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Vol. 3, No. 8
Soyfoods USA

September 16, 1998

Soyfoods USA ...a monthly e-mail newsletter designed to inform media sources, dietitians, and consumers about the latest soyfoods information. Underwritten by the Indiana Soybean Board. Details at end of issue.

CONTENTS

1. Soy Protein Can Help Modify Risk of Heart Disease
2. USDA Adding Isoflavones To Nutrient Database
3. Soynuts Are Easy To Use
4. Recipes with Soynuts

5. Getting on and off our list.

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SOY PROTEIN CAN HELP MODIFY RISK OF HEART DISEASE

Soy protein, when substituted for animal protein in the diet, lowers blood cholesterol, and can be a "viable alternative" for persons who want to modify their risk of coronary heart disease without taking medication, a new review of soy's effects on heart disease indicates.

Dr. Susan M. Potter, of the Department of Nutritional Sciences at Protein Technologies International in St. Louis http://www.ralston.com/ptihome.html, conducted the review and published a special article on her findings in the August issue of the publication Nutrition Reviews http://www.ilsi.org/reviews.html.

She found that recent research also provides evidence that soy protein and isoflavones, the naturally-occurring nutrients in soybeans, can improve functioning of blood vessels and help prevent formation of blood clots.

Dr. Potter, formerly an associate professor of nutrition at the University of Illinois where she conducted research on soy and heart disease, reported on the "potential mechanisms by which soy protein lowers cholesterol concentration."

Her review focused on the effects of soy protein research which, among other findings, has demonstrated that soy can reduce low-density lipoprotein, or LDL, cholesterol, while high-density lipo protein or HDL cholesterol either remains unchanged or is increased. LDL is so-called "bad cholesterol," and HDL is known as "good cholesterol."

Studying what component of soy protein is responsible for fighting fat in blood, she wrote that one isoflavone, genistein, can enhance vascular activity and also can inhibit blood vessel damage as well as formation of blood clots, or thrombus.

"These inhibitory effects may be either independent effects of genistein, perhaps acting as an estrogen, or responses related to suppression or inflammation," Dr. Potter wrote.

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USDA ADDING ISOFLAVONES TO NUTRIENT DATABASE

The USDA Nutrient Data Laboratory http://www.nal.usda.gov/fnic/foodcomp/ is in the process of developing a nutrient database with the isoflavone content of foods. Plans are for the database to be available by the end of the year. Research has shown that isoflavones found in soybeans appear to have positive health benefits.

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SOYNUTS ARE EASY TO USE

By Kim Galeaz, RD
Nutrition Consultant to the Indiana Soybean Board
kimgaleaz@aol.com

Soynuts are one of the most cost effective, healthful and convenient-to-use soyfoods, so they are worth considering as a regular part of your diet. They are a staple in my household, as a convenient snack and as an easy replacement for more traditional nuts that can be used in a variety of recipes, such as cookies.

Soynuts are simply whole soybeans that have been soaked in water for at least 8 hours and then baked, or roasted, until they are browned and crunchy. Depending on the manufacturer, a little oil may be used in the roasting process.

Soynuts come in many different flavors, including simply roasted, with or without salt, yogurt-coated, candy-coated, chocolate-coated, barbecue, onion- and garlic-flavored and more. Some grocery stores and most health or natural food stores carry soynuts in several different forms. In bulk bins, you will find plain or flavored roasted whole soynuts. Check the snack or nut aisle for packages in a variety of sizes, from 2 ounces to 1 pound.

Several companies sell soynuts; check the US Soyfoods Directory for a complete listing of soynut companies at our Web site http://www.soyfoods.com/. If you cannot find them locally, check the mail-order company listing also; Dixie Diners Club <http://dixiediner.com/> and Harvest Direct (800-835-2867) are two such companies that offer soynuts.

Roasting Your Own Soynuts

Roasting soynuts is easy to do and less expensive than purchasing soynuts directly. Soak three cups of whole dry soybeans using either the standard or quick soaking method (below). Spread them evenly over a lightly oiled cookie sheet. Sprinkle with salt, garlic and chili powder. Bake in a 300° F oven, shaking the pan every 15 minutes for about one hour or until soybeans are lightly browned.

Soaking

Soaking dry soybeans shortens the cooking time and improves the flavor, texture and appearance of beans.

Standard Soaking: In a large pot, add 6 cups of water for each pound of dry beans. Let the soybeans stand at room temperature for about 6 to 8 hours, or overnight. It is unnecessary to refrigerate the beans during this process. Drain, rinse and cook beans.

Quick Soaking: Add 6 to 8 cups of hot water for each pound of dry beans. Heat the water to boiling and cook the soybeans for five minutes. Cover the pot and let the beans stand for one hour. Drain, rinse and cook the beans.

More information about cooking with whole soybeans can be found at http://www.soyfoods.com/soyfoodsdescriptions/WholeSoybeans.html.

Soynuts do not require refrigeration. Simply keep them in a tightly closed plastic bag or container in the pantry or cabinet. They should last for at least a year.

Serving Size & Nutrition Facts

One ounce of soynuts is considered a serving. The exact amount will vary depending on the manufacturer and how they process the soybeans. For the brand I buy, one ounce of roasted salted soynuts with hulls or skins still on is roughly a rounded 1/4 cup ...slightly more than 1/4 cup and slightly less than 1/3 cup! Or to be exact - 138 tiny soynuts! That is a decent serving when it comes to munching on handfuls of nuts!

One ounce of roasted, salted soynuts contains: 136 calories, 6 g fat (40 fat calories), 1 g saturated fat, 0 g cholesterol, 10 g protein ( all of it soy protein, of course), 10 g carbohydrate, 50 mg sodium (flavored versions will be higher in sodium; candy, chocolate and yogurt coated are lower in sodium.), 5 g dietary fiber.

