FitSugar

Food Review: Whole Soy Yogurt

FitSugar — Tue, 20 May 2008 13:00:00 PDT

If you're watching your cholesterol intake, are lactose intolerant, or are concerned about the connection between milk and acne, then you may be looking for alternatives to the dairy products you love. If you're a fan of yogurt, check out this Whole Soy yogurt. Not only is it free of saturated fat, cholesterol, and lactose, but it's also gluten free. Don't worry - even though it's made with soy instead of milk, it still contains live active cultures, which are so good for your digestive system.

So how does it taste and compare nutritionally to other kinds of yogurt? If you're curious then

Here's the nutritional info of one 6 oz. cup of yogurt.

	Calories	Total Fat	Sat Fat	Chol.	Sodium	Carbs	Fiber	Sugars	Protein	Calcium
Whole Soy Peach	160	3g	0g	0mg	20mg	27g	2g	18g	6g	30%
Stonyfield Farms O'Soy Peach	170	2.5g	0g	0mg	45mg	30g	2g	28g	7g	15%
Stonyfield Farms Fat Free Peach	120	0g	0g	0mg	120mg	25g	2g	23g	7g	25%
Stonyfield Farms LowFat Just Peachy	130	1.5g	1g	5mg	110mg	23g	less than 1g	22g	6g	25%

If you're used to regular cow's milk yogurt, then Whole Soy yogurt will definitely be a change. When you take your first bite, it tastes more sweet than tangy. The consistency is a little different too. It's not as runny as regular yogurt can be, but I really enjoyed the thick and smooth quality. Plus I liked that it wasn't at all gritty or chalky, like some soy products can be. The flavor is very mild, so it's perfect if you like to mix in fruit, nuts, or granola. Although it contains more calories than cow's milk yogurt, it also contains less sodium and sugar. I was also surprised to see that compared to regular yogurt and another brand of soy yogurt, Whole Soy contains the most calcium.

This yogurt is priced similarly to other organic yogurts (about $1 a cup), so you won't end up paying more. Knowing it's so healthy and tasty, I'm excited to try the other flavors. I'm not saying I'd switch over to Whole Soy yogurt completely, but I'll definitely be picking this up to enjoy at least once a week.

Oh Boy It's O' Soy Yogurt!

FitSugar — Wed, 23 May 2007 03:00:00 PDT

Looking for tasty sources of soy since it is beneficial to our bodies? Soy contains antioxidant compounds that may reduce the risk of osteoporosis, kidney disease, and certain cancers such as breast and ovarian. Plus the phytoestrogens in soy may provide relief from the negative effects of menopause (good to know for later).

The FDA recommends 25g of soy protein a day to help lower cholesterol levels and the risk of heart disease. This O'Soy yogurt made by Stonyfield Farms offers 7g of soy protein per 6 oz cup. It's also dairy and cholesterol free. Plus just like in regular cow's milk yogurt, O'Soy has calcium and 6 live active cultures.

Want to see how O'Soy compares to Whole Soy Yogurt?

	6 oz Whole Soy & Co. Vanilla	6 oz O'Soy Stonyfield Farms Vanilla
Calories	150	150
Total Fat	3g	2g
Cholesterol	0mg	0mg
Sodium	25mg	40mg
Carbs	28g	26g
Fiber	2g	4g
Sugar	12g	21g
Protein	6g	7g
Calcium	30%	15%
Taste	Thick and creamy, not as sweet as the O'Soy, delicious vanilla flavor	Thinner than the Whole Soy, closer in consistency to regular cow's milk yogurt and has that same slight tangy taste, great fresh vanilla flavor

Soy Yogurt v. Cow's Milk Yogurt

FitSugar — Tue, 08 May 2007 11:00:00 PDT

OK, so I already told you the unpleasant news that eating dairy can cause acne. So what's a yogurt lover to do?

