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• Tofu: 150 grams of tofu set in calcium salts provides about as much calcium as a glass of milk. However, marinated tofu chunks can be high in sodium.

• Soy-linseed bread: high in fibre with a low glycaemic index. Some brands have added folate.

• Soy milk, yoghurt, custard and cheese: most have added oil, vitamins and calcium to make them nutritionally similar to cow’s milk. Soy milk is useful for people with lactose intolerance because it doesn’t contain lactose (milk sugar).

• Soy butter: has less than half the fat of reduced-fat margarine.

• Vegetarian sausages and burgers: much lower in fat than most regular versions and contain minimal saturated fat.

• Edamame (boiled, salted soybeans): a high-protein snack.

• A serve of soy may be: 250ml soy milk, 50g tofu, 2 slices
soy-linseed bread, ½ cup soybeans or 1 soy burger


Article conributed by

 Healthy Food Guide
www.healthyfoodguide.com.au