With the significant increase in vegans in the last few years, it is of no surprise that soya has become a key ingredient for many vegan friendly dishes and foods. Soya is a great source of many micronutrients that vegans are more likely to be deficient in, and it is also a very versatile ingredient. So why exactly should it be included in a vegan diet?
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It’s high in protein: 100g of soya in the form of tofu equates to 11.5g of protein on average, this makes it a great source of protein for vegan meals!
It’s a complete protein: Soya is one of the few vegan proteins that is complete – this means it contains all 9 essential amino acids that we need to consume in our diet.1 So that’s one easy way for vegans to help keep their protein levels sufficient and kick-start the day with a balanced meal.
It’s versatile: You can find soya in an abundance of products, all with different properties and uses! On top of baked goods, soya can be found in the form of tofu, tempeh, miso and in soya milk, ranging all the way from stir-fries to desserts!
It can be fortified with Calcium: Calcium is another micronutrient often lacking in vegan diets, due to the lack of dairy. Calcium is extremely important for both bone health and muscle contractions2, and due to its abundance in soya milks and foods, it is a great source of calcium for those that chose not to consume dairy.3
It’s a great source of Iron: Both vegetarians and vegans (and the general public!) are at risk of anaemia through lack of iron in the diet, with it being the most common cause of anaemia world-wide! The most notable symptoms of anaemia include tiredness and lack of energy, so the addition of soya is another great way to get iron into the diet. 4
It can be a good source of B12: This micronutrient is often lacking in vegan diets, as it is usually found in meat or dairy. Deficiency in Vitamin B12 is linked to B12 anaemia5, leading to extreme tiredness and lack of energy6. For this reason, fermented soy products are often a great way to ensure those following a plant-based diet are not deficient in them.7
Thought to lower cholesterol: Studies have shown that soya might lower cholesterol through reduction in LDL cholesterol (bad cholesterol), and in combination with other nuts and grains is also thought to lower it further. 8
It’s easy to include soya in most meals. You can find it in desserts, tofu, tempeh, miso and in soya milk. One handy source is Burgen Soya & Linseed bread which is a delicious way to enjoy soya as part your toast and sandwiches.
Burgen Soya & Linseed bread has teamed up with registered Harley Street nutritionist Rhiannon Lambert as part of its Discover Burgen campaign, which is calling on Brits to discover new things and go for the good stuff.
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