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Vol. 1, No. 4
May 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 Osteoporosis
2. The Soyfoods Family
3. Delicious Soyfoods Recipes
· Sautéed Chicken Spinach Salad With Raspberry Sauce
· Easy Day Vegetable Lasagna
4. Getting on and off our list.***********************
SOYFOODS REDUCE THE RISK OF OSTEOPOROSIS
Eating soyfoods may be one easy way to help build strong bones and to lower risk of osteoporosis. Osteoporosis involves thinning and weakening of bones and is a very serious and common problem throughout the world.
Osteoporosis is most often seen in older people since bones become thinner, weaker and brittle with aging. The United States has one of the world's highest rates of osteoporosis. Between 15 and 20 million Americans suffer from this disease. Women are more likely than men to have poor bone health. One out of every five American women over the age of 65 has fractured one or more bones.
The good news is that diet and lifestyle changes can greatly reduce the risk of osteoporosis. As many as 50 different factors affect bone health. For example, exercise is very important for developing strong bones and for keeping bones from getting thin. Physical activity can slow the loss of bone matter that occurs with aging. In fact, exercise not only slows bone loss in the elderly, it actually leads to an increase in bone density.
A healthy diet is also important for strong bones. Some dietary factors, like caffeine, sodium and protein, may speed bone loss. Nutrients, like calcium and vitamin D, help promote bone health. Adding soybeans and soyfoods to the diet may also help reduce risk of osteoporosis. Soyfoods may work in three ways to protect the health of bones:
· Many soyfoods are rich in calcium.
· Soy protein helps conserve calcium in the body.
· Compounds in soybeans may protect the strength of bones.
Soyfoods Provide Calcium
The best protection against osteoporosis in later life is having strong, dense bones early in life. Adequate calcium intake is crucial for this.
Although most people think of milk first as a source of calcium, many foods are rich in this nutrient. Legumes, such as soybeans, are naturally good sources of calcium. One cup of cooked soybeans contains about 12 percent of the adult calcium recommended daily allowance. Some brands of tofu are especially rich in calcium because they are made with a calcium salt. The calcium in soyfoods is very well absorbed by the body.
Soy Protein Helps Conserve Calcium
The bones are very dynamic as they constantly break down and rebuild. Some calcium is lost from the body every day and a new supply of calcium must come from the diet. As important as adequate calcium intake is, it is equally, or perhaps more, important to reduce the amount of calcium being lost from the body. A high intake of dietary protein can increase the loss of calcium and this may raise risk of osteoporosis. But all protein isn't equal in this regard. Studies show that soy protein does not have the same calcium-wasting effect. When people eat soyfoods in place of animal proteins, they excrete far less calcium in their urine.
Compounds in Soybeans Protect Bone Health
Soybeans are a unique source of a group of compounds called isoflavones. Soybeans are the only food that contain these compounds in significant amounts. One type of isoflavone called daidzein is very similar to a drug widely used in Asia and Europe to treat osteoporosis. This drug prevents bone from breaking down. When the drug is metabolized in the body, it produces daidzein - the same compound found in soybeans. This suggests that eating soyfoods - natural sources of daidzein - could help reduce the risk of osteoporosis. But another isoflavone in soyfoods, genistein, may help. In one recent animal study, genistein was also shown to inhibit breakdown of bone.
A Bone-Healthy Lifestyle
Many factors affect bone health. A lifestyle that promotes healthy bones includes the following:
· Exercise. Weight-bearing exercise, such as walking and running, is one of the most important factors affecting bone health.
· Adequate intake of calcium. Choose calcium-rich foods often. They include dark green leafy vegetables, broccoli, Chinese cabbage, many legumes (especially black beans, chickpeas and baked beans), almonds, figs, fortified orange juice, dairy products and soyfoods such as tofu made with calcium salts, fortified soy milk, tempeh, textured vegetable protein and cooked soybeans.
· Moderate protein intake. Avoid excessive animal protein by eating more grains, beans, fruits and vegetables.
· Limited sodium intake. Most sodium comes from processed foods.
· Add soyfoods to diet. Because many soyfoods provide calcium, are rich in the type of protein that does not induce calcium loss and are a source of isoflavones, they provide a unique way to improve bone health.
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THE SOYFOODS FAMILY
The extended family of the soybean ranges from ancient and traditional Asian fare, such as tofu and tempeh, to products that mimic all-American favorites like soy-based hot dogs and meatless burgers. Here are a few of the major soyfoods that can be found in the U.S. Soyfoods Directory
http://soyfoods.com/
Soybeans: These legumes grow in fuzzy pods and are nearly always available as a dried product. The dried beans must be soaked for six to eight hours and then cooked until tender, about two hours (or 15 minutes in a pressure cooker). They have a somewhat nutty flavor that is especially delicious in barbecue-type sauces or tomato-flavored sauces. Always add tomatoes near the end of the cooking cycle however, since they toughen soybeans and make them difficult to cook. The immature, green beans are sometimes available frozen or fresh. Cook them for 15 to 20 minutes and serve as a vegetable.
