Soy What?
Expert thinking about soy has changed, but one thing hasn’t: It’s still a wonder food. Here’s how to take advantage
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One of the most promising benefits – reducing cholesterol – is falling short of expectations. Other potential advantages, such as reducing the risk of breast cancer and osteoporosis, still are being investigated. Scientists speculate that soy's effect depends on when you start eating it and for how long.
Does this mean it’s time to toss the tofu? Can you switch from tempeh burgers to all-beef patties?
Not so fast, say nutrition experts. Even those who say soy isn’t a miracle food feel it’s still beneficial. If you want to improve your diet, eating soy foods can help.
“Healthy women [and men] should be encouraged to include soy in their diets,” says Dr. John W. Erdman Jr., professor of Nutrition at the University of Illinois Urbana-Champaign.
Soy is a plant food that’s high in the kind of protein the body needs. It’s also very low in saturated fat and is cholesterol-free, say nutritionists.
To understand the turnaround on soy it’s important to know how the bean got its health reputation in the U.S.
Initially, researchers took a look at Asians, who eat far more soy foods than Americans do. The experts found that Asians have better health profiles in a number of areas, including cholesterol and breast cancer.
However, as U.S. nutrition experts looked at the population in this country, they began to question whether the associations of soy and health were valid.
The American Heart Association, which had promoted soy foods as part of a heart-healthy diet, took another look. Their experts concluded that eating soy food reduces bad cholesterol by a modest 3 percent and doesn’t improve good cholesterol, according to an article in Circulation: Journal of the American Heart Association.
“Our thinking about soy has changed over the past five years,” says Dr. Penny Kris-Etherton, distinguished professor of nutritional sciences at Pennsylvania State University.
“Research hasn’t shown much cholesterol-lowering benefit like we saw previously,” says Kris-Etherton, who contributed to the AHA report.
So why eat soy?
There’s the argument that it’s a nutritious substitute for red meat. But there are other advantages, as well.
If you’re at risk for heart problems, you’ve probably been told to skip the prime steak. Maybe you’re bulking up on pasta and bread instead.
Eating more protein that’s low in fat and cholesterol (in sensible amounts; not a high-protein diet), may be the better choice to reduce your blood pressure if you have hypertension, according to Kris-Etherton.
Soy foods fit the bill.
How does soy fare in other aspects of your health?
Experiments on menopause-aged women are mixed. Some women experience fewer hot flashes when they eat more soy foods; others do not.
Research is going on to determine whether eating more soy foods can strengthen bones. The verdict isn’t in.
Breast cancer may be the most controversial area.
Asian women have lower rates of breast cancer. However, they also eat soy foods from early childhood. Asians’ lifelong diet may provide some protection.
“What the animal studies suggest is that it would be very healthful for women to start eating soy earlier in life before breast development to reduce their risk of breast cancer,” Erdman says.
You may have read that you should avoid soy if you’re a woman prone to breast cancer or recovering from the disease. That shouldn’t be a concern, Erdman says.
“If you’re a woman with breast cancer or if you’re a woman with two sisters with breast cancer [putting you at greater risk] I think you shouldn’t freak out over a serving of soy milk a day, but don’t go out and have five servings a day.
“None of the [cancer/soy] theories is proven in humans,” says Erdman.
The best advice from nutrition experts is to settle on a few soy-rich foods you like and have a total of two servings of soy a day.
RECIPES
Soy Nut and Potato Salad
8 small-medium new potatoes
Salt
2 scallions, trimmed and chopped
1 large red bell pepper, cored and chopped
1/4 cup roasted soy nuts
2 tablespoons chopped cilantro
Citrus dressing (follows)
n Place potatoes and 1 teaspoon salt in a medium saucepan. Add water to cover. Bring to a boil and cook for 30 minutes or until fork tender. Drain well. Slice potatoes into a bowl. Add scallions, bell pepper, soy nuts and cilantro. Toss gently but well. Prepare hot lime dressing and pour over warm salad. Toss again. Adjust salt to taste, if necessary. Serves 4.
n Each serving has: 160 calories; 6.5 grams total fat; 4 grams protein; 15 grams carbohydrates; 400 milligrams sodium; and 1.5 grams dietary fiber.
Citrus dressing
1 tablespoon fresh lime juice
1 tablespoon lemon juice
1 1/2 tablespoons olive oil
Salt and pepper to taste
Pinch of cayenne pepper
n Combine lime and lemon juice, oil, salt, pepper and cayenne in a cup. Stir well.
Tofu, Black Bean and Snow Pea Skillet Dinner
1 tablespoon canola oil
1 garlic clove, minced
1 small onion, thinly sliced
2 cups snow peas, cut vertically in half
1/2 pound extra-firm tofu, drained and cut into dice
2 tablespoons reduced-sodium soy sauce
2 tablespoons hoisin sauce
1 tablespoon water
1/4 teaspoon pepper
1 cup canned, rinsed black beans
n Heat oil in medium-sized skillet over medium-high heat. Add garlic and onion and saute for 2 minutes. Add snow peas and saute 2 minutes, stirring frequently. Stir in tofu. Cook over medium heat 3 to 3 minutes, stirring gently.
n Reduce heat to low. Stir in soy sauce, hoisin sauce, water pepper and black beans. Simmer for 3 to 5 minutes to heat through, stirring occasionally. Serves 2.
n Each serving has 350 calories; 13 grams total fat; 26 grams protein; 37 grams carbohydrates; 2000 milligrams sodium; and 12.5 grams dietary fiber.
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