Beat Diabetes with a Bean

Diabetes Recipe Reference

Soybean products are rather polarizing—people either love ’em or hate ’em. Often, people who are in the latter category can’t easily say why they have an aversion to them, other than the frequently repeated “truism” that the best-known soy product, tofu, has no flavor of its own, or that it has a mushy texture. Often, they just don’t really know what products are made from soybeans, or why they should eat (or drink) them.

Pity those who shun soy. From a health standpoint, soybean foods are awesomely good for you. And from an eating standpoint, there are so many varieties of soy foods—tofu being just one—that there’s undoubtedly one for you.

Let’s start on the health side. Soybeans have more protein by volume than beef, and almost none of the saturated fat. They also have a Glycemic Load of 1, meaning when you eat them, they have virtually no impact on your blood-sugar levels. That’s an amazingly low GL, given that this food comes from a plant. In fact, soybean foods have been shown to lower glucose levels, all of which makes them a peerless choice for blood-sugar control.

Soybean products are great for heart health, thanks to their good fats, fiber, and cholesterol-lowering plant sterols. They also may reduce the risk of a serious diabetes complication: kidney disease.

Soy also has compounds called isoflavones that mimic estrogen, which can help ease menopausal discomforts, and lower the risk of several types of cancer including prostate, breast, and endometrial.

And if that wasn’t enough incentive to give it a chance, studies have shown that people who are trying to lose weight and drink soymilk, lose slightly more than those who drink regular milk.

Now, to debunk some of the mystery surrounding this wonder food. Soy is a bean, but out of that bean comes a host of different products. It’s best to get your soy from the most unadulterated forms. The more processing that occurs, the more that food manufacturers add in sugar, fat, salt, and chemicals that reduce its healthfulness. A great example is soy sauce: the ubiquitous flavoring is so high in added salt that it’s awful for your blood pressure. And products like soy protein bars have too much added sugar and fat to be worth your while.

So start your soy journey simply, with soy’s most accessible products:

Edamame is just another name for fresh soybeans. They are most typically bought in one-pound bags found in the frozen foods section at the grocery store, often for under $3 a bag. They are available shelled or in the pod (you don’t eat the pods, just squeeze the beans out of them and into your mouth). You can eat them raw, but most prefer them boiled for a few minutes first, then sprinkled with a bit of salt. They are crunchy, tasty, and no more unusual than a sweet pea, but much more addictive. Try them, and we bet they’ll become a regular at your dinner table.

Soy nuts are edamame beans that have been roasted and salted. You can eat them plain as a snack, or in salads and soups.

Soymilk is the creamy liquid that’s pressed out of cooked soybeans. It’s suitable for replacing milk or cream in most recipes, especially baking. Also good in coffee, over cereal, or as a drink on its own.

Tofu looks like and has the consistency of cheese, which is apt because it is the curd of soybean milk, so it’s essentially dairy-free cheese. It can be roasted, grilled, sautéed, or boiled. It comes in many textures, from soft to extra firm, so pick the density you like. Put it in a salad instead of chicken, in curry dishes, or anywhere you’d normally use meat.

Tofu variations can be found throughout an Asian supermarket. If you like to experiment with your cooking, or are open to foods from other cuisines, you really should try some of these variations. Spears of dry tofu skin become soft in broth, and make an amazing alternative to noodles. Sheets of dry tofu skin get soaked, and then used as a wrapper. Lightly fried blocks of tofu have a steak-like texture, a light brown skin, lots of flavor, and hold together much better than raw tofu. Please refer to Tofu diabetes recipe

Miso is a rich, salty condiment made by blending soybeans, a grain, salt, and a mold culture, and letting it ferment for as long as three years. A small spoon adds lots of flavor; most commonly used in soups, it can be used in sauces and marinades as well. Like soy sauce, the saltiness is a problem, but it is otherwise a healthy addition to your meals.