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The Benefits of Soy - The Magical Bean?
May 2007
For over a decade, the consumption of soy has steadily increased due to
research that had shown soy to be beneficial to our health and that it
may just have a magical power. However, recent research of soy has generated
more questions than answers. Soy is undergoing a bit of an identity crisis
and no longer seems to be the cure all for heart disease and cancer. In
fact, for some women soy may increase the risk of breast cancer. Let’s
take a closer look at this so-called magical bean.
WHAT’S
SO GOOD ABOUT SOY?
Despite the news that soy does not help the heart or much of anything
else, the American Heart Association promotes soy as part of a healthful
diet, although recommends against taking soy or isoflavone supplements.
Soy is an excellent source of protein that is rich in heart healthy fats and is a good source of fiber. The quality of the protein is comparable to that of animal protein. Unlike animal sources of protein, soybeans have no cholesterol and low amounts of saturated fat. This quality makes it attractive to vegetarians. Also, it is packed with zinc, B vitamins, iron and calcium.
Soy is unique from other foods due to the isoflavones and phytonutrients that are not in any other foods. Researchers still believe that isoflavones provide health benefits despite recent findings.
SOY MANY CHOICES!!
Soy comes in many forms, not just tofu! There is a wide variety of soy foods readily available, although the amount of phytonutrients will vary, depending on how the soy is processed.
The following are soy products with the most isolfavones:
• EDAMAME: The young whole soybeans are picked green and sold frozen in the pod or shelled, cooked or raw. They have a mild flavor and can be used in soups, salads, mixed with other vegetables or steamed and eaten as a snack.
• SOYBEANS: Available dried or canned and in a variety of colors—yellow, brown or black. These beans can be used like any other dried bean and are a great addition in soups.
• SOYMILK: This can be used as a milk substitute especially for people with lactose intolerance. Soymilk is usually fortified with vitamin D and calcium. Be sure to check the labels to see that it is. It is best to select the low-fat brands to limit calories.
• SOYNUTS: Can be used as a snack or sprinkled on salads. Available in roasted, salted and flavored.
• TEMPEH: A bean cake made from fermented soybeans with a chewy texture. It is often flavored and is available in a variety of forms. Tempeh can be grilled by itself or added to other foods for flavoring.
Soy products
with less isoflavones:
Tofu, Soy Flour, Soy Yogurt and Soy nut Butter contain some isoflavones,
while soy cheese, soybean oil, soy sauce and soy sour cream have few to
no isoflavones.
THE
BOTTOM LINE
Should we eat soy? Like other nutritious foods, soy is just one component
of an overall healthful diet. So don’t look to soy as the magical
bean, but as a great protein alternative, and we’ll see what future
research reveals!
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