edamame (fresh soybeans)
- Soy milk (unflavored or light soy milk is best)
- Soy nuts
- Tempeh (a cake made from fermented soy beans)
- Textured soy protein (a meat substitute made from soy flour)
How to Incorporate Soya into Your Diet
Soya products are extremely versatile. Try these meal and snack ideas.
- Add edamame or cubed tofu to salad, stir-fry, or pasta.
- Blend silken tofu into a smoothie.
- Eat edamame as a snack with a pinch of salt
- Grill tempeh and use it like hamburger. Crumble it into casseroles. You could also grill soy veggie burgers or sausages.
- Purée edamame into a dip.
- Put soy nuts into plastic bags for a grab-and-go snack.
- Sauté tofu in low-sodium soy sauce.
- Stir-fry tofu in a small amount of oil with veggies. Broccoli, carrots, onions, red bell peppers, and baby corn are good options.
- Swap tofu for ricotta cheese in lasagna.
- Use extra-firm tofu in casseroles, soups, chili, and tacos.
- Researchers continue to explore the effects of soya on blood glucose levels for people with diabetes.
- Soy, a healthy, low-fat source of protein, has been shown to improve heart health.
- From edamame to tofu, there are a variety of soy products and ways to enjoy soy as part of your diet.
Source: (By Amy Rushlow – healthguides.healthgrades.com)