You've got to give soy yogurt a try. My fave is made by Whole Soy & Co. They take soymilk (made from whole organic soybeans) and culture it with vegan cultures including L. Acidophilus and B. Bifidum. It's creamy and very much like cow's milk yogurt, but has all the benefits of soy protein, with no cholesterol.

You can try Whole Soy yogurt in 11 delicious flavors: Plain, Peach, Vanilla, Strawberry, Raspberry, Cherry, Lemon, Blueberry, Apricot Mango, Strawberry Banana, and Mixed Berry.

I think it is worthwhile to compare soy yogurt with cow's milk yogurt. Here's the nutritional info:

	6 oz Whole Soy & Co. Vanilla	6 oz Fat Free Stonyfield Farms French Vanilla	6 oz LowFat Stonyfield Farms Vanilla	6 oz Whole Milk Stonyfield Farms Vanilla
Calories	150	140	140	190
Total Fat	3g	0g	1.5g	6g
Cholesterol	0mg	0mg	5mg	25mg
Sodium	25mg	110mg	100mg	100mg
Carbs	28g	28g	25g	27g
Fiber	2g	2g	2g	3g
Sugar	12g	25g	23g	24g
Protein	6g	7g	7g	6g
Calcium	30%	35%	30%	25%

A Makeover For Your Grocery List

LilSugar — Wed, 18 Apr 2012 03:17:02 PDT

If your child has been diagnosed with a food allergy, you know both cooking at home and dining out can quickly become a challenge. Since healthy eating begins at home, and eating at home begins at the grocery store, we turned to Amie Valpone of The Healthy Apple for some advice on how to stock your pantry for success, whether you're dealing with food allergies or just want to take a cleaner approach to your family's diet. See how Amie, a nutritionist who specializes in clean eating, fills up her own grocery cart, and how you can transform your own to accommodate your family's dietary needs.

"Cleaning" Up Your Grocery List

Essential Condiments

Extra-virgin olive oil
Flaxseed oil
Grape seed oil
Champagne vinegar
Apple cider vinegar
Balsamic vinegar
Organic Dijon mustard
Organic coarse, seeded mustard
San-J wheat-free tamari soy sauce
Amy's Organic salsa
Sun-dried tomatoes
Hummus (try Tribe, Wild Garden, Sabra, or Cedar's)
Hot sauce (try Cholula or Sriracha)
Miso (white, barley, and red)
Organic lemon juice

Continue reading for what to buy in the gluten-free, dairy-free, and freezer departments.

Going Vegan Could Mean Missing These Key Nutrients

Jenny Sugar — Thu, 29 Mar 2012 16:41:38 PDT

Not eating animal products means a diet low in saturated fat and cholesterol, and although it can also be used to lose weight, it's important not to skip out on valuable nutrients that often come from meat and dairy.

Vitamin B12
Most women need 2.4 mcg of this vitamin each day. It's essential for maintaining a healthy nervous system as well as healthy blood cells. Found mostly in poultry, beef, fish, and dairy products, this B vitamin has vegan sources as well including fortified cereals, fortified soy milk, kale, spinach, and nutritional yeast.

Iron
The RDI of iron for women is 18 mg, and while animal products contain iron, there are tons of vegan foods high in this mineral as well. The body needs iron to make hemoglobin, which helps carry oxygen from your lungs to the rest of your body, which is why an iron deficiency often causes fatigue. Be sure to include fortified cereal, fortified soy milk, beans such as garbanzos and lentils, tofu, sun-dried tomatoes, potatoes, sunflower seeds, flaxseeds, and peanuts in your vegan diet.

Keep reading to find out what other nutrients vegan diets might be missing.

Get Smart About Soy

Health — Fri, 02 Mar 2012 04:48:14 PST

We are pumped to share one of our favorite stories from Health.com here on our site.

There are so many ways to get this good-for-you protein into your daily diet. Here's how to do it - and why you absolutely should.

