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Make Soy a Smart Part of your Diet
Catherine Kruppa, MS, RD, LD
 Today
Americans are looking for foods that have been fortified with healthy
ingredients. In our busy lives, we want to get the most bang for
our buck. Soy-related foods fit into this category. Asian countries
have been consuming soy for centuries. Scientific studies show lower
incidences of bone fractures, cardiovascular disease, certain types
of cancer, and menopausal symptoms in many Asian countries compared
to the United States. This article will summarize 10 reasons soy
is a smart addition to your diet.
- Soy isoflavones, the plant's estrogens,
have been of interest to researchers because of the potential
effects of soy protein on hormone-dependent cancers as well as
other cancers.
- Soybeans are high in fatty acids,
including omega-6s and omega-3s, which may reduce the risk of
high blood pressure, heart disease, and cancer. This is a great
way to get in your omega-3's if you don't eat fish three times
per week.
- Soy products are rich in plant estrogens
which studies show may alleviate menopausal symptoms, including
hot flashes.
- Soy products contain genistein, a
natural plant estrogen, that research has shown may protect against
breast cancer. The incidence rate of breast cancer in Asian countries
where they consume significantly more soy foods is five to eight
times lower than in the US.
- Soy is the only vegetable food considered
to be a complete protein. It contains all 8 essential amino acids.
This means it is equivalent to meat products as far as protein
content.
- Soybeans contain more protein than
milk and contain little saturated fat and no cholesterol.
- Consumption of a diet containing 25
grams of soy protein, as part of a diet low in saturated fat and
cholesterol, may reduce the risk of heart disease, by lowing LDL
cholesterol.
- Some studies on soy show that isoflavones
may help slow down bone loss and possibly increase bone mineral
density associated with menopause.
- Additionally, researchers have identified
that soy's phytoestrogens have other cardiovascular disease risk
reduction effects such by decreasing diastolic blood pressure
and beneficial effects have been shown in blood vessel elasticity
and plaque size reduction.
- They taste yummy!
Now you say, "That's great, but I am
not eating tofu!" You are in luck; soy products have come a long
way in the past few years. Industry experts expect an increase in
soy related foods by 20% per year for the next few years. Here are
a few of my favorites, next time you are at the grocery store pick
one of them up: Boca burgers, Amy's Kitchen Tofu and Vegetable Lasagna,
Luna Bars, Silk Soy Milk, Veggie Slices Cheese. Also try this great
soy recipe:
Soy & Spinach
Quesadillas 2 whole-wheat tortillas
2 slices of Veggie Slice Pepper Jack cheese (produce section of
the store)
Guiltless Gourmet Black Bean Dip
Fresh spinach
Salsa
Spray skillet with Pam. Spread 1 T. of black bean dip on each tortilla.
Layer 1 slice of soy cheese and spinach on one half of the tortilla.
Fold the other half of the tortilla over and place in skillet on
medium heat. Heat until cheese begins to melt and then flip quesadilla.
Cook until the cheese is completely melted and edges of the tortilla
begin to brown. Serve with salsa.
Yield: 2 servings
Serving size: 1 quesadilla
Per serving: 205 calories, 4.5 g fat, 10 g protein
Read other articles by Catherine Kruppa
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