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Vol. 1, No. 1
February 21, 1996
elcome to the premiere issue of SOYFOODS USA. This monthly Email newsletter is designed to inform media sources, dietitians, and consumers about the latest soyfoods information.
With the increased attention on the health benefits of soyfoods, it is important to provide information about soyfoods for consumers, health professionals and nutrition experts. In each newsletter, you will find exciting news about soyfoods, summaries of soy research activities, and links to soy-related sites on the Web. And you won't want to miss our wonderful soyfoods recipes!
We want everyone to enjoy the benefits and delicious flavors of soyfoods, so please feel free to redistribute or reprint any part or all of this newsletter.
If you have questions about any of the information contained in this newsletter, please send a note to the editor at info@soyfoods.com, or call 1 (800) 301-3153. For more information about soyfoods, a good place to start is the U.S. Soyfoods Directory, http://soyfoods.com/.
Thanks for subscribing to SOYFOODS USA!
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SOYFOODS MAY HELP REDUCE THE RISK OF HEART DISEASE
Much of the discussion about soyfoods recently has centered around research indicating that soyfoods may play an important role in reducing the risk of heart disease. An article published recently in the New England Journal of Medicine has brought attention to three decades of research on this subject.
Many people are aware that soyfoods are low in saturated fat and free of cholesterol, but now the protein in soyfoods has been shown to directly lower blood cholesterol. Also, soyfoods are rich in a group of compounds called isoflavones, which may work in several ways to fight heart disease. Isoflavones are found in significant amounts only in soybeans and soyfoods, such as tofu, soy milk, tempeh and textured soy protein.
Heart disease is the leading cause of death in the United States and kills more than 100 people each hour in this country. But there is a wide variation in heart disease rates throughout the world. Different lifestyle, including diet, is the main reason.
It is important to eat less saturated fat and cholesterol in order to reduce the risk of heart disease. Maintaining ideal weight and exercising also help. But many other factors can affect heart disease. For example, soybeans and foods made from soybeans may play a role in keeping the heart healthy.
High blood cholesterol levels increase the risk for atherosclerosis, which is the underlying cause of heart disease and heart attacks. Approximately 40 million Americans have blood cholesterol levels that are too high. Both saturated fat and dietary cholesterol increase blood cholesterol levels.
Many foods that are rich in protein are too high in saturated fat and cholesterol. Soyfoods are different because they are high in protein but low in saturated fat and completely free of cholesterol. The fat in soyfoods is mostly polyunsaturated fat - which doesn't raise blood cholesterol levels. One serving of cooked soybeans (1/2 cup) provides 14 grams of high-quality protein, but only about one gram of saturated fat and no cholesterol. So replacing some animal protein in the diet with soyfoods will help lower blood cholesterol levels and reduce the risk of heart disease.
Almost 30 years ago, researchers showed that protein from soyfoods could lower blood cholesterol. Since then, more than 40 studies involving human subjects have also shown this. Soy protein decreases blood cholesterol levels by about 10 to 15 percent in people with elevated cholesterol. Even in people who have already reduced their blood cholesterol by eating a low-fat diet, eating soy produces further drops in cholesterol. A 10 percent decrease in cholesterol reduces the chance of having a heart attack by 20 to 30 percent.
How Much Soy Protein is Needed?
About 25 grams of soy protein per day may be enough to lower cholesterol. This is the amount of soy protein found in just 1 cup of soybeans. Higher amounts of soy protein (25 to 50 grams) are likely to produce even bigger decreases. Soy protein appears to be effective whether you use it in place of other protein foods in your diet or if you simply add it to your existing diet. The National Health Service in Italy provides soy free-of-charge to physicians for the treatment of high blood cholesterol.
Soy May Prevent Heart Disease in Several Ways...
* Reducing blood cholesterol levels is very important for preventing heart disease. But many other factors affect heart disease risk, too.
* Soy protein inhibits cholesterol oxidation. Only oxidized cholesterol - that is, cholesterol that has undergone structural changes because of exposure to oxygen - can damage the arteries.
* Research indicates a compound in soybeans called genistein inhibits the growth of cells that form the plaque that lines the arteries.
