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Featured Dietitian
Cheryl Koch, M.S., R.D.
The Scoop on Soy
Did you know that the United States produces one-half of the world's soybeans? Despite our wealth of new information about the benefits of soy as part of a healthy diet, the average American eats very little soy. Most of the soy produced in the U.S. is either fed to livestock or exported to Asian countries.
What's the scoop on soy? Besides being low in sodium and saturated fat and helping to lower the risks of cancer and heart disease, soy-based foods are also touted for helping to relieve menopausal symptoms and protect against osteoporosis.
Soy contains isoflavones (chemicals that act like estrogen in the body), reducing the number and severity of hot flashes during menopause. Isoflavones may also reduce breast cancer risk. Soy foods that are rich in isoflavones include roasted soybeans, tempeh, tofu, and soy milk. One caution, however: women with estrogen receptor-positive tumors, or who are post-menopausal and are not on hormone replacement therapy, should not increase their soy intake; it may be detrimental to their health.
Osteoporosis, a disease of thinning and weakening bones, is another serious health concern that often leads to disability later in life. Here, too, soy may help. Women are at greater risk for developing osteoporosis than men. Factors that help reduce the risk of osteoporosis are exercise and a diet high in calcium. Soy milk, tofu and textured soy protein (found in soy hot dogs and soy burgers) are good sources of calcium. Soy protein is almost equivalent to meat in the quality of protein that it provides, and it provides calcium to the body as well.
Soy foods also help to reduce cholesterol levels and act as antioxidants to reduce the risk of cancer. Diets high in animal protein, on the other hand, can cause the body to lose calcium and can increase cholesterol levels.
How much soy is enough? Experts recommend a daily intake of 40-60 grams of soy, which includes about 70 milligrams of isoflavones. Here are some practical tips to help you include soy in your diet and reap the benefits of this superfood!
- Add soy nuts to snack mixes for parties and daily munching.
- Add cooked soybeans to soup, chili, and baked bean recipes.
- Use tempeh or firm tofu in stir-fried dishes.
- Drink soy milk and use soy milk instead of cow's milk when making pudding.
- Replace1/4 of a recipe's total flour with soy flour.
Visit the Crum Creek Store for healthful snacks!