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Vol. 1, No. 6
July 16, 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 Are High In Iron
2. Thoughts On Dietary Fat - Requirements And Optimal Amounts
3. Delicious Soyfoods Recipes
· Apple Salad & Tofu-Honey Cinnamon Dressing
· Creamy Tomato Soup
4. Getting on and off our list.***********************
SOYFOODS ARE HIGH IN IRON
Iron deficiency is the most common nutritional problem in the world. In the United States, it is most often seen in toddlers, teens, and in young and pregnant women.
Low iron intake results in anemia. People with this condition often suffer from fatigue, headaches and increased risk of infection. Many foods are rich in iron, but many whole plant foods are especially good sources. Vegetarians and others who eat plant-based diets actually have the highest iron intakes. In fact, the more the diet is based on plant foods, the higher the intake of iron.
However, the amount of iron in the diet is only part of the story. The amount of iron that is actually absorbed into the bloodstream is also very important.
Iron Absorption
Generally, only about 10 percent of the iron in the diet is absorbed. But certain factors can raise that rate:
· When the diet is low in iron the percentage absorbed goes up.
· People with very high iron needs, like children and pregnant women, absorb more iron.
· Iron absorption from plant foods increases when vitamin C is included at a meal.
Other factors can decrease iron absorption:
· Fiber may bind iron so that it isn't well absorbed.
· Dairy products and other calcium-rich foods can decrease the amount of iron that is absorbed. Since milk does not contain iron and also inhibits iron absorption, excessive consumption of milk is one reason for iron deficiency in young children.
· Coffee and tea both interfere with iron absorption and adding milk to these drinks further decreases the amount of iron that is absorbed at a meal.
· Phytates, which are compounds found in whole grains, nuts, seeds and beans, can bind iron and decrease its absorption.
Iron in Soyfoods
Soybeans and the foods made from them are high in iron. However, soy is also high in two components that interfere with iron absorption. First, soyfoods are high in phytates. Even very small amounts of phytate in a food can greatly reduce the amount of iron absorbed from that food or from other foods eaten at the same meal. The type of protein in soyfoods also reduces iron absorption.
Their high phytate and protein content means that iron is not well absorbed from soyfoods. But soy is very high in iron which partly makes up for poorer absorption. Also, adding soy protein to meat mixtures like hamburger does not raise risk for anemia. This is because, soy is not only high in iron, but can actually increase the iron absorbed from meat.
Even though all soyfoods - like tofu, soy milk and tempeh - contain soy protein and phytates, the amount of iron absorbed from these different foods varies quite a bit. For example, iron absorption from fermented soyfoods like tempeh is quite good. Absorption is also better from softer tofu (like silken tofu) than from firm tofu.
In addition, vitamin C can increase absorption of iron from soyfoods and other plant foods when consumed at the same time. The amount of vitamin C in just 1/2 cup of orange juice can double iron absorption. Including a good source of vitamin C at each meal is a good way for people who eat plant-based diets to make the best use of iron in their diet.
Iron absorption is lower from soyfoods than from meats. However, soyfoods - and other plant foods - are high in iron. Many plant foods are also rich in vitamin C, which enhances iron absorption. For these two reasons, it is relatively easy to meet iron needs with these foods.
Iron Content of Soyfoods
Miso (2 Tablelspoons) 0.95mg
Soybeans (1/2 cup) 4.42mg
Soy flour (1/4 cup) 1.20mg
Soy milk (1 cup) 1.38mg
Roasted soynuts (1/2 cup) 3.40mg
Tempeh (1/2 cup) 1.88mg
Tofu (1/2 cup) 6.60mg
Note: The recommended dietary allowance for iron is 10-15 milligrams for adults.
Ideas for Adding Vitamin C to Meals To Boost Iron Absorption
Cereal with soy milk...add sliced strawberries
Soy milk shake with banana...add orange juice
Stir-fried rice with tofu...add broccoli
Textured vegetable protein...add spaghetti sauce
Miso Soup with tofu chunks...add sliced cabbage
Curried tempeh...add green peppers and potatoes
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THOUGHTS ON DIETARY FAT - REQUIREMENTS AND OPTIMAL AMOUNTS
By Mark Messina, Ph.D.
