Shopping for Soy

Delicious soy products — from bacon and sausage to smoked tofu — have made their way into better supermarkets everywhere. Considering soy's possible heart-health and anticancer benefits (and the new-and-improved flavor of most products), there's never been a better time to start including soy in your meals. Plus, soy easily adapts to many cuisines and a wide variety of recipes! Here’s a quick checklist of some great soy products that you can enjoy on every Phase of the South Beach Diet.

 

  • Edamame (also dry roasted, limit to 1/4 cup)
  • Soy bacon (3 grams of fat or less per 3 slices)
  • Soy burgers (with 6 grams of fat or less per 2- to 3-ounce serving)
  • Soy cheese (with 6 grams of fat or less per ounce)
  • Soy chicken strips, unbreaded, (with 6 grams of fat or less per 2- to 3-ounce serving)
  • Soy crumbles, 1/4 cup (2 oz.) suggested serving size (plain or seasoned)
  • Soy deli meat (with 6 grams of fat or less per 2- to 3-ounce serving)
  • Soy nuts, limit to 1/4 cup
  • Soy sausage (with 3 grams of fat or less per link or patty; suggest limiting to 2 per serving)
  • Soymilk (low-fat plain or artificially sweetened flavored varieties (with 4 grams of fat or less per 8-ounce serving)
  • Soy yogurt (with 4 grams of fat or less per 8-ounce serving)
  • Tempeh, 1/4 cup suggested serving size
  • Tofu (all varieties including smoked tofu), 1/2 cup suggested serving size
  • Yuba (bean curd in sticks or sheets)

 

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