* Genistein may inhibit the formation of blood clots. Although these effects of soy are speculative, they indicate that eating more soyfoods is a smart move that may help protect the health of your heart.
There is no such thing as a miracle food that will automatically protect you from heart disease. The only effective approach is to adopt an overall lifestyle that reduces the risk of heart disease. Exercise regularly and avoid tobacco. Reduce intake of fat (especially of saturated fat) and cholesterol. Build menus around fiber-rich foods such as whole grains, beans, fruits and vegetables. Adding soyfoods to meals can help, too.
...This article was adapted from information prepared for the Indiana Soybean Development Council by Mark Messina, Ph.D. and Virginia Messina, M.P.H, R.D., authors of The Simple Soybean and Your Health. More information about soyfoods and heart disease can be found at StratSoy
http://stratsoy.ag.uiuc.edu/stratsoy.html
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SOME DELICIOUS WAYS TO ENJOY SOYFOODS
Here are some easy ways to add soyfoods to your diet:
* Try a breakfast milkshake made with soy milk, bananas and other favorite fruits.
* Try a taco made with textured vegetable protein (TVP); just add water and taco seasoning to the TVP.
* Add fresh green soybeans to salads.
* Add cooked, dried soybeans to chili recipes.
* Try plain, non-flavored soy milk in mixes for cakes, muffins or pancakes.
* Replace part of the flour in cake and cookie recipes with soy flour.
* Stir-fry chunks of tofu with fresh vegetables and serve over rice.
* Pureé soft tofu and flavor with onion soup mix for dip.
And here are a couple recipes we hope you enjoy...
Healthy Chili
(Makes 8 1-cup servings)
2 cups firm tofu, crumbled
1 clove garlic, minced
1 tablespoon chili powder
2 tablespoons Worcestershire sauce
1 cup onion, chopped
1 large green pepper, chopped
1 carrot, thinly sliced
2 tablespoons soyoil
1 cup tomatoes, chopped
1 can (16 ounces) tomato sauce
1 can (15 ounces) dark red kidney beans
1/2 teaspoon dried basil, crushed
1 teaspoon cumin
1 teaspoon cayenne pepper
1 can (6 ounces) tomato paste, optional
Salt to taste
4 cups cooked brown rice
Garnishes: minced onion, grated cheddar cheese and avocado, optional.
In a mixing bowl, combine tofu, garlic, chili powder and Worcestershire sauce; set aside.
In a large skillet, saute onion, green pepper and carrot in soyoil until onion becomes transparent. Add tofu mixture; cook and stir 3 minutes over medium heat.
Add tomatoes, tomato sauce, kidney beans, basil, cumin, cayenne and, if desired, tomato paste. Cover and simmer for 30 minutes. Salt to taste. Serve on brown rice. Garnish with minced raw onion, grated cheddar cheese and avocado, as desired.
Nutritional information per serving: 320 calories, 0 cholesterol, 10.5 grams fat, 17 grams protein, 597 milligrams sodium, 43.8 grams carbohydrate
Wacky Soy Cake
Makes 16 servings
Dry ingredients:
1 cup soy flour
1 1/2 cups all-purpose flour
1 cup sugar
3 tablespoons cocoa
1/2 teaspoon salt
1 teaspoon soda
Wet ingredients:
1 teaspoon vanilla
1/3 cup plus 2 tablespoons soybean oil
1 tablespoon vinegar
1 cup lukewarm water
Frosting (optional)
Stir together the dry ingredients into an ungreased 8" x 8" or 9" x 9" pan. Make three holes in sifted ingredients. Put vanilla in the first hole, cooking oil in the second hole and vinegar in the third hole. Pour 1 cup lukewarm water over the whole thing. Stir well with a fork. Bake 30 to 35 minutes at 350 degrees F or until top springs back when touched slightly.
Nutritional information per serving (does not include frosting): 125 calories, 0 cholesterol, 5 grams fat, 5 grams protein, 17 grams carbohydrate
...These recipes are taken from Simply Soy, a quarterly newsletter about soyfoods for family and consumer science professionals.
More recipes can be found at the U.S. Soyfoods Directory Web site http://soyfoods.com/recipes/
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Copyright 1997
Indiana Soybean Development Council
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