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Soybean
Soy foods are derived from the reigning star of the bean family, the soybean. This modest bean deserves special attention, as it is jam-packed with nutrition. One cup of cooked soybeans provides a hefty 8 grams of dietary fibre, similar protein content to a 3 ounce chicken breast, more iron than a 3 ounce steak and almost as much calcium as one cup of milk. The soybean is also packed with B vitamins, potassium, magnesium, phosphorous, selenium, zinc, and copper,while providing a good source of phytoestrogens. With more protein and fat (the unsaturated healthy variety) than other beans, soybeans are also the only bean considered to be a ‘complete protein’ providing the same essential amino acids as animal protein. Unlike most animal protein foods, soybeans are low in fat and cholesterol-free, supply the unsaturated kinder-to-arteries fat and a healthy dose of omega-3 fatty acids. With all its nutrition and disease-fighting benefits, the modest soybean deserves a regular spot in your diet.

Action Tip: Besides being a nutrition powerhouse, soybeans cook very quickly, faster than most beans. Enjoy plain soybeans or tossed with grains, pasta or rice, as a side dish or substitute for other types of beans. Try edamame, steamed soybeans in their pod, as a snack or with a meal.