Soyfood Descriptions


When it comes to a versatile food, it is hard to beat the soybean.
Soybeans not only offer great health benefits, but they are easy to add
to your diet and they taste good. You are probably already eating more
soy-based foods than you realize. When you read the label on some of
your favorite prepared foods you may notice that some type of soy
product is listed on the label - like lecithin, textured soy protein,
soy protein concentrates and many more. Over 75 percent of vegetable
oils and fats on the market today are soybean oil. Soybeans are popular
in food manufacturing because of their versatility.

The soyfood descriptions listed here represent the most common soyfoods
on the market today. Some of these foods may be familiar, and others may
be new. All of them are worth trying. 

Most items may be purchased through natural, health or Asian food
stores. Some, like tofu and soybean oil, can be found in supermarkets.
If you have questions about these soyfoods don't hesitate to call one of
our information resources.

 Edamame (Sweet Beans)
 Food Use Soybeans (Whole Soybeans)
 Isolated Soy Proteins | Lecithins
 Meat Analogs (Meat Alternatives)
 Miso
 Natto
 Nondairy (Soy) Frozen Desserts
 Okara
 Organically Grown Soybeans
 Soy Cheese & Soy Yogurt
 Soy Flour & Grits
 Soy Meal & Flakes
 Soymilk
 Soynuts
 Soyoil
 Soy Protein Concentrates
 Soy Sauces (Tamari, Shoyu, Teriyaki)
 Tempeh
 Textured Soy Proteins
 Tofu & Tofu Products

Edamame (Sweet Beans)
Edamame, also known as "Sweet Beans," comes from large soybeans
harvested when the beans are still green. These sweet tasting beans can
be served as a snack or a main vegetable dish. They are high in protein
and fiber, and contain no cholesterol. Edamame often is found in Asian
and natural food stores. 

Food Use Soybeans (Whole Soybeans)
As soybeans mature in the pod they ripen into a hard, dry bean. Most
soybeans are yellow. However, there are brown and black varieties. The
eight essential amino acids found in soybeans are necessary for human
nutrition. Whole soybeans (an excellent source of protein and dietary
fiber) can be cooked (similar to cooking other dry beans) and used in
sauces, stews and soups. Whole soybeans that have been soaked can be
roasted for snacks. Whole soybeans can be purchased in natural food
stores and some supermarkets. 

Organically Grown Soybeans 
These are similar to Food Use Soybeans, except they are produced without
the use of agricultural chemicals. 

Isolated Soy Proteins
When soybeans are processed, the hulls and oil are removed, leaving
"defatted flakes." Soy flakes are used for defatted soy flour, soy
concentrates and soy isolates. When protein is removed from defatted
flakes the result is soy protein isolates, the most highly refined soy
protein. Containing 92 percent protein, soy protein isolates possess the
greatest amount of protein of all soy products. They are a highly
digestible source of amino acids (building blocks of protein necessary
for human growth and maintenance).

Lecithins
Extracted from soybean oil, lecithin is used in food manufacturing as an
emulsifier in products high in fats and oils. They also promote
stabilization, antioxidation, crystallization and spattering control.
Powdered lecithins can be found in natural and health food stores. 

Meat Analogs (Meat Alternatives)
Meat analogs are non-meat foods made from soy protein or tofu, and other
ingredients mixed together to simulate various kinds of meat. Meat
analogs are sold as frozen, canned or dried foods. Usually, they can be
used the same way as the foods they replace. With so many different meat
analogs available to consumers, the nutritional value of these foods
varies considerably. Generally they are lower in fat, but read the label
to be certain. Meat analogs made from soybeans are excellent sources of
protein, iron and B vitamins. 

Miso
Miso is a rich, salty condiment that characterizes the essence of
Japanese cooking. The Japanese make miso soup and use it to flavor a
variety of foods. Miso, a smooth paste, is made from soybeans and a
grain such as rice, plus salt and a mold culture, and then aged in cedar
vats for one to three years. Miso should be refrigerated. Use miso to
flavor soups, sauces, dressings, marinades and pâtés. 

Natto
Natto is made of fermented, cooked whole soybeans. Because the
fermentation process breaks down the beans' complex proteins, natto is
more easily digested than whole soybeans. It has a sticky, viscous
coating with a cheesy texture. In Asian countries natto traditionally is
served as a topping for rice, in miso soups, and is used with
vegetables. Natto can be found in Asian and natural food stores. 

Nondairy (Soy) Frozen Desserts
Nondairy frozen desserts are made from soymilk or soy yogurt. Soy ice
cream is one of the most popular desserts. Soy ice cream can be found in
natural food stores. 

Okara
Okara is a pulp fiber byproduct of soymilk. It has less protein than a
whole soybean, but the protein remaining is of high quality. Okara can
be baked (tastes similar to coconut) and can be added as fiber to
granola and cookies. Okara has also been made into sausage. Look for
okara in natural food stores. 