This compares favorably to 1 ounce roasted, salted peanuts, which have: more calories (170), more fat (14 g, 75 fat calories, 2 g saturated fat), the same amount of cholesterol (0 g), less protein (7 g), fewer carbohydrates (7 g), more sodium (115 mg), and less dietary fiber (3 g).

Other nuts run even higher in fat per ounce: macadamia nuts (21 g), walnuts (18 g), cashews (15 g), almonds (14 g). Most contain 2 - 4 grams dietary fiber per ounce. (These figures vary by manufacturer.) Most nuts are a valuable, nutritious addition to any diet, but when it comes to munching on handfuls as a snack, you will save considerable calories and fat by choosing soynuts. Plus, soynuts are the only nut that contain isoflavones, a category of phytochemicals that have positive health benefits.

Isoflavone content varies widely among soybean varieties and from product to product based on the manufacturing process. Information from published literature estimates isoflavone content in 1 ounce of roasted soynuts at about 40 - 50 mg. A specific company states an ounce of their soynuts contains 60 mg isoflavones. About 65 percent of the isoflavone content is genistein, the main isoflavone in soybeans.

Eight Easy Ways to Use Soynuts

  1. Sprinkle over mixed greens and lettuce salads.
  2. Sprinkle over a bowl of frozen yogurt or ice cream.
  3. Mix soynuts with packaged snack mixes, like Chex mix, Sunshine Nacho Party Mix or Flavored Pretzel mixes.
  4. Make a quick homemade snack mix or trail mix... throw equal amounts of low fat granola, oat-ring cereal, frosted wheat squares, raisins, dried cherries, dried cranberries, salted soynuts and candy-coated soynuts into a big bowl or zippered bag and mix.
  5. Stir soynuts into any homemade stir fry dish along with tofu, chicken, beef and/or pork. Instead of cashew chicken, try soynut chicken! Extra easy meatless meal tip: Make fast stir fry dishes with bags of meal starter vegetables that come complete with sauce, and add soynuts for the protein source!
  6. Crush soynuts and use on the outside of cheese balls instead of pecans.
  7. Sprinkle onion-flavored soynuts over green bean casserole instead of French fried onion rings.
  8. Stir into your favorite dry cereal or hot oatmeal.

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RECIPES WITH SOYNUTS

Henry Ford Chocolate Chip Soynut Cookies
(this is a double batch)

3 cups light brown sugar, firmly packed
2 cups vegetable shortening or soy margarine
4 large eggs
3 cups all purpose flour
1 cup soy flour
1 tsp salt
2 tsp baking soda
2 Tbs vanilla soymilk
1 tsp vanilla
2 cups roasted soynuts, coarsely chopped
4 cups semi-sweet chocolate morsels

Preheat oven to 375 degrees F. Beat shortening and sugar in a large bowl. Add eggs one at a time, beating well after each addition. Mix in baking soda, salt and soy flour. Add all purpose flour gradually along with soymilk and vanilla. Stir in soynuts and chocolate morsels. Drop by rounded teaspoons onto ungreased baking sheets. Bake for 8 - 10 minutes or until golden brown. Cool 1 minute and remove to wire rack to cool completely. Makes about 12 dozen cookies.

Nutrition information per cookie: 83 calories, 4 g fat, 0.5 g saturated fat, 1 g protein, 10 g carbohydrate, 6 mg cholesterol, 73 mg sodium, 0.5 g dietary fiber.

Banana Soynut Bread

1/2 cup margarine or shortening
1 cup sugar
2 eggs
1 1/2 cups bananas, mashed
3 Tbs vanilla soymilk
2 cups flour
1 tsp baking soda
1/2 tsp salt
1/2 cup roasted soynuts, coarsely chopped

Preheat oven to 350 degrees F. Coat a 9 x 5-inch loaf pan with vegetable cooking spray. Mix shortening, sugar, eggs, bananas and soymilk with electric mixer. Add flour, baking soda and salt. Mix well. Stir in soynuts. Pour into pan. Bake 1 hour or more, until knife inserted in middle comes out clean.

Yield: One loaf cut into 14 slices

Nutrition information per slice: 234 calories, 8.5 g fat, 1.5 g saturated fat, 5 g protein, 35 g carbohydrate, 264 mg sodium, 30 mg sodium.

Muesli with Soynuts & Dried Fruit

1 1/2 cups low fat granola (without raisins)
1 1/2 cups vanilla soymilk
1/2 cup raisins
1/2 cup dried cranberries
3/4 cup roasted soynuts

Combine granola, soymilk and dried fruits in bowl or storage container. Cover and refrigerate several hours or overnight. Stir in soynuts just before eating if crunchy nuts are desired; otherwise, add soynuts along with other ingredients. They will soften considerably.

Makes about 3 cups. (4 - 3/4 cup servings)

Nutrition information per serving: 387 calories, 9 g fat, 0.5 g saturated fat, 13 g protein, 64 g carbohydrate, 207 mg sodium, 0 mg cholesterol, 7.5 g dietary fiber.

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Permission is granted to reprint this information, as long as credit is given to the Indiana Soybean Board <http://indianasoybeanboard.com>

Send comments or requests for information about Soyfoods USA to the editor, Roger Stevens, <info@soyfoods.com>

Back issues available at <http://www.soyfoods.com/newsletter/old/OldSUSA.html>

More information about soyfoods can be found at the U.S. Soyfoods Directory <http://soyfoods.com>.

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Copyright 1998
Indiana Soybean Board