Finding soy high fiber foods
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Not all soy food is created equally. In fact, some are high fiber foods while others are not. For those wishing to follow a high fiber diet, knowing which soy food products are high in fiber and which are not is essential. Even for those who are not necessarily following a high fiber diet, most nutritionists recommend getting between 20 and 35 grams of fiber per day. Soy products can be an excellent source of this fiber.
Soy Flour
Soy flour is an excellent source of fiber. In fact, just ½ cup of soy flour contains 4.1 grams of fiber. For this reason, soy grits and soy flakes are also generally great sources of fiber.
Soy flour cannot, however, directly replace wheat flour in products that use yeast to rise. This is because soy flour does not contain gluten, which is necessary in the rising process. Therefore, soy flour should replace approximately 15% of wheat flour in recipes containing yeast. For recipes that do not contain yeast, 25% of the wheat flour can be replaced with soy flour. It should be noted, however, that soy flour browns more quickly than wheat flour. Therefore, oven temperatures may need to be reduced when using soy flour.
Soybeans
Cooked dried soybeans are also a great source of fiber. ½ cup of cooked, dried soybeans contains 5.2 grams of fiber. To cook dried soybeans, they should be first soaked overnight. They usually need to be cooked for about three hours afterward in order to become tender. Dried soybeans are very mild in flavor.
Edamame, which are sweet, large soybeans, are harvested when they are still green. They should be either steamed or boiled in salt water for about 10 to 15 minutes. They make a great addition to rice dishes, salads and soups and ½ cup provides 3.8 grams of fiber.
Soy Nuts
Soy nuts, which are simply roasted soybeans, provide 2.3 grams of fiber in every ounce. Soy nuts, both salted and unsalted, can easily be found at most health stores and they make a great snack.
Soy Cheese and Yogurt
Soy cheese and soy yogurt is generally not a good source of fiber, but many companies are adding fiber to these products to make them more healthy to the consumer. Most soy cheeses melt just as well as diary cheeses, though some do not melt quite as well. This needs to be taken in to consideration when cooking with soy cheese. One ounce of many soy cheeses contain 1 gram of fiber. Similarly, most companies add 1-2 grams of fiber to one serving of soy yogurt. It is important to check the labels to determine whether or not fiber is included in these products.
Most soy products are excellent sources of fiber, but it should not automatically be assumed that a soy product is rich in fiber. Be sure to check labels and prepare soy products in ways that preserve their natural fiber content.