Roasted soynuts: These are a crunchy snack food made by roasting soaked soybeans until browned.
Textured soy protein: Usually sold as textured vegetable protein or TVP, these dried granules of compressed soy flour must be rehydrated with boiling water (7/8 cup boiling water poured over 1 cup TVP) before using. It has a texture like ground beef and is delicious in tomato-based products like chili, sloppy joes and spaghetti sauce.
Soy flour: Available as a full-fat or defatted product, this flour can be paired with wheat flour or other flours in a variety of baked goods.
Soy milk: Made from the liquid expressed from soaked soybeans, it is usually sweetened and sometimes flavored with chocolate, carob or vanilla, and is a good replacement for cow's milk in a wide variety of dishes. Both regular and reduced-fat versions are available.
Tofu: This delicate curd is made by adding a mineral salt to soy milk and then pressing the curds together into a solid block. The flavor is quite bland, but tofu takes on the flavor of whatever it is cooked with, and is useful in any type of dish from the spiciest entree to the richest, sweetest dessert. Both firm and soft tofu are available, as well as a more custard-like product called silken tofu.
Tempeh: The whole soybean is fermented to produce a soft block of beans that has a rich, smoky flavor. Tempeh can be barbecued or used as a meat replacement in stews and casseroles.
Miso: This is a salty paste made from soybeans and grains. It is used to flavor broths and often is used in place of soy sauce.
Meat and Dairy Analogues: A wide variety of foods made from tofu and other soy products resemble foods like cheese, yogurt, burgers, hot dogs and luncheon and breakfast meats. They can be used in the same ways as the foods they mimic.
Because of the wide variety of soy products available and their ease of use and versatility, it is easy to incorporate soyfoods into any meal.
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SAUTÉED CHICKEN SPINACH SALAD WITH RASPBERRY SAUCE
Ingredients:
8 cups torn, fresh spinach
4 boneless, skinless chicken breast halves (1 1/4 lbs.) sautéed
1 tablespoon mirin (sweet rice cooking wine)
1 tablespoon reduced sodium soy sauce
1 can (8 oz.) sliced water chestnuts, drainedRaspberry Sauce:
1/2 cup frozen unsweetened raspberries, thawed or fresh
8 oz. silken/soft tofu
3 tablespoons white wine vinegar
3 tablespoons sugarBlend all sauce ingredients in blender or food processor until well blended. Sauté chicken in the mirin and reduced sodium soy sauce until cooked through. Remove from heat and slice. Arrange spinach on individual serving plates. Top with chicken; evenly distribute water chestnuts over each serving. Serve with raspberry tofu sauce.
Preparation time: 10 minutes
Cooking time: 6 minutes
Makes 4 servings
Nutritional Analysis:
(1/2 chicken breast, 2 cups spinach, 6 tablespoons sauce)
Calories 486, Protein 42.1g, Carbohydrates 15, Total fat 9g, Saturated fat 3.0g, Cholesterol 119mg, Sodium 626mg
EASY DAY VEGETABLE LASAGNA
Ingredients:
1 tablespoon soyoil
8 green onions, chopped
1 cup sliced fresh mushrooms
1 48-ounce jar low-fat spaghetti sauce, any flavor
1 10-ounce package low-fat firm silken tofu
1 10-ounce package frozen chopped spinach, defrosted and drained
1 egg
1 8-ounce package uncooked lasagna noodles
1 teaspoon salt
1/4 teaspoon pepper
1/2 teaspoon garlic powder
1/2 teaspoon oregano
1 8-ounce package low-fat shredded Mozzarella cheesePreheat oven to 350 degrees. Spray a 9 x 13-inch baking pan with non-stick vegetable coating. Sauté green onions and mushrooms in soy oil. Add spaghetti sauce. Set aside.
Combine tofu, spinach, egg, and seasonings and mix well. In baking dish, begin with bottom layer of spaghetti sauce mixture, followed by uncooked noodles, tofu mixture, noodles, and top with remaining sauce.
Bake for 45 minutes, covered with aluminum foil. Top with cheese and bake 15 minutes more. Allow to stand 10 minutes before serving. Serves 6-8.
Option: Layer one 16-ounce package of frozen vegetable medley between layers of lasagna noodles or sauté 1 1/2 cups fresh vegetable combination.
Nutritional Analysis:
Calories 360, Fat 12.9g (3.3g saturated fat), Carbohydrates 46g
Protein 17.8g, Cholesterol 42mg, Sodium 2229mg
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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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