- Soy
is More than Tofu
BY TERRI
HOBBS
You see a white rectangular
blob of tofu and ask yourself, "Do I really have to eat
that?" The long answer is "Well, you should, and we've
got a recipe at the end that should get you eating tofu."
But the short answer is, "No, because soy is more than tofu."
Then you might wonder, "OK, but why do I have to bother
to eat soy anyway?"
Why Soy?
Heart disease is the leading
cause of death in the United States for both men and women. More
than 1 in 4 Americans has some form of cardiovascular disease.
Cancer is the second leading cause of death in the United States.
Lifestyle factors -- like what food you eat -- contribute to
the risk of developing both of these dreadful diseases. Let's
take a look at how soy can help reduce that risk.
Heart Disease Prevention
A heart-healthy diet is important
for both prevention and treatment of cardiovascular disease.
The Dietary Guidelines for Americans and the National Cholesterol
Education Program both recommend that no more than 30% of calories
should come from fat and no more than 10% from saturated fat.
Dietary cholesterol consumption should not exceed 300 mg per
day. Americans typically get most of their saturated fats from
meat and dairy products. Cholesterol is only found in animal
foods -- not in plant foods like soy. Soybeans provide adequate
protein without the saturated fat and cholesterol of meats and
high-fat dairy.
In addition, high blood cholesterol
is a major risk factor for heart disease, and there have been
a number of studies that have shown that soy protein helps lower
blood cholesterol levels. One study showed that replacing animal
protein with soy protein lowered total and LDL cholesterol levels
in people with high cholesterol. Another study found that adding
25 grams per day of soy fiber to the diet resulted in a significantly
greater decrease in LDL cholesterol than what occurred by just
eating a low fat diet. Other studies have shown that other components
of soy, like isoflavones and a-linolenic acid, also show promise
for reducing the risk of developing heart disease. The FDA recently
released a statement that said that diets low in saturated fat
and cholesterol that include 25 grams of soy protein a day may
reduce the risk of heart disease.
Cancer Prevention Connection
Isoflavones are also known
as phytoestrogens -- naturally occurring compounds in plants
that have weak estrogenic effects in humans. Soy contains two
isoflavones of particular importance -- genistein and daidzein.
Epidemiological (population) studies show that groups of people
who regularly consume soyfoods, like the Japanese, have lower
incidences of breast, colon, and prostate cancers. One study
of dietary intakes and breast cancer showed that in premenopausal
women, consumption of high amounts of animal protein (meat and
dairy) increased risk, while eating high amounts of soy was associated
with a decreased risk. Another study of 8,000 men of Japanese
ancestry in Hawaii showed that men who ate tofu daily were only
one-third as likely to get prostate cancer as men who ate tofu
only once a week or less. Tofu may not be so bad after all.
The reason isoflavones may
prevent cancers that are sensitive to too much estrogen (like
breast and prostate cancers) is that isoflavones act as antiestrogens
in the body. Estrogen receptors are found on cells in almost
every organ in the body (men have them too). Estrogen receptors
are present in the cardiovascular system and bone, as well. Research
has discovered that estrogen plays an important role in health
of all these tissues. Estrogen binds to these receptors. Some
pollutants and pesticides act as strong estrogens in the body.
Isoflavones, on the other hand, are weak estrogens. They bind
to these receptors preventing the foreign estrogens, or even
the body's own estrogen, from attaching and exerting a harmful
effect. Theoretically, consuming soy would put isoflavones in
the body that could then bind to the estrogen receptors, exerting
a protective effect.
Genistein has also been shown
to inhibit the growth of human prostate cancer cells and human
breast cancer cells. It has been shown to inhibit colon cancer
in rats. It can stop the proliferation of cancer cells. Genistein
also inhibits the growth of blood vessels, which could help prevent
a tumor from getting its own blood supply. Other soy compounds
have antioxidant effects, helping to prevent the formation of
tumor-promoting free radicals (oxygen atoms missing one or more
electrons that cause cell damage). One soy compound, phytosterol,
is not absorbed in the digestive tract and goes to the colon
intact, where it appears to help inhibit the creation of cancer
cells.
Still More Health Benefits
About 10 million Americans,
80% of them women, have osteoporosis. Premenopausal women are
protected from osteoporosis due to the naturally occurring estrogen
in their bodies. Because soy contains phytoestrogens (isoflavones),
it is possible that it will help prevent osteoporosis. And, in
studies with rats, genistein has been shown to prevent bone loss.
Americans normally associate
calcium consumption with osteoporosis prevention, and they think
of that calcium as coming from dairy products. Some soy foods,
like whole soybeans, are also good sources of calcium. Furthermore,
calcium consumption is not the whole story. Calcium can also
be lost and excreted from the body in urine. Excessive consumption
of sodium and/or protein increases calcium loss; this is particularly
true with dairy foods. Soy, on the other hand, provides protein
and calcium without as much calcium loss as dairy. In Japan,
where isoflavone consumption averages 200 mg a day (compared
to less than 5 mg a day in western countries), Japanese women
have lower rates of osteoporosis (and heart disease).
