Argument for Soy: Praised for Health Benefits


The soybean’s many incarnations throughout its 5,000-year history demonstrate its versatility.  Nutritionists and diet gurus alike have long touted the health benefits of soy, including its role in weight loss, dieting and heart attack prevention.  Today in the United States soybean production is second only to corn crops as 72.7 million dedicated acres of land yield $12.5 billion at market annually. 

Soy is the main ingredient in products ranging from soy sauce to tofu, and from Miso soup to nuts.  In fact, soy is well known as one of the few complete foods, making it a staple in vegetarian diets and an ingredient of choice for those who use high performance blenders.

It is important to know, though, how much soy to add to your diet for the best results and what forms are the most nutritious.  According to Dr. Dixie Mills, two to four servings a day of foods made from soybeans will provide the necessary 25 grams of protein.  A closer look at three popular soy-based foods and the daily requirements will provide some insight.

Soy Milk in Smoothies 

If you blend raw food – namely vegetables and fruits – into your smoothies, chances are the recipe you used called for soymilk. Whether you adhere to a vegetarian diet or not, soymilk added in raw smoothies provides far better nutritional value than low fat dairy milk.  Soymilk has 25% less calories and 40% less fat, depending on the brand of soymilk.  Your body needs the right kind of fat in order to stay healthy, and the unsaturated fat in soymilk is key to heart attack prevention. This chart compares the types of fat in 2% dairy milk to soymilk. This information is based on a serving size of one cup.

 Type of Fat

2% Dairy Milk

Vitamin A & D

(In grams)

Soy Milk

Per Silk brand label

(In grams)

Total Fat












Edamame:  Snack or Add to Soup

Soybeans can be harvested when not fully mature and you will find them in the frozen food section as edamame. If you like the taste of artichokes, then you will enjoy edamame. To use edamame, thaw it in the microwave for a few minutes on defrost or let it sit overnight in the refrigerator. It can be eaten as a snack or heated and added to stir fry or salad or soup.

Here are some of the key nutritional facts about edamame, which are based on a serving size of ½ cup.




0 micrograms

Dietary Fiber

20 grams


10 grams


15% of daily requirement


6% of daily requirement


Tofu Aids Digestion

Made from soybean curds, tofu is an excellent source of protein and can be used in a variety of raw smoothies or soups you may make in your high performance blender.  Because the soy fiber is removed during the production process, tofu is very easy for the human body to digest.  It is also a good source of B vitamins and calcium, as well as isoflavones that have been known to help relieve hot flashes and other irritating symptoms of menopause. 

The nutritional facts in this chart are based on a serving size of one cup.




0 micrograms

Dietary Fiber

1 gram


10 grams


11% of daily requirement


25% of daily requirement

Whether you incorporate soy into your diet by following smoothie recipes along with raw fruit and vegetables or you choose it instead as a supplement to eggs and soups, the soybean will meet nutritional needs at any age.  It is a health protein alternative to red meat and the polyunsaturated fat content plays a role in any diet will a goal of heart attack prevention.


  • Dr Dixie Mills - link not available
  • This Information -
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