Source: Patient Care / December 15, 2000 / www.patientcareonline.com
General:
Soy, part of the human diet for thousands
of years, has a history of safe use. Belonging to the phytoestrogen
plant class, soy foods (especially soybeans) are one of the most
significant sources of isoflavones genistein, daidzein, and glycitein.
Besides the isoflavones, soybeans contain high quality protein
and essential fatty acids; they are low in fat and contain no
cholesterol.
Health benefits:
LDL cholesterol
So far, the most significant health
benefit from the consumption of soy-containing foods is the reduction
of the LDL-cholesterol levels, perhaps as a result of its similarity
to estrogens. The evidence is strong enough that the FDA authorized
a health claim label that allows soy foods to be marketed as "heart-healthy."
Heart disease
Animal studies show isoflavones may
reduce the occurrence of atherosclerosis in monkeys. It appears
to block the action of C-reactive proteins, makers of inflammation
in people with heart disease.
In October
1999, the FDA gave food manufacturers permission to claim that
certain soy products help lower the risk of heart disease. A diet
that contains 25 g/day of whole soy protein that is also low in
saturated fat and cholesterol may reduce the risk of heart disease.
Note that the claim applies to intact
soy protein found in whole foods such as tofu or soy milk and
does not extend to isolated substances found in soy protein isoflavones.
Other Possible
Health Benefits
Other possible health benefits are linked
to soy, such as prevention of breast cancer, osteoporosis, and
menopausal symptoms; however, these are not yet clearly well defined.
In Asia and Europe, the synthetic soy
isoflavone, ipriflavone, is used as an alternative to estrogen
therapy in treating existing low bone mass or osteoporosis in
postmenopausal women.
| FOOD | SERVING SIZE | AMOUNT OF PROTEIN |
| Firm Tofu | 4 ounces | 13 grams |
| Soy milk | 8 ounces | 10 grams |
| Soy nuts | 1/4 cup | 19 grams |
| Soy protein bar | - | 14 grams |
| Soy sausage | 1 link | 6 grams |
| Tempeh | 1/2 cup | 19 grams |
To qualify for the health claim,
1 serving of the soy product must contain: 6.25 grams of soy protein,
less than 3 grams of fat, less than 1 gram of saturated fat, less
than 20 milligrams of cholesterol and low levels of sodium.
Soy products
Miso
is made from an aged mixture of soybeans, grain, salt and a mold
culture. It is used as a condiment.
Soy cheese is a good substitute for any type of spreadable
cheese. It can also be used to top pizza.
Soy flour can be used as a substitute for a regular flour
in baked goods.
Soy nuts are a crunchy snack made of roasted soybeans.
Soy milk can be used as a substitute for regular cow's milk.
It is lactose-free and is available in several flavors.
Soybeans can be used in soups, salads, stews, dips, and
casseroles.
Tempeh
is made by fermenting soybeans with an edible mold. It can be
used as a meat substitute. It can be marinated or grilled and
added to soups, casseroles, or chili.
Tofu
is soybean curd and can be used in stirfries, soups, or casseroles.
It can also be used as a cheese substitute in dips.