Did you know that our blood sugar levels can play a wild game of tag with our gut, mood, and energy—even if you're not living with prediabetes or diabetes? That means that blood sugar management needs our undivided attention and support! At Good Measure MealsTM, we’re all about tiny tweaks leading to big, lasting changes. So, what baby step can you start with today?
Say hello to soybeans! This East Asian legume superhero packs a nutrient-dense punch with plant protein, fiber, healthy fats, magnesium, iron, folate, calcium, and a splash of vitamins A and K. Are you an edamame enthusiast or a tofu aficionado? Perhaps a miso maven or soymilk supporter? These soy sensations come loaded with a feast of health perks for your blood sugar levels. Keep reading to dive in and uncover more soy science magic!
The stats on soy:
Stabilizes Blood Sugar:
- Protein and carbohydrates are soy-mates! Protein-rich foods slow down the digestion of carbohydrates, which prevents blood sugar spikes.
- Soybeans provide a whopping 99 milligrams of magnesium per cup… magnesium is that girl! Let us explain: 45% of Americans have a magnesium deficiency. This deficiency is linked to insulin resistance. Research has found that a diet rich in magnesium substantially lowers the risk of developing diabetes, because of its effect on insulin function and glucose metabolism. There is even some science that supports magnesium supplementation, which can help manage the blood sugar levels of those who are living with diabetes. But remember to talk to your provider for guidance first!
Improves Heart Health:
Increased heart disease risk is associated with high blood sugar levels due to it being damaging to the heart cells and the blood vessels leading to the heart over time. Not only can this plant protein be a satiating substitute for saturated fat-rich red meat; but it also provides monounsaturated and polyunsaturated fats that can improve your HDL cholesterol levels.
Supports Gut Health:
Soy is a good source of fiber that will feed your gut’s good bacteria with premium prebiotics for smoother digestion. That’s not all folks! Your gut and brain are connected which means a healthier gut also improves your cognitive and mental health.
Improves Insulin Function:
- Soybeans provide iron, folate (folic acid), calcium, and vitamin A.
- Iron deficiency is associated with increased insulin resistance and Type II diabetes risk.
- Increased folate (folic acid) intake is associated with improved insulin resistance.
- Calcium can help manage insulin sensitivity.
- A recent study in 2021 found a positive relationship between daily vitamin A intake and the function of the pancreatic beta-cells that are responsible for releasing insulin.
Bolsters Bone Health:
High blood sugar levels are associated with an increased risk of bone fractures and osteoporosis due to increased bone breakdown and decreased bone formation. Soy is a source of vitamin K that enhances bone density and strength.
Add Soy-Containing Foods to Your Regular Rotation:
Edamame:
These soybeans are lean mean green machines! Their color is due to their early harvest which yields a sweet and mild flavor. Enjoy them roasted and topped with coarse salt and cracked black pepper for a simple treat. Want more complexity? Add them to your favorite herbaceous salads, stir-fried rice, or noodle dishes.
Speaking of stir-fry-- try our rendition featuring edamame, roasted carrots, and savory vegetarian protein crumbles all over a bed of earthy brown rice.
Looking for a morning boost? Add our Breakfast Fried Rice gemmed with bright pineapple, shelled edamame, and fluffy scrambled eggs to your cart.
If you want a double dose of soy, load up on our Vegetarian Teriyaki Bowl complete with meatless crumbles, quinoa, garbanzo beans, kale, edamame, broccoli, and soy teriyaki glaze.
Soymilk:
This plant-based milk is made by crushing, grinding, and boiling soybeans. At 8 grams of protein per cup, it’s soy-prisingly leading the non-dairy pack and on par with what dairy milk has to offer. Pair with your favorite whole grain breakfast cereal or give your smoothie a silky splash that’s smooth as jazz.
Tofu:
Tofu's the rockstar headlining the soy band, stealing the spotlight! It's the one we all know, and you can bet it's destined for a solo breakout one day! Tofu, a Chinese contribution, is made from soymilk. A process of varying degrees of coagulation and pressing creates different consistencies with the softest being “silken” and the densest being “extra firm”.
Tofu is no diva! It can work with any flavor you choose. Marinate your tofu with ginger, garlic, rice vinegar, honey, toasted sesame oil, and soy sauce. Craving a different flavor profile? We got you covered with our Chile Lime, Peanut Glazed, or BBQ Tofu options.
Becoming tofu’s number one fan? Click here for a free exclusive tell-all on all tofu’s talents. Click here for a glimpse into one of tofu’s best performances.
Tempeh:
These fermented soybean cakes are an Indonesian innovation, so we encourage you to show the ultimate appreciation by preparing tempeh orek. Tempeh orek is a traditional Indonesian dish featuring stir-fried tempeh, shallots, garlic, red chilis, bay leaf, lime leaves, galangal root (ginger’s citrusy cousin), and tamarind paste. Not only is the dish a roller coaster of thrilling flavor; but almost all the ingredients have demonstrated a positive effect on blood sugar levels, diabetes, or diabetes- related complications. Winning!
For full authenticity, serve tempeh orek with nasi kuning (Indonesian-style turmeric rice) or nasi uduk (Indonesian-style coconut rice).
Miso:
This fragrant fermented soybean paste is best experienced through traditional Japanese miso soup. This soothing starter is made with tofu, kombu (seaweed), katsuobushi (dried bonito flakes), and green onions.
Textured Vegetable Protein (TVP)/Textured Soy Protein (TSP):
This meat substitute is made from soy flour and is the key to creating that familiar structure and consistency in plant-based patties, spaghetti sauces, chilis, soups, and stews. Dive in right here with the trusty GMM flair you know and love! Grab our Carolina Veggie Burger or savor the Vegetarian English Muffin Breakfast Sandwich to give it a try.
We’ve had a soy-sational time with you, but we must go for now! Stay curious and keep exploring the delicious, nutritious world of soy. Remember, incorporating these versatile soy-based foods into your meals can be a fun and tasty way to support your health journey. Whether you’re looking to stabilize blood sugar, boost heart health, or simply enjoy new flavors, soy has something incredible to offer. Until next time, happy eating and find your own healthy!
