Soya bean products have long been recognised as a popular meat substitute. But should you be substituting all your meats with soya products? Read on to find out
<div class="ExternalClass21604E17A8CE4200A9EF83D03C316CAA"><h1>Soya Bean Benefits
</h1><p>
<span lang="EN-GB">Soya bean products (e.g. beancurd, tempeh and soya milk) belong to the meat</span> and alternatives food group<span lang="EN-GB"> and this food group provides protein, which is an essential nutrient that serves numerous functions. </span></p><p>
<span lang="EN-GB">Protein generally comes from two sources - plant and animal. Plant sources of protein (e.g. bean and lentils) are generally considered to be incomplete as they lack one essential amino acid. </span></p><p>
<span lang="EN-GB">However, animal protein and protein from soya contains all the essential amino acids needed to make body proteins. This is why soya beans and soya products are called the complete plant protein.</span><span lang="EN-GB" style="font-family:helvetica;"></span></p><p>
<span lang="EN-GB">
<span style="font-family:"segoe ui", segoe, tahoma, helvetica, arial, sans-serif;">Current scientific evidence has shown that soya consumption has a positive benefit on blood lipids level. Soya intake appears to have a small benefit </span>
<font face="helvetica">on low</font></span> density lipoprotein cholesterol and triglyceride
<span lang="EN-GB">levels, both of which may increase the risk of heart disease at high levels.</span> </p><p>
<span lang="EN-GB">In the case of cancer, most studies observed that soy intake is linked to a lower risk of certain cancers, but more studies are needed to reach conclusion. Other claims such as reducing of menopausal symptoms and prevention of osteoporosis (or brittle bones) at present are inconclusive.</span></p><p>
<span lang="EN-GB" style="font-family:"segoe ui", segoe, tahoma, helvetica, arial, sans-serif;">Given the above findings, do not just forget about eating soya products as they are still good for overall health and should be part of a healthy balanced diet. In general, soya products are:</span></p><ul><li><p>
<span lang="EN-GB">Good source of protein.</span></p></li><li><p>
<span lang="EN-GB">Lower in saturated fat as compared to meat.</span></p></li><li><p>
<span lang="EN-GB">Lactose free and hence people who are lactose intolerant can consume it without any undesirable symptoms (e.g. diarrhoea).</span></p></li><li><p>
<span lang="EN-GB">Good source of calcium.</span></p></li><li><p>
<span lang="EN-GB">A source of isoflavones, which is an antioxidant that may be beneficial for the body.</span></p></li></ul><p>
<strong>Related: <a title="Healthy Food for Kids and Teens" href="https://www.healthhub.sg/live-healthy/578/A%20Healthy%20Food%20Foundation%20-%20for%20Kids%20and%20Teens">Healthy Food for Kids and Teens</a></strong></p>
<h2>
<span lang="EN-GB">What is 1 serving of soya products?</span></h2><p>
<span lang="EN-GB">You should consume 2 - 3 servings of meat and alternatives a day to meet your protein requirements. You can choose to include soya products as part of it. A serving of soya bean and soya products is cup of cooked soya beans, or half a package of soft beancurd (170g). Soya products can be incorporated in your diet in many ways. You can try:</span></p><ul><li>
<span lang="EN-GB">Replacing milk with high calcium, reduced sugar soya milk.</span></li><li>
<span lang="EN-GB">Using firm beancurd instead of meats in stir-fries or roughly mash it and add it to minced lean meat to make a healthier version of meatball or patty.</span></li><li>
<span lang="EN-GB">Having tau huay with less sugar syrup as a dessert.</span></li></ul><p>
<strong>Related:
<a title="My Healthy Plate" href="https://www.healthhub.sg/programmes/55/my-healthy-plate">My Healthy Plate</a></strong></p>
<h2>
<span lang="EN-GB">Soya Food Choices</span></h2><p>When shopping, choose soya products that have the Healthier Choice Symbol. They are generally lower in sodium, fat and sugar, and higher in calcium. Do remember to use healthier cooking methods such as steaming, boiling and stir-frying or pan-frying with less oil to make a really healthy dish!
</p><h2>
<span lang="EN-GB">Should you be substituting all your meats with soya products?</span></h2><p>
<span lang="EN-GB" style="font-family:"segoe ui", segoe, tahoma, helvetica, arial, sans-serif;">Given that nutrients such as iron and zinc are more easily absorbed from meat, poultry and fish, they should not be totally replaced by soya products. You should aim to have a balanced diet, which comprises of a variety of food from different food groups to ensure adequate nutrient intake. Hence, as a general guide, you can choose to substitute meat, poultry or fish with soya products a few times a week as part of a healthy balanced diet. </span></p><p>
<em>Download the HealthHub app on
<a href="https://play.google.com/store/apps/details?id=sg.gov.hpb.healthhub&hl=en_SG" target="_blank" rel="nofollow">Google Play</a> or
<a href="https://itunes.apple.com/sg/app/healthhub-sg/id1034200875?mt=8" target="_blank" rel="nofollow">Apple Store</a> to access more health and wellness advice at your fingertips.</em> </p><hr />
<p>
<strong>Read these next:</strong></p><ul><li>
<a href="https://www.healthhub.sg/live-healthy/1495/dear-dairy" title="5 Benefits of Drinking Milk">5 Benefits of Drinking Milk</a> </li><li>
<a title="A Guy's Guide to Eating Well" href="https://www.healthhub.sg/live-healthy/219/guys_guide_eat_well_look_good">A Guy's Guide to Eating Well and Looking Good</a></li>
<li>
<a title="Recommended Dietary Allowances" href="https://www.healthhub.sg/live-healthy/192/recommended_dietary_allowances">Recommended Dietary Allowances</a></li><li>
<a href="https://www.healthhub.sg/live-healthy/835/turkey">Turkey, One of The Healthier Sources of Protein</a></li></ul></div>
Monday, January 5, 2015
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Soya Bean — The Unique Plant Protein
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