By Sally Kuzemchak, RD

If you bypass tofu at salad bars, skip the meatless dishes at Chinese restaurants, and avoid edamame when you're out for sushi, well, it's time to give soy-based foods a second look. "Whole soy foods are a great substitute for meat," says Christine Gerbstadt, MD, a spokesperson for the Academy of Nutrition and Dietetics.

Their healthy protein content makes them a good option even if you're not one of the growing number of people going "flexitarian" or opting to eat less meat.

Here's your guide to making this legume a regular and great-tasting part of your diet.

Soy 101
All soy products are made from soybeans, mostly grown here in the United States. You can buy whole soybeans dried or canned, or in the produce section or freezer aisle as edamame, the common name for soybeans picked before they're fully mature. (Edamame can be purchased either in pods or shelled.)

Health.com: The 10 best foods for your heart

Beyond whole beans, soy takes on a number of different guises. Roasted soybeans are sold as soy nuts or ground into soy nut butter. Soybeans can be soaked in water, cooked, and filtered to make soy milk and soy yogurt. Adding a coagulant to soy milk curdles it, producing tofu, which ranges in texture from "silken" (very soft) to "extra firm," depending on how much liquid is removed.

Soybeans can also be fermented into a paste called miso (the base for miso soup) or a cake or patty called tempeh, which is often used in place of meat in sandwiches or grilled and eaten on its own. Finally, soy can be found in many packaged foods - such as frozen meatless burgers, cereals, and energy bars - often in the form of "soy protein isolate," meaning it's mostly the protein from soybeans you're getting.

Keep reading for more on soy.

5 Ways to Flatten Your Belly by Friday

Prevention — Mon, 20 Feb 2012 04:18:29 PST

We are excited to share one of our fave stories from Prevention here on FitSugar!

by Diana Kelly, Prevention

Need another reason to hate Mondays? Tight postweekend waistbands. Unless you spent the past two days living like a monk, the cocktails, movie snacks, and dinners out can all add up to one thing: belly bloat.

"If you wake up bloated on Monday morning, your weekend food choices are likely to blame," explains Keri Gans, RD, author of The Small Change Diet. "In fact, overindulging for two days straight can easily cause a gain of three pounds. Fortunately, this weight gain is usually temporary and easy to get rid of in less than a week."

Try These 5 Tasty Low-Sodium Dinner Ideas

Feel flat again by Friday with these five easy tips.

1. Season Food Differently

You may be attracted to your saltshaker, but water is too. When you take in higher-than-usual amounts of the salty stuff, you'll temporarily retain more fluid, contributing to that sluggish feeling, a puffy appearance, and extra water weight. Avoid salt, overprocessed foods, and salt-based seasonings. Gans suggests you also ditch the frozen microwaveable meals while you’re de-bloating - they’re packed with sodium. Instead, she recommends a simple turkey sandwich or a salad with chicken for lunch this week. And eat plenty of fruits and vegetables that are packed with water.

Add zest to your dinner recipes with fresh herbs and salt-free seasoning blends such as the Original and Italian Medley Mrs. Dash.

Four more tips after the break.

Ditch the Dairy: Milk-Free Snacks That Pack a Protein Punch

Jenny Sugar — Fri, 27 Jan 2012 03:29:22 PST

Dairy products aren't the only choices when it comes to high-protein snacks. If you're eating a diet minus milk, or you just want a low-cal snack that's high in protein, check out these 150-calorie snacks that don't contain a drop of dairy.

One serving of spicy roasted chickpeas (one fourth of this recipe: 134 calories, 5.6 grams protein
Twenty-one raw almonds: 146 calories, 5.4 grams protein
Six-ounce container of vanilla O'Soy Yogurt: 150 calories, seven grams protein
One slice whole-wheat bread (100 calories, four grams protein) smeared with half a tablespoon natural peanut butter (53 calories, two grams protein): 153 calories, six grams protein
Two Mini S'mores Luna Bars: 140 calories, eight grams protein

Keep reading for five more dairy-free snack ideas.