The requirement for dietary fat is based on the need for two essential fatty acids, linoleic acid and linolenic acid. Most people, except those on very low fat diets, will have no problem meeting the biological requirement for linoleic acid. There have been some concerns, however, that the prevalence of essential fatty acid "insufficiency" is higher than previously thought. The biological requirement for linolenic acid is considerably lower than for linoleic acid, but this fatty acid is much less abundant in foods. Soybean oil and soyfoods are very good sources of this fatty acid.
The recommended amount of total fat in the diet continues to draw much attention. The National Cholesterol Education Program (NCEP) recommends that everyone over the age of 2 consume diets containing 30 percent fat or less. The World Health Organization (WHO) recommends that adults consume diets that are at a minimum 15 percent total fat, and at a maximum 30 percent and 35 percent fat for sedentary and active individuals, respectively. No specific recommendations were issued for children by the WHO.
Very low fat (10 percent) diets have been used successfully in the treatment of cardiovascular disease (CVD), but such diets are unlikely to be necessary for substantially reducing CVD in the generally healthy population. While there is little concern about the consumption of low fat diets by adults, the same can not be said for children. Some have argued against children consuming low fat diets for the following reasons:
1. The fatty streaks that occur in all young people do not develop into plaques until puberty and later and are therefore clinically unnecessary to reduce CVD;
2. Data showing that dietary behavior adopted during childhood carries over into later years are lacking; and,
3. Low fat diets may hinder growth and development.
Evidence in support of the adverse effects of low fat diets is weak to say the least, but some restrictive diets have led to growth failure. What then might be considered an appropriate goal for the fat content of diets consumed by children? Certainly, it is important for children to consume ample amounts of fruits and vegetables, and other fiber-rich plant foods. But because of their high energy needs and small eating capacity, the regular use of calorically-dense foods such as nuts, seeds, whole dairy products, oils, etc., should not be discouraged. A diet that includes these foods should provide a diet moderate in fat; adequate in calories, fiber and nutrients; and rich in phytochemicals.
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APPLE SALAD & TOFU-HONEY CINNAMON DRESSING
2 Granny Smith apples, sliced
2 Gala apples, sliced
1/4 cup fresh lemon juice
1 cup water
3 stalks celery, sliced diagonally
1 8-ounce can pineapple tidbits, drained
1/3 cup walnuts, coarsely chopped
mint sprigs
Dressing
1 cup plain low-fat yogurt
1/2 cup soft silken tofu
1 Tablespoon honey
1 teaspoon ground cinnamon
Placed sliced apples in mixture of lemon juice and water. Add more water if needed to cover apples. At serving time, drain liquid from apples. Combine apples, celery, pineapple and nuts.
For the dressing, combine yogurt, tofu, honey and cinnamon in a food processor and blend until smooth. Chill.
Combine apple mixture with dressing and toss gently. Serve on a bed of fresh greens. Garnish with mint sprigs.
Serves 8
Per serving: 114 calories, 4 grams protein, 14 grams carbohydrates, 3 grams total fat, 0.6 grams saturated fat, 2 mg cholesterol, 44 mg sodium.
CREAMY TOMATO SOUP
(1995 Ohio State Fair Winner)
2 teaspoons soy oil
1 medium onion, diced
1 cup soy milk
1 10.5-ounce package firm lite silken tofu
1 large tomato, diced
1/2 teaspoon salt
1/2 teaspoon chopped garlic
1 teaspoon fresh basil, chopped
1/2 teaspoon white pepper
Saute onion in sauce pan in oil for 3 minutes or until transparent. Add tomato and garlic, continuing to saute for 2-3 minutes. Add basil, salt and pepper. Blend in soy milk. Cook, stirring constantly, for one minute. Remove from heat and cool briefly. Add in tofu. Transfer to a food processor and puree until smooth. Serve hot or chilled.
Yield: 3-4 servings
Serving size 1 1/2 cup: 143 calories, 11.2 grams protein, 9.7 grams carbohydrates, 8.1 grams total fat, 2 grams saturated fat, 0mg cholesterol, 411mg sodium.
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Copyright 1997
Indiana Soybean Development Council
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