Soy consumption may also help
reduce some of the symptoms of menopause because phytoestrogens
may produce enough estrogenic activity in the body. For example,
Japanese women rarely report the symptoms of peri-menopause (like
hot flashes) that are common in the west.
But Tofu?
You don't have to eat tofu
to get the benefits of soy. You can have any of the following.
Soymilk -- The liquid expressed from cooked, pureed
soybeans. It can be used in the same way as cow's milk. Different
brands have different flavors, so you should try a few if you
don't like the first brand. But remember that soymilk does not
taste like cow's milk. You'll find soymilk in aseptic quart and
2-quart sized packaging that does not need refrigerating until
after opening.
Tempeh -- This product is made from fermented,
compressed soybeans. It has a nutty flavor and chewy texture
and absorbs other flavors well. Before use in recipes, it is
normally steamed 10 minutes to make it more digestible and to
keep it moist when baked. Tempeh can also be fried. It is sold
in refrigerator sections in plastic-wrapped, rectangular slabs.
Miso -- A paste made from fermented soybeans
(and sometimes with grains like brown rice). It is used in Japanese
soups and to flavor sauces and dressings. It is very salty and
a little is all that is needed. Miso comes in several varieties.
Light miso, which is a light tan color, is rather mellow and
sweet. The darker misos -- red, amber, and brown types -- have
been aged longer and have stronger flavors.
Beans -- Can be eaten fresh, dry-roasted, or
cooked. The fresh immature beans can be served freshly steamed
(called edamame in Japanese restaurants) and have a mild flavor.
They are green and shaped rather like lima beans.
The beans can also be dry-roasted
like peanuts and make a tasty protein-rich snack food. They are
usually called soy nuts.
Canned beans come in beige
pr black varieties and can be added directly to soups. Dried
beans need an overnight soaking and three hours of cooking time
to make them edible.
Powder -- Soy protein powder is the protein from
the bean that is left over after the oil has been extracted.
Powders are sold as shake mixes (with the soy carbohydrates and
flavors like chocolate added) or as soy isolates (with no carbohydrates
and no flavors added). Both kinds of powders can be added to
drinks. Soy isolates can be added to baked goods to boost protein
levels.
If you don't know what to do
with these soy products, pick up a soy cookbook at your local
library or bookstore and give some of the recipes a try.
Don't Say No to Tofu
Tofu may look like inedible
white bricks, but it can be used in all kinds of recipes. It
also comes in two distinct styles.
Japanese-style silken tofu
is sold in aseptic packages that don't require refrigeration
until opening. After opening, the tofu is good for about 4 days
in the refrigerator. Silken tofu comes in three varieties --
soft, firm, and extra-firm. It is best used in sauces, puddings,
and shakes.
Chinese or "regular"
style tofu is sold in containers packed with water in the refrigerator
section of the store. This type of tofu comes in three varieties,
soft, firm and extra-firm, but these varieties are not the same
as the silken tofu varieties of the same name. The soft tofu
can be used in dips, dressings, and sauces much like the soft
silken tofu. But the firm and extra-firm Chinese tofu is much
more solid than the silken varieties. The firm and extra-firm
Chinese tofu can be baked, grilled, or fried. These firm types
of tofu are often pressed to remove their water before using.
They can also be frozen. Freezing makes regular tofu chewy which
makes it a good substitute for meat in chili and Sloppy Joes.
Drink Your Tofu
When all else fails, you can
create a drink with tofu in it where you won't even know the
tofu is there.
Banana-Peanut Butter Soy
Shake -- 1 generous
serving or 2 smaller servings
- 1 cup low-fat vanilla flavored
soymilk
- 1 ripe banana
- 1 tablespoon peanut butter
- 1/4 of a 12.5 ounce box of
firm Lite Japanese-style silken tofu
- 1/2 scoop soy protein powder
(isolates, not shake powder)
Add all ingredients to a blender.
Blend until smooth, scraping down sides as needed.
This recipe makes a thick shake.
Add more soymilk to make a thinner drink. Feel free to try other
flavor combinations. Leave out the peanut butter and add strawberries,
for example. Or replace the peanut butter and banana with a half
cup of frozen blueberries.
_______________________________________
About the author:
- Terri Hobbs is the webmaster
for Crazy for Life, a site for those with a zest for living and
a desire to improve all areas of their life -- spiritual, emotional,
mental, and physical. Check out the spiritual reading list, astrology
column, fitness tools, personals, games, and extensive directory
of links -- plus much more.
- _______________________________________
RECIPE POSTED NOVEMBER 23,
2003 |
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