 |
SOY FOR THE REST OF US
Why is soy so special to our diet?
PROVIDING HEALTHY FUEL FOR OUR BODIES IS
OUR MOST BASIC
universal need. But the choices we make regarding what we eat are often
based on lifestyle. Sometimes we ponder quality over price. Other times
it's a matter of taste, Meatloaf versus Chicken Enchiladas. Just as often,
it is a trade off between nutrition and convenience. Ideally our food
choices should balance the body, mind and soul, which in turn rewards
us with good health. Good health is essential to a good quality of life.
There are simple steps we can take to manage our
health and reduce our risk of disease. One critical step is developing
and maintaining a healthy diet. Eating "power foods," foods containing
phytochemicals, nutraceauticals and antioxidants, will benefit our health.
And soy, a "super-power" of the food world, is nature's gift.
Soybeans are the only plant food that has all of
the essential amino acids our body requires, making it a complete protein.
Soy-based foods have no cholesterol and most are high in fiber. In addition,
soy has many vitamins, minerals and phytochemical compounds (like isoflavones)
that work together to create numerous health benefits including protecting
the body against possible cancer and heart diseases. The interest in soy-foods
has risen in recent years because scientists have discovered that isoflavones
appear to reduce the risk of cancer. In 1999, the US Food and Drug Administration
authorized that foods providing at least 6.25 grams of soy protein per
serving may claim "Diets low in saturated fat and cholesterol that include
25 grams of soy protein a day may reduce the risk of heart disease." Twenty-five
grams equals 1 heaping cup of shelled edamame or 3 cups of soymilk. That
is not a small amount to consume on a daily basis. However, adding soy
to your diet, in any amount, should yield long-term health benefits.
According to the Soyfood Association of America,
the other health benefits of soy include:
Soy is easy to digest and especially good for people allergic to dairy
products.
Soy isoflavones help the body regulate estrogen when this hormone
is declining or fluctuating, which helps to decrease the symptoms of
menopause and PMS, especially hot flashes.
Soy's protein and isoflavones lower LDL (the bad) cholesterol and decrease
blood clotting (thrombosis), which will help reduce the risk of heart
attack and stroke.
Soy's protein enhances the body's ability to retain and better absorb
calcium in the bones, while its isoflavones slow bone loss and inhibit
bone breakdown, which helps prevent osteoporosis.
Soy's soluble fiber protects the body from many digestive related cancers,
such as colon and rectal cancer. While its isoflavones may protect the
body from many hormone-related cancers, like breast and prostate cancer.
Soy's protein and isoflavones provide antioxidants, reduce artery-clogging
plaque, improve blood pressure, and promote healthy blood vessels. This
protects the body from free radical damage, boosts the immune system,
and lowers the risk of atherosclerosis (hardening of the arteries),
heart disease, and hypertension (high blood pressure).
Soy's protein and soluble fiber help regulate glucose levels and kidney
filtration, which helps control diabetic conditions and kidney disease.
Luckily, soy is available in many shapes, sizes
and forms. But be aware that isoflavone concentrations vary in soy-foods.
The highest are in whole bean products that haven't been highly processed,
such as edamame. Edamame are green soybeans. You can sometimes find them
fresh, sold in their pods at Asian markets. Many supermarkets carry them
in the freezer section. They are sweet and pleasant tasting and just a
cup of shelled edamame is one of the easiest ways to get your 25 grams
daily serving.
Another common, convenient soy-food is soymilk.
It is made from soybeans that have been soaked, ground fine and strained.
Some brands are sweetened or flavored. Soymilk is a good substitute for
cow's milk in smoothies, puddings and custards. It is found in the refrigerator
case at most supermarkets. Soymilk is also available in quart shelf stable,
soft packs in the health or dry goods sections of most supermarkets.
Tofu, or soybean curd, is a soft, cheese like food
made by curdling fresh hot soymilk with a coagulant. When the curdling
agent is calcium salt, tofu becomes an excellent source of calcium. While
50% of the calories in tofu come from fat, a 4-ounce serving of tofu contains
just 6 grams of fat. The fat is low in saturated fat and contains no cholesterol.
Tofu is sold in 12 or 16-ounce blocks and can be found in vacuum-packed
or covered tub containers in the refrigerated produce or dairy section.