Best of 2011: The Year's Biggest Health Food Trends

Michele Foley — Mon, 26 Dec 2011 03:21:27 PST

When talking health food trends, last year was all: ancient grains, overnight oats, and gluten-free goodness. This year's biggest health food trends? Here's a hint: chia pets, the godfather of fitness, and pina coladas.

Coconut milk: With recent studies calling into question the benefits of soy, people were on hunt this for a dairy-free alternative that wasn't linked to breast cancer. While almond and rice milk are old favorites, they lack the richness and sweetness that soy does. Enter: coconut milk beverage. Not as thick and rich as the kind of canned coconut milk used in curries, coconut milk beverage is great in smoothies and ice cream; it's also great over cereal, in coffee, or on its own.
Pressed juice: It seems that Odwalla just isn't fresh enough! Not since the early days of Jack Lalanne has pressed juicing seen such a heyday. Once looked at as some sort of hippie juice, everyone - even Starbucks - is getting in on the pressed-juice craze. All of Hollywood seems to be juicing, too: stars like Gwyneth Paltrow, Nicole Richie, and Olivia Wilde are regularly spotted with their carrot-beet-apple-and-green-stuff blends. Are you a juice-head? Then definitely check out our recipes for pressed root veggie juice and green juice.
Chia seeds: Move over flax, there's a new seed in town! Chia seeds (yep, the same kind used to decorate those wildly adored, '80s novelty gift, chia pets) are everywhere this year. Sprinkle them on yogurt, add them to a bread mix, or even toss them in a dressing - there really is no end to what chia seeds can be used for. The health claim to fame? Chia seeds are high in protein, fiber, calcium, antioxidants, and omega-3s - zing!

Source: Flickr user littlebluehen, Source

Soy by Any Other Name: A Nutritional Comparison

FitSugar — Fri, 20 May 2011 13:05:01 PDT

Soy is one of the most versatile ingredients; it can be eaten whole or ground, fermented, and formed into various ingredients for nutritious and healthy cooking. Not only that, but it's also high in protein and fiber and contains less fat than its animal counterparts, so it's a no-brainer for people who want to eat less meat. Want to know how different forms of soy compare in both taste and nutrition? Read on for four forms of soy and how they work in your diet!

Edamame: Edamame are baby soy beans that are harvested when ripe and sold either frozen, cooked, or shelled. The nutty-flavored beans are great for snacking or in anything from stir fries to soups. A 1/2 cup of edamame has 95 calories, 4 grams of fat, 8.5 grams of protein, and 4 grams of fiber. Try shelled edamame in a super easy side like this brown rice and edamame dish.
Soy milk: Soy milk is the liquid extracted from ground cooked soybeans. It also has a mild nutty flavor but can be sweetened with other flavors like vanilla as well as made into other dairy-like products like soy yogurt. A cup of plain soy milk has 100 calories, 4 grams of fat, 7 grams of protein, and 1 gram of fiber. Substitute soy milk for regular milk in anything from cereal to smoothies to pancakes (like these vegan pineapple pancakes with citrus cream).
Tofu: Tofu is made by curdling soy milk with a coagulant to form thick white blocks. There are four types of tofu to use in various dishes: silken, soft, firm, and extra firm. Since tofu has little flavor, it works with many different kinds of dishes (it'll just take on the flavor of your ingredients). A 1/2 cup of tofu has 97 calories, 5.3 grams of fat, 10.1 grams of protein, and 0.5 grams of fiber. Firm and extra firm tofus are great in stir fries, or even healthier baked, like in this spicy mango veggie rice bowl.
Tempeh: This form of soy is made by fermenting cooked soybeans with a mold. It is sold in dry, brown blocks and has a firm and chewy texture. A 1/2 cup of tempeh has 160 calories, 9 grams of fat, 15.4 grams of protein, and 3.5 grams of fiber. Many people think tempeh makes the perfect meat substitute, so try it out instead of bacon in a TLT - tempeh, lettuce, and tomato sandwich.

Source: Flickr User adactio