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Vol. 1, No. 2
March 15, 1996Soyfoods USA...a monthly Email newsletter designed to inform media sources, dietitians, and consumers about the latest soyfoods information. Copyright 1996 Indiana Soybean Development Council. Details at end of issue.
CONTENTS
1. Soyfoods Reduce the Risk of Cancer
2. All About Tofu
3. Some Delicious Ways To Enjoy Tofu
Tofu Dip
Chocolate Silk Dessert
4. Getting on and off our list.***********************
SOYFOODS MAY REDUCE THE RISK OF CANCER
Eating soyfoods can be easy and satisfying, and may even reduce your risk of cancer. Soyfoods are rich in a group of compounds called phytochemicals, which are thought to have beneficial effects. One group, called isoflavones, is especially important because they may fight cancer in a variety of ways. Isoflavones are found in significant amounts only in soybeans and in soyfoods, such as tofu, soy milk, tempeh and textured soy protein.
People who live in countries where soyfoods are a common part of the diet are less likely to develop certain cancers. For example, breast cancer mortality rates are much lower in Asia, where soyfoods like tofu and soy milk are frequently consumed. In the U.S., where these foods are seldom used, women are four times more likely to die of breast cancer than Japanese women.
Of course, there are many differences between the lifestyles and diets of American and Japanese women. Any of them might contribute to these differences in breast cancer rates. However, many studies have found that people in Japan who eat soyfoods daily are less likely to get cancer than people in Japan who seldom eat soyfoods. In these cases, other diet and lifestyle factors are similar in the two groups. In other words, the main difference between these groups lies in how often they eat soyfoods.
As little as one serving of soyfoods each day seems to protect against many types of cancer including lung, colon, rectal, stomach, prostate and breast cancer. A serving is equal to 1/2 cup cooked soybeans, tofu, textured vegetable protein or tempeh, or 1 cup soy milk.
Laboratory studies also support a cancer-protective role for soy. When animals are fed diets containing soy and then given a substance that causes cancer, they develop fewer tumors than animals who don't have soy in their diets.
How Soybeans Work
Scientists have identified several potential anti-cancer substances in soybeans. Although all of these might contribute to the possible anti-cancer effects of soy, the isoflavones stand out. One isoflavone, called genistein, has especially caught the attention of scientists. When genistein is added to many different types of cancer cells growing in laboratory test tubes, the growth of these cells stops. More than 100 studies have demonstrated the effectiveness of genistein.
Genistein is thought to act against cancer in several ways. Genistein may actually work in ways similar to some of the common drugs used by physicians to treat cancer. Scientists believe that certain enzymes in the body convert normal cells to cancer cells. Often, cancer drugs work by inhibiting these enzymes. In cancer cells, genistein has been shown to work in a similar fashion; it interferes with the activity of these enzymes.
Genistein may act against many cancers that are "hormone-dependent" such as breast and prostate cancer. These cancers depend on hormones for their growth. Genistein may interfere with these hormones and thus stop cancer cells from developing and tumors from growing.
There may even be a role for genistein in treating cancer. Some research indicates that genistein can interfere with the process by which tumors receive nutrients and oxygen, which are needed for tumor growth. Researchers at the University of Minnesota recently attached genistein to antibodies and injected them into mice with leukemia. All these mice survived, whereas a group of mice that didn't get genistein died within three months.
A Cancer-Protective Diet
There is no such thing as a miracle food that will automatically protect you from cancer. The only effective approach is to adopt an overall lifestyle that is best able to reduce risk of cancer. This means avoiding tobacco, using sunscreens and reducing alcohol intake. A healthful diet is also very important. Build your diet around fiber-rich foods such as whole grains, beans, fruits and vegetables.
There is reason to believe that adding soyfoods to your diet can help, too. As little as one serving a day might be enough to help protect against cancer. 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.
(This information was based on information prepared by Mark Messina, Ph.D. and Virginia Messina, M.P.H., R.D., authors of The Simple Soybean and Your Health <messina@olympus.net>)
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ALL ABOUT TOFU
Of the more than 30 soyfoods products, tofu is the most commonly known soyfood to Americans. It is readily available and is used in many different food preparations. Tofu easily absorbs the flavors of the seasonings used with it. That's one of the reasons it is an excellent complement to lasagna, casseroles and other foods.
Tofu is made in a process similar to making cheese. The milk from the soybean, or soymilk, is curdled by adding a coagulant. Curds are then pressed into soft cakes resulting in a soft custard-like food.
There are three different kinds of tofu.
1. Soft, silken tofu is ideal for blending in dressings, sauces, dips or frostings.
2. Medium soft tofu is great for puddings, pies, cheesecakes and salads.
3. Firm, extra firm tofu is excellent for slicing, marinating, grilling and stir-frying.
You can find tofu in most grocery stores in the refrigerated or produce cases. It is sold water-packed in plastic tubs, vacuum-packed or in aseptic packaging. The aseptic packages are airtight and don't need refrigeration until they're opened.
If it's not in aseptic packaging or the aseptic package has been opened, handle tofu just like any perishable food and keep it refrigerated. Always check the expiration date. Fresh tofu has a mild odor. If it smells sour, return it. This could indicate improper refrigeration during transportation or storage.
Here's a measuring tip: one cup of tofu is equal to 1/2 pound. Try tofu in your next recipe.
(Adapted from Simply Soy <SimplySoy@aol.com>, a newsletter for family and consumer science professionals.)
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SOME DELICIOUS WAYS TO ENJOY TOFU
Tofu Dip
From Simply Soy <SimplySoy@aol.com>
1-10 1/2 ounce package soft silken tofu
2 tablespoons mayonnaise
1 package dry ranch dressing mixMix together silken tofu, mayonnaise and dry ranch dressing mix. Chill at least 2 hours. Serve with fresh cut vegetables. Serves 8
Nutrition information per serving: 45 calories, 3.8 grams fat, 0 cholesterol, 1.8 grams protein
Chocolate Silk Dessert
From the Ohio Soybean Council <http://www.ag.uiuc.edu/~oh-qssb/>
Crust:
1/4 cup stick margarine, melted
1 l/4 cup graham cracker crumbs
3 tablespoons honeyMix together and press onto bottom and 1-inch up the side of a 9-inch springform pan. Bake at 350 degrees for 8 minutes. Let cool and then chill.
Filling:
1 1/2 cups semi-sweet chocolate chips
2 1/2 cups extra firm silken tofu
3 tablespoons honeyHeat chocolate chips over low heat until melted, stirring often and set aside. In a food processor or blender, blend tofu until smooth. Add honey and blend until mixed. Add melted chocolate chips and blend until creamy. Pour filling into chilled pie crust. Place in refrigerator until firm. Serves 10.
Nutrition information per serving (1/2 cup slice): 351 calories, 6.6 grams protein, 10.4 grams carbohydrates, 3.2 grams dietary fiber, 7.1 grams saturated fat, 6.5 grams monounsaturated fat, 2.8 grams polyunsaturated fat, 6.4 mg cholesterol, 175. 5 mg sodium
More tofu recipes can be found at the U.S Soyfoods Directory <http://ind.com/soy>. You can also send a request for more tofu recipes to <soyfoods@ind.com>
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More information about soyfoods can be found at the U.S. Soyfoods Directory <http://soyfoods.com/>
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Copyright 1997
Indiana Soybean Development Council
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