Soy Cheese & Soy Yogurt
Soy cheese and yogurt are made from soymilk. Its creamy texture makes it
an easy substitute for sour cream or cream cheese. Soy yogurt can be
found in variety of flavors in natural foods stores. 

Soy Flour & Grits
Soy flour is made from roasted soybeans ground into a fine powder. There
are two kinds of soy flour available: * Natural or full-fat soy flour
contains the natural oils found in the soybean. * Defatted soy flour has
the oils removed during processing.

Both kinds of soy flour give a protein boost to recipes. However,
defatted soy flour is an even more concentrated source of protein than
full-fat soy flour. Both flours should be refrigerated. Although soy
flour is not used much in our homes today, it is used extensively by the
food industry. Replace 1/4 to 1/2 the flour with soy flour in recipes
for muffins, cakes, cookies, pancakes and quick breads. Soy flour is
gluten-free so yeast-raised breads made with soy flour are more dense in
texture. Soy flour can be found in natural food stores and the natural
food section of some supermarkets. 

Soy Grits
Soy grits are similar to soy flour in that soybeans have been toasted
and cracked into coarse pieces, rather than the fine powder of soy
flour. Soy grits can be used as a substitute for flour in some recipes.
High in protein, soy grits can be added to rice and other grains and
cooked together. 

Soy Meal & Flakes
In processing, soybeans are cleaned, cracked, dehulled and rolled into
flakes. After removal of the soybean oil, the remaining flakes are
processed into various edible soy protein products and protein meal for
animal feeds. 

Soynuts
Roasted soynuts are whole soybeans that have been soaked in water and
then baked until browned. Soynuts can found in a variety of flavors,
including chocolate-covered. High in protein, soynuts are similar in
texture and flavor to peanuts. You can find roasted soynuts in natural
food stores and through mail-order catalogs. 

Soyoil
Soyoil is the natural oil extracted from whole soybeans. It is the most
widely used oil in the U.S., accounting for 79 percent of our total
vegetable fats and oils intake. Oil sold in the grocery store under the
generic name "vegetable oil" is usually 100 percent soyoil or a blend of
oils. Read the label to make certain you're buying soybean oil. Soyoil
is cholesterol-free, and high in polyunsaturated fat. 

Soy Protein Concentrates
Soy Protein Concentrates come from defatted soy flakes. Soy concentrates
contain about 70 percent protein and retain most of the bean's dietary
fiber. 

Soy Sauces (Tamari, Shoyu, Teriyaki)
Soy sauce is a dark brown liquid made from soybeans that have undergone
a fermenting process. Soy sauces have a salty taste, but are lower in
sodium than traditional table salt. Specific types of soy sauce are
tamari, shoyu and teriyaki. Shoyu is a blend of soybeans and wheat.
Tamari is made only from soybeans and is a byproduct of making miso. 

Soymilk
Soymilk is the rich creamy milk of whole soybeans. Plain, unfortified
soymilk is an excellent source of high quality protein, B-vitamins.
Soymilk is most commonly found in aseptic (nonrefrigerated, shelf stable
containers), but also can be found in quart and half gallon containers
in the dairy case at the supermarket. Soymilk is also sold as a powder,
which must be mixed with water. 

Tempeh
Tempeh (pronounced TEM pay), a traditional Indonesian food, is a chunky,
tender cake of soybeans. Whole soybeans, usually mixed with another
grain such as rice or millet, are fermented into a rich cake of soybeans
with a smoky or nutty flavor. Tempeh can be marinaded and grilled and
added to soups, casseroles, chili or spaghetti. 

Textured Soy Proteins
Textured Soy Protein (known as TSP or TVPreg.) is made from defatted soy
flour. The soy flour is compressed and dehydrated into a nutritious
product that is rich in protein, low in fat and sodium. It's an
excellent source of fiber. TSP is used as a meat extender or substitute,
particularly for hamburger because the two have the same texture. TSP is
sold dried in granular and chunk style. It can be found in natural food
stores and through mailorder catalogs. 

Tofu & Tofu Products
Tofu, also known as soybean curd, is a soft cheese-like food made by
curdling fresh hot soymilk with a coagulant. Tofu is a bland product and
can easily absorb the flavors of other ingredients with which it is
cooked. Tofu is rich in high-quality protein, B-vitamins and low in
sodium. Several types of tofu can be found in supermarkets and natural
health food stores. Those varieties include firm tofu that is dense and
solid. Firm tofu can be cubed and served in soups, stir fried, or
grilled. Firm tofu is higher in protein, fat and calcium than other
forms of tofu. Soft tofu is good for recipes that call for blended tofu.
Silken tofu is a creamy product and can be used as a replacement for
sour cream in many dip recipes.

Copyright 1996 Indiana Soybean Development Council