In addition, knowing that soy protein isolates are a complete protein, and also that it is generally recommended by Dietetic Associations across the globe that one should be eating more plant-based proteins, it is thus pertinent to look at ways and means of including soya in the daily diets of men.
Leaving early for work (no time for breakfast)
Work meetings over lunch-times
“on the road” jobs that involve a lot of travelling
1. Soya Life Breakfast Porridge as an instant low GI* meal: mix 50g = 5 scoops with water / low fat milk, and stir.
2. Soya Life Instant Meal replacement Drink: as a meal replacement** for either Breakfast / Lunch
OR in a shaker for those on the road a lot.
This can also be made into a delicious smoothie.
Post-workout consumption of iso-nitrogenous and iso-energetic soy drink has been found to be statistically significant in increasing muscle mass, fat-bone free mass (FBFM) and increases in strength
Soya Life Instant Meal Replacement Drink either as a pre-workout low GI* sport’s supplement
And/or as a post-workout supplement to enhance muscle recovery and repair.
The GI refers to CARBOHYDRATE FOODS and is an indication of the RATE at which a specific carbohydrate food affects blood glucose levels after eating that food, compared with pure glucose.
|High GI Foods: AVOID||Low GI Foods: USE 5-6x/day|
|White, brown, refined-flour breads||Multigrain, dense breads, “Low GI” breads (including 100% rye bread)|
|White cracker breads||Provitas, dark Ryvita, Finn Crisps|
|Refined breakfast cereals and porridges (incl. maize-meal)||Soya Life porridge, oats, low fat muesli with lots of seeds, nuts, dried fruit, Whole-wheat ProNutro, High Fibre Bran|
|Sport’s and energy drinks (unless actually DOING prolonged and strenuous exercise)||Low GI Sport’s drinks, Soya Life Drink|
|Sugared cold drinks, Fruit Juice||WATER, Diet cold drinks (1/day max), sugar-free squashes, diluted fruit juice (1 part juice: 2-4 parts water)|
|Cakes, pastries, biscuits, pies, sweets, crisps||Low GI low fat bran muffins, popcorn, low GI low fat bars|
|Vegetables: 5 portions a day|
|Excessive amounts of dried fruit (i.e. >30g) Fruits: 3-5 portions a day||Fruits: 3-5 portions a day|
|Beans and legumes: canned / dried / fresh (including SOYA BEANS, baked beans, butter beans, lentils, chickpeas, split peas)|
|Cow’s milk: low fat / skim
Soya Life Milk, Soya Life Drink
Yoghurt: low fat / fat-free; sugar-free
Too much of a low GI food will thus also spike blood glucose levels due to there being a high GL.
A high GL of a meal OR a total high GL of a day’s food intake can put one at risk for heart disease, diabetes and cancer, especially in overweight and insulin resistant individuals.
In other words: eat SMALL portions of low GI foods at each meal / snack, to keep both the GI AND the GL low, for optimal health benefits.
Goal GL for a meal = <25 Goal GL for a snack = < 15
Some good tips when choosing a meal replacement drink / shake: