Whole Food Nutrition
Soy Foods and their Benefits
In almost every coffee shop, soy milk is now a viable option for
lightening up your coffee. It's no longer necessary to shop at
esoteric health food stores to buy a pack of tofu, ready-made
tofu burgers, nuggets and soy cheese. Think back a few years.
Was this cornucopia of soy products so readily available five
years ago? Okay, maybe for Californians and New Yorkers. For the
most part, the fact that grocery stores are setting aside entire
sections, especially for organic foods, is a relatively new
phenomenon. Maybe Americans are starting to become more
conscious of their health. WE will examine the soy bean: its
merits and its controversy.
Believe it or not, soy has been one of America's top cash
crops for years, though used mostly to feed livestock. However,
that is changing. U.S. retail sales of soy foods have increased
by several billion dollars between 1992 and today, and sales are
projected to continue increasing. This is due in part to a 1999
FDA approved soy protein health claim.
The FDA determined that diets with four 6.25-gram installments
of soy daily can reduce levels of low-density lipoproteins, also
known as the bad cholesterol that clogs blood vessels, by as
much as 10 percent. As with other FDA-approved foods of the past
(such as oat bran), consumers now have tangible scientific
evidence on the benefits of soy protein that will help them make
informed choices. Vegetarians and health enthusiasts have known
and regarded soy protein as a healthy alternative to
animal-based products for some time now. Asian cultures have
been using the soy bean in several fashions for centuries.
Soy milk in particular is also proven a good alternative to
those of us who are lactose-intolerant. It is an incredibly
malleable food; you can steam it, drink it, dice it, grill it
and fry it. If seasoned and cooked well, soy can shape shift
(and taste shift) into almost anything. Though the explosion of
soy may seem a new American phenomenon, Americans have been
enjoying the benefits of soy for quite some time now. According
to the United Soybean Board, soybean oil accounts for 79% of the
edible fats used in the U.S. Commercial mayonnaise, margarine,
vegetable shortening and salad dressing all utilize high amounts
of soybean oil. That is just one of the many faces of soy. Here
are a few others.
Tofu is made from cooked and
pureed soybeans processed into a custard-like neutral flavored
cake. It can be grilled, stir-fried, mixed into "smoothies" or
transformed into a cheese substitute.
Soymilk is the name marketers use for soy that has been
made into a beverage. It is produced by grinding dehulled
soybeans and mixing them with water to form a milk-like liquid.
It can be consumed as is or used in recipes as a substitute for
cow's milk.
Soymilk is often fortified with
calcium and comes in a rainbow of flavors like vanilla,
chocolate, strawberry and coffee.
Soy flour is made by grinding roasted soybeans into a
fine powder. The flour provides protein for baked goods and can
be used as an egg substitute in products because of its
moisture. You will also find it in cereals, frozen desserts and
pancake mixes.
Tempeh is made from whole cooked soybeans and formed into
a chewy cake. It is mostly used as a meat substitute.
Textured soy protein is created from defatted soy flour,
which is compressed and dehydrated. It is most commonly used as
a meat substitute or as a filler in dishes like meatloaf.
Miso is a fermented soybean paste used for seasoning. It
is also used in soup stock.
Soy protein is also found in many "fake meat" products such as
soy sausages, burgers, franks, cold cuts as well as soy yogurts
and cheese, all of which are used as substitutes. Since not all
foods that contain soy ingredients fulfill the conditions of the
health-claim, it's best to check the labels to see if what
you're about to buy is making a meaningful contribution to your
health.
The Soy Conundrum
Behind every glory trails its shadow, especially when it comes
to food and drugs. As the FDA-approved claim began to splash
across soy-related cartons, bottles and packages of all kinds,
concerns arose almost simultaneously regarding particular
components in soy products, particularly the soy isoflavones
daidzein and genistein. These chemicals, available over the
counter in pills and powders, are often advertised as dietary
supplements for women to help them lessen symptoms of menopause,
primarily hot flashes. Some researchers say that isoflavones are
phytoestrogens, a weak form of estrogen that could have a
drug-like effect on the body. Some studies suggest that high
levels of isoflavones might increase the risk of cancer,
particularly breast cancer. The National Center for
Toxicological Research (NCTR) is conducting a long-term multi-
generational study of rats and their relationship to the soy
component genistein. Early data suggests that genistein alone
may prompt growth of breast tissue in males. However, some
studies show just the opposite--that under certain conditions,
soy may help prevent breast cancer.
Furthermore, some studies dating back to the late 50's link our
soy culprits, daidzein and genistein, to thyroid disorders such
as goiter.
A 1997 study published in Biochemical
Pharmacology supported these earlier studies. The National
Institutes of Health is also sponsoring a long-term study on the
safety of soy infant formula. Young adults who consumed soy
formula as infants will be compared to young adults who consumed
milk-based formulas as infants. An earlier study published in
1997 in the medical journal The Lancet showed that infants
consuming soy formula have significantly higher levels of
phytoestrogens in their blood stream than women receiving soy
supplements for menstrual cycle disturbances. These levels may
cause toxicological effects, as infants receive higher doses of
soy and isoflavones than anybody because it is their only food.
