Soya
Soya-based products provide an alternative source of protein, with the added benefit of containing fibre, vitamins and minerals.
As well as being low in fat, soya is high in antioxidants called phyto-oestrogens and isoflavones, which are thought to convey disease-preventing properties.
Good sources
The soya bean is the seed of the soya plant. Soya foods made from the bean include:
- textured vegetable protein (TVP), also known as 'veggie mince'
- tofu
- tempeh
- miso
- margarine
- soya dairy alternatives like soya milk and soya yoghurt.
How much to I need?
We get plenty of protein from meat, but if possible include soya in your diet two to three times per week.
Tips for healthy living
- TVP and tofu will take up the flavour of the dish you prepare, so try to include it in your favourite pasta or soup dish. Examples would be to replace minced meat in Shepherd's Pie or Spaghetti Bolognese with veggie mince.
- Gradually introduce soya into your weekly diet by trying soya milk in tea and coffee.
- Replace one of your normal lunchtime yoghurts with a soya-based one.
- You can now buy frozen soya beans, which you use as you would any vegetable.
Other articles in this series
- General lifestyle management
- Body weight
- Protein
- Fats
- Carbohydrates
- Fibre
- Water
- Caffeine
- Smoking and nutrition
- Alcohol metabolism
- Exercise
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