Tofu is usually sold as firm, soft or silken, depending on its density.
Density affects how tofu can be used for cooking. In addition, the denser
or firmer the tofu, the more protein and fat it contains.
Firm tofu is best used for cubes in soups, stir-fries and crumbled
when shape retention is important. It is a great meat substitute.
Soft tofu is best used as an alternative to cottage or ricotta cheese,
heavy cream and eggs.
Silken tofu is similar to creamy custard in texture. It does not hold
its shape and best used for mashing, pureeing and blending and as a
substitute for milk, cream, mayonnaise or eggs.
Soy flour is made from roasted soybeans that have
been ground into a fine powder. It is high in fiber and provides a great
protein boost for recipes. Substitute it for 1/4 cup of the regular flour
called for in your favorite baked goods.
There are many other soy products, such as soy
cheese, soy yogurt, miso and tempeh. They are excellent sources for soy
protein. However, we do not use them on a regular basis. This is a matter
of personal taste. In this chapter, we have provided a dozen recipes that
are easy to incorporate in your weekly diet. They are relatively simple
to prepare, delicious and nutritious. You feel good preparing, serving
and eating these foods plus you get the added benefit of being a good
environmental citizen. Soybeans are one of few crops that actually improve
the soil in which they are grown. They add nitrogen to the soil. In addition,
one acre of land yields over 300 pounds of soybeans a year compared to
the same acre producing only 6 pounds of beef. So you see, "doing for
oneself" benefits not only you, but family, friends and the earth.
AMINO ACIDS
Amino Acids are the "building blocks" of the body.
Besides building cells and repairing tissue, they form antibodies to combat
invading bacteria and viruses. They build nucleoproteins (RNA & DNA),
carry oxygen throughout the body and participate in muscle activity. When
protein is broken down by digestion the result is twenty-two known amino
acids. Eight are essential, meaning the body cannot manufacture them,
and the rest are non-essential and can be manufactured by the body with
proper nutrition.
PHYTOCHEMICALS
Phytochemicals (pronounced "fight-o-chemicals")
are non-nutritive, meaning they are neither vitamins nor minerals. They
are natural bioactive compounds found in plant foods that work with nutrients
and dietary fiber to protect against disease. "Phyto" is a Greek word
that means plant and phytochemicals are usually related to plant pigments.
So, fruits and vegetables that are bright colors- yellow, orange, red,
green, blue and purple- generally contain the most phytochemicals and
the most nutrients.
ISOFLAVONES
Isoflavones are a class of phytochemicals. Soybeans
are unique because they contain the highest concentration of these powerful
compounds. Soy isoflavones are a type of phytoestrogen, or plant hormone,
that resembles human estrogen. Soy contains many individual isoflavones,
but the most beneficial are genistein and daidzein. Soyfoods differ somewhat
in their concentration of isoflavones, but all of the traditional soyfoods,
such as tofu, soy milk, tempeh and miso, are rich sources of isoflavones
providing about 30 to 40 milligrams per serving. Only two soy products,
soy sauce and soyoil, do not contain isoflavones. Isoflavones are not
destroyed in the cooking process.
THE FOLLOWING ONE SERVING OF SOY-FOOD PROVIDES 30-50 MILLIGRAMS OF ISOFLAVONES:
1/2 cup edamame
1/2 cup soy flour
1/2 cup tofu or tempeh
1 cup regular soymilk
1 ounce roasted soynuts—great for people on the run
NUTRACEUTICALS
A nutraceutical (or nutriceutical) is any food
or food ingredient considered to provide medical or health benefits, including
the prevention and treatment of disease.
ANTIOXIDANTS
Antioxidants are certain vitamins and minerals
that fight free radicals and thus protect us from age-related diseases
including cancer. Vitamins A, C and E are antioxidants. Free radicals
are highly reactive forms of oxygen that damage cells throughout the body.
As your body creates energy at the cellular level, oxygen is metabolized,
changing its structure. In this process, the oxygen molecule loses one
electron, and some of them then turn into free radicals. Cigarette smoke,
pollutants, sunlight, radiation, and emotional stress all result in the
formation of free radicals.
