Soy for Me, Soy for You
There is a lot of controversy in the nutrition world about eating soy foods. People say soy
causes everything from Alzheimer’s disease to problems with thyroid function. Other
people say soy is a wonder food and soy benefits include reducing the risks of cancer and
heart disease, and lowering incidences of problems during menopause.
Soybeans are, 20% fat, 40% carbohydrates, and 40% protein. It is a complete protein, and
a good source of B Vitamins, calcium, magnesium, potassium, and isoflavones, which
some say have anti cancer properties and can help protect against heart disease based on
studies done on rates of heart disease and breast cancer in Japanese women. Other people
negate these studies and say the phytoestrogens in the isoflavones do not protect against
breast cancer for women with estrogen related tumors. The same with the heart disease
protection, some say because a person starts eating more soy based foods they eat less red
meat and saturated fat so their cholesterol levels go down, thus reducing the risks of heart
disease.
The problem with the soy explosion in the market is that soy something has been added
to a lot of foods, and it is not consumed as soy milk, tofu, miso, tempeh, soy sauce,
and edamame. It is processed into soy flour, soy flakes, lecithin (which is used as an
emulsifier), hydrolyzed soy protein, textured vegetable protein, and soy oil, all because
soybeans are cheap to grow and process and their by-products make foods stick together,
have smooth creamy texture, taste good, and what is left is used for animal feed.
The addition of soy Franken-foods is where the problems begin. The over consumption of
soy by products makes people eat way more soy parts than they would ever eat of whole
soy foods. The by-products are found in everything from soy alternatives to meat like
soy hotdogs and burgers, soy crumbles, soy protein powder, and even chocolate. That
doesn’t mean don’t eat these things. Keep in mind that too much of a good thing can
have the opposite desired effect. The FDA recommends 25 grams of soy protein to lower
cholesterol, that amounts to eating something soy about three times a day, every day,
which is too much.
. The most widely accepted opinions say three to five servings or soy a week are fine,
even for women who have had or are at risk for an estrogen related tumor. Three to five
servings a week looks like tofu or tempeh stir fry for dinner on Sunday, soy milk in cereal
one or two mornings a week, a soy burger for lunch Wednesday, and edamames as an
appetizer on Friday night when you go out or soy nuts on your salad or as a snack.
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What’s the Deal with Tofu?
Tofu is made from curdled soy milk. That sounds gross, but it really isn’t. A coagulant,
usually magnesium chloride (called nigari in Japanese) or calcium sulfate, is added to
fresh hot soy milk to form curds, like putting lemon juice or vinegar in hot milk to make
cottage cheese. The curds are then pressed into blocks of tofu of varying consistencies
ranging from extra firm to silken, which is used to make soy mayonnaise, baked goods,
and soy based dressings. Tofu is an excellent source of protein, B Vitamins, calcium,
magnesium, iron, and zinc, it is low in calories, and easy to digest. Because tofu is
very bland it can be prepared in any number of ways. Firm tofu is best crumbled into
casseroles, soups and stews, or marinated and then grilled, baked, stir fried, and even
cured and dried like jerky. A personal favorite marinade for a block of tofu cut into cubes
or sticks is a tablespoon of low sodium soy sauce, three squirts of Worcestershire sauce,
and two chopped cloves of garlic. Let marinate at least four hours, but overnight is best,
shaking the container when you remember. Stir-fry everything in a teaspoon of olive oil
and serve warm.
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What’s the Deal with Tempeh?
Tempeh is an excellent source of protein and fiber. It is made by injecting cooked
soybeans and rice with a good bacterialculture (similar to yeast), then left to ferment for twenty four hours, which results
in a chewy, dense mass with a mild mushroom like and nutty flavor. It can be found in
the refrigerator or freezer section at the health food store. Tempeh is a versatile food
because it can be marinated in or seasoned with just about anything, from soy sauce to
steak sauce to Italian dressing. It can be used in soups, stews, and casseroles, chopped in
salads and stir-fry dishes, or as filling for sandwiches.
Tags: edamame, phytoestrogen, soy benefits, soy protein, soybean, tempeh, tofu