On the flip side, the American Academy of Pediatrics has
published guidelines showing that in some cases, soy
protein-based formulas are "appropriate for use in infants" when
cow's milk is not an option.
Clearly, these indirect (and sometimes direct) squabbles can
(and will) go on and on. Soy, like every other food and drug can
be picked apart and studied in endless scientific permutations.
Every dietary health claim that has ever been published had
resulted in controversy. Let's not forget the "incredible edible
egg!" Because all foods are complex alliances of chemicals that
can be beneficial for many people in many situations and harmful
to others when used inappropriately, every food is going to have
its dark side. And this is the precise crux of most scientific
food dilemmas.
The Softer Side of Soy
Though the controversial studies that have been conducted on the
negative impacts of soy are still for the most part nebulous and
inconclusive, available evidence on the benefits of whole soy
protein is much clearer. Soy, unlike other beans, offers
"complete" protein, which makes it a good substitute for animal
products, which also have complete protein, but more saturated
fat. Whole soy foods are a good source of fiber, vitamin B,
calcium and omega-3 fatty acids. Soybeans also contain all the
amino acids essential to human nutrition. Amino acids, as you
may know, must be provided by the human diet because they cannot
be synthesized in the body. Along with the reduction of
lipoproteins, a 1995 study published in the New England Journal
of Medicine also found that soy can also prompt "significant
reductions" in triglycerides, another factor linked to health
problems. A myriad of investigations are also being conducted to
prove soy's positive effects beyond the realm of the heart.As
soy products become more available, many people are turning to
the vegetarian lifestyle. The question is, is a vegetarian diet
healthy for children? Some parents and even some pediatricians
don't believe it is. However, it is widely accepted that if a
vegetarian diet (like any diet) is well-planned, it can provide
everything the body needs to be healthy. In fact, since
vegetarian diets are generally high in fiber and low in
cholesterol and saturated fats, they are a healthy alternative.
This is as long as the diet is somehow making up for the
nutrients that certain meats provide.
It's important to understand that there are plenty of options
within the vegetarian world. There are several permutations of
vegetarians, from those who just avoid red meat to vegans who
don't eat any foods containing animal products. Here is a run
down of the different types of vegetarian.
1. Semi or partial vegetarians avoid red meat only.
2. Oco-lacto-vegetarians avoid meat, seafood and poultry but
consume milk products and eggs.
3. Lacto-vegetarians avoid meat, seafood, poultry and eggs
but do consume dairy products.
4. Ovo-vegetarians avoid meat, seafood, poultry and dairy but
do consume eggs.
5. Vegans avoid all foods that contain animal products including
meat, seafood, poultry, milk products and eggs.
Our children's diets are very delicate. The health practices we
cultivate in them now can and will affect their bodies and their
habits for the rest of their adult lives. The more restrictive a
child's diet is, the greater propensity for certain vitamin
deficiencies. If you need help planning a vegetarian diet, it
may be wise to see a nutritionist that specializes in such
fields. In the meantime, here are some concerns to consider:
Calories. We know our kids need their calories for all
that jumping around they do all day. Vegetarian diets may have
less calories than non-vegetarian diets. If your child is eating
a well-balanced vegetarian meal, is continuing to gain weight
and grow and is remaining active and energetic, she is most
likely getting enough calories.
Vitamin D.
You can find this vitamin in egg yolks, fish and fortified milk.
The body also produces its own Vitamin D when exposed to
sunlight, so for the most part, children are fine. If your child
isn't a lover of the great outdoors, then consider supplements
or vitamin D-fortified soy milk.
Vitamin B12. This vitamin comes from animal products so
your child will need supplements and/or foods fortified with it
such as soy milk and some meat substitutes. Check the nutrition
labels. Also, nutritional yeast is a great way to get B-12.
Iron.
Keep in mind that the absorption of iron from meat, fish and
chicken is much higher than other sources. So, even though some
fruits and veggies contain iron, it is not as easily absorbed.
Check nutrition labels for foods high in iron or foods that are
fortified with iron, such as cereals, breads and pasta. Also
consider an iron supplement.
Protein. A good balance of grains, legumes, seeds, nuts,
fruits and veggies can insure that your child gets enough
protein and amino acids. And, there's always tofu.
Calcium.
This mineral dwells mostly in the bones. For healthy bone
development in your child, a calcium-rich diet is a must.
Vegetables like broccoli, sweet potatoes, leafy greens and
certain beans have a wealth of calcium. Plus, it's not uncommon
for orange juice and soymilk to be fortified with extra calcium.
Zinc.
The best sources of zinc are meat and yogurt, so your child may
need to take supplements or eat foods fortified with zinc to get
enough. Zinc is also present in whole grains, brown rice,
legumes and spinach.
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