How can I use soy protein in the Eco-Atkins diet?

Green soybeans (Photo by Kanko - CC-By)

Green soybeans (Photo by Kanko - CC-BY)

The dietary regimen utilized in the clinical trials for the Eco-Atkins diet were based on high-protein, vegetarian  meals centered around ingredients like soy and wheat gluten. The meal plans used in the clinical trials have not yet been published but incorporating vegetable proteins into the diet that adhere to the basic Eco-Atkins principles is quite simple.

Soy  is one of the primary vegetable proteins utilized in the Eco-Atkins diet. Soy is a complete protein with a high percentage of protein relative to carbohydrate.

Sources of soy protein include soybeans, soy milk, tofu, soy nuts, tempeh, miso, and soy flour.

Soymilk is probably the easiest way to incorporate soy protein into the diet. Ground soybeans are mixed with water to form a milk-like liquid that is very mild and palatable. Soy milk can be used in smoothies, on cereal, in baked goods, and simply by the cup like dairy milk.

Fresh, green soybeans
(also called edamame) contain soy protein in its least-processed form. Fresh soybeans can be eaten plain or used in salads, soups and stir-fry.

Dried soybeans can be cooked in a pot or pressure cooker  in a similar manner to other dried beans. They make an excellent, high-protein base for soups and stews or as a nutritious side dish.

Tofu is also known as soybean curd. Soymilk and a coagulant are combined to form a mild, soft cake that can be eaten in sandwiches, seasoned and used in stir-fry recipes, soups, salads, or as an alternative to yogurt or cheese.

Tempeh is a dense, chewy, fermented cake made of cooked soybeans combined with a culture. Tempeh is higher in protein than tofu and easily digested due to the fermentation process. It can be cut in pieces and fried like bacon or sausage or used in place of ground beef in foods like tacos.

Miso is a thick, high-protein paste made from soybeans. The paste can be eaten as soup or used as a flavoring in grains, soups, or sauces.

Roasted soybeans or soy nuts are most often eaten as a high-protein snack or a crunchy addition to casseroles or salads. Soy nuts have about 10 grams of protein in a quarter-cup and should be eaten judiciously as they are high in calories.

Soy flour is made from whole soybeans and provides a high-protein alternative flour source to use in baked goods.

A wide variety of recipes utilizing soy products can be found on the Soy Connection website.

The  National Soybean Research Laboratory website contains nutritional information for various forms of soy products.

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