SOY NUTRITION FACT
4 ounces of silken tofu has 72 calories, 9.5 grams
of protein, 2.4 grams of fat and 40 milligrams of calcium.
TOFU COOKING AND BAKING TIPS
Once the tofu package is open, left over tofu should
be rinsed and covered with fresh water for storage. Change the water daily
to keep it fresh. Use the tofu within a week. Tofu can be frozen up to
5 months.
The easiest way to blend or puree tofu is with
a blender or food processor. We prefer the food processor. Mash or crumble
the tofu prior to blending. For a smooth consistency, the tofu will have
to be scraped down several times during the blending process. If you need
a large amount, blend in batches. Pureed tofu will store for up to one
week in a sealed container in the refrigerator.
THE FOOD PHILOSOPHER'Stm TEN POWER FOODS
- SOY is packed with phytochemicals.
- GARLIC is a potent antibacterial, antiviral and antifungal
agent, protecting against colds, infections and carcinogens. Research
has shown us that garlic is great for the heart, strengthens blood vessels
and lowers blood cholesterol and blood pressure.
- FISH is a rich source of protein. Many varieties of fish are
low in fat and cholesterol, and contain a high concentration of healthful
omega-3 fatty acids, which have been shown to prevent heart attacks,
high blood pressure and breast cancer and boost serotonin activity and
prevent depression. A 3 ounce serving of fish provides 100 percent of
daily vitamin D and the antioxidant mineral selenium (which aids in
preventing hair and nail loss) and 25 percent of daily vitamin B.
- BROCCOLI is high in an anticancer phytochemical called sulforaphane.
One cup of broccoli also gives you 2.5 grams of fiber and 137 percent
of the recommended daily allowance (RDA ) for vitamin C.
- MUSHROOMS have polysaccharides, called beta glucans, which
may be responsible for immune-stimulating benefits ranging from fighting
colds to thwarting cancer.
- GREEN TEA contains polyphenols, important antioxidants which
have been shown to lower cholesterol, prevent cancer and improve fat
metabolism. Recent studies have shown that green tea phytochemicals
speeds metabolism and helps melt off excess pounds.
- SWEET POTATOES & PUMPKINS contain beta-carotene, which is a
powerful antioxidant that boosts immune function, and helps prevent
cancer and heart disease. Sweet potatoes and pumpkins also contain soluble
fiber.
- CANTALOUPE is an excellent source of beta-carotene. In addition,
one cup provides RDA for Vitamin C, a vital antioxidant that boosts
the immune system and helps reduce the risk of cancer and cardiovascular
diseases.
- YOGURT AND DAIRY PRODUCTS contain calcium, an essential mineral
your body needs for good health and to build strong bones. Calcium is
necessary for blood clotting, for muscle contractions and relaxation
and for normal nerve transmissions inside the body.
- BEANS are packed with essential nutrients like protein, calcium,
folate, and other B Vitamins that help lower cholesterol and blood sugar
as well as prevent cancer.
12 SIMPLE SUGGESTIONS FOR INTRODUCING
SOY INTO YOUR DIET
- Add chunks of firm tofu to soups and stews.
- Add crumbled tofu to chili, tacos, burritos and enchiladas.
- Substitute mashed soft tofu for part of the ricotta cheese in lasagna
and other pasta dishes.
- Mix 1/2 part pureed silken tofu with 1/2 part reduced fat sour cream
for a great baked potato topper.
- Munch on soynuts for a great healthy snack.
- Drink a soy smoothie flavored with fruit for breakfast or lunch.
- Substitute pureed silken tofu for part mayonnaise or sour cream in
creamy salad dressings. Serve as a dip with apples, carrots and celery.
- Eat edamame ("Magic Beans") sprinkled with coarse salt as an afternoon
snack or appetizer.
- Serve soy-fortified noodles with your favorite pasta sauce.
- Substitute 1/4 cup of soy-flour per 1/4 cup regular flour in muffins,
breads, pancakes and waffles recipes when the recipes calls for at least
2 cups of flour. Do not add more or flavor will be adversely affected.
- Serve cereals that contain soy.
- Substitute soymilk for 1/2 the milk in puddings and custard.
© 2002 by Claudia Pillow and Annalise Roberts
Soy Archive
back
top
home
|
|
