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Vol. 4, No. 6
Soyfoods USA
July 16, 1999Soyfoods 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 Products Meet New FDA Health Claim
2. Soybean Lectin May Inhibit Colon Cancer
3. Tasmanian Teenagers Try Soy Experiment
4. LA Hosts Fourth Annual Tofu Festival
5. Make it with Miso!
6. Tasty Miso Recipes
- Miso Soup
- Miso Salad Dressing
- Miso Spread
7. Getting on and off our list
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SOY PRODUCTS MEET NEW FDA HEALTH CLAIM
A list of companies and the products that meet the proposed Food & Drug Administration (FDA) health claim for soy protein has been posted at the U.S. Soyfoods Directory Web site. Although most soyfood products provide a multitude of benefits, the products on this list meet all of the FDA's new health claim criteria, which are based on the Reference Amount Customarily Consumed (RACC) as specified by the FDA, for a specific product category (per serving):
6.25 grams soy protein or more
Low fat (less than or equal to 3 grams)
Low saturated fat (less than 1 gram)
Low cholesterol (less than or equal to 20 mg)
Low sodium (less than or equal to 480 mg for individual foods)The FDA next October is expected to allow health claims about the role soy protein may have in reducing the risk of coronary heart disease (CHD) on the labels and labeling of foods containing soy protein. This proposal is based on the agency's determination that soy protein, as part of a diet low in saturated fat and cholesterol, may reduce the risk of CHD.
<http://www.soyfoods.com/healthclaimcos.html>
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SOYBEAN LECTIN MAY INHIBIT COLON CANCER
Soybean lectin, a type of protein, appears to limit the growth of colon cancer, according to findings presented at the annual Digestive Disease Week conference of medical specialists, held in May. Soybean lectin may have a direct effect on tumor cells, according to one of the presenters, Dr. Mark Jordinson, Imperial College School of Medicine in London, UK.
Previous studies have suggested that diets high in soy products help protect against colon cancer. According to the authors of the study, "mice fed the standard diet developed multiple intestinal (tumors)," whereas mice fed the lectin-enriched diet displayed a 36 percent reduction in tumor formation. Furthermore, microscopic examination revealed that soy lectin bonded to tumor cells but not to cells found in adjacent healthy tissue.
Soybean lectin "may provide the link between diets rich in soybeans and diminished incidence of colonic cancer," the team concluded.
<http://ddw.org/>
***********************TASMANIAN TEENAGERS TRY SOY EXPERIMENT
According to an article published by the Australian News Network, Tasmanian teenagers will be tested to see if soyfoods can help prevent heart disease. Based in Hobart, Australia, the Menzies Centre for Population Health Research will conduct a six-week trial aimed to discover whether soy products improve levels of HDL (good) cholesterol.
Australian males suffer a drop during puberty in the levels of HDL cholesterol, according to the Menzies Centre. But in Japan - where soy products, in particular tofu, are a staple - the centre's research has found teenage boys did not suffer the same fall in HDL cholesterol as Australian and American adolescents.
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LA HOSTS FOURTH ANNUAL TOFU FESTIVAL
Tofu is by far the most popular soyfood in America. Some proof is provided at the LA Tofu Festival, August 14, 15. Organizers say that more 20,000 people attended last year's event.
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MAKE IT WITH MISO!
By Kim Galeaz, RD Nutrition Consultant to the Indiana Soybean Board kimgaleaz@aol.comFor a little kitchen adventure, I thought we might try an exotic favorite of mine this month... the almighty miso. Although not very familiar to Americans, miso is considered by many to be the very essence of Japanese cooking. So, if you are looking for a little fun with a special soyfood this summer, read on.
What Miso Is and How to Use it
Miso (pronounced MEE-soh) is a very salty, fermented soybean paste. The texture is much like a thick hummus or soynut butter and is made by fermenting whole soybeans with a mold culture or starter. Other ingredients are added, including salt, water, and a grain, usually rice or barley. It is sold in 8-ounce to 1-pound tubs (plastic containers like margarine). Since it must always be refrigerated, you will find it in the refrigerator case in Asian, health and natural food stores. Some larger supermarkets with ethnic or health food sections may carry it also.
Miso is most widely used as a soup base. Miso soup is a simple yet tasty delicacy, and many Japanese families start their day with a bowl of miso soup. It is also used to flavor a variety of foods, including tofu, dressings and sauces, marinades, and to saute mushrooms, eggplant and other Japanese vegetables. Since it is a very salty condiment and flavoring, a little goes a long way.
Miso is also used to add flavor to sauces, stews, marinades and dressings. When cooking miso, it can be heated quite hot, but should never reach a boil, which may destroy some of the benefits of this fermented product.
There are many different types of miso, which can have a variety of colors, aromas and flavor intensities. You will find red, yellow and white misos in the store, and they will vary from strong to mild to mellow in taste. Some are mixed with rice, others with barley. Some contain sea salt. The best way to describe all of them is earthy and full bodied.
Because miso is fermented, it must be refrigerated. High quality misos will not be pasteurized or have preservatives, making refrigeration even more critical. (Look for "unpasteurized" on the label). Refrigerated, miso will last for several months. If a white mold appears on the top or outside of miso, simply scrape it off. Remember, miso IS MADE with a mold!
Prices vary, depending on manufacturer. Two different varieties in Indianapolis were $3.99 and $6.99 for a 1-pound tub, which may be a little steep, but remember a little bit goes a long way in adding flavor.
Nutrition Details
As a general rule of thumb, containers of miso will show the serving size as 15 grams, which is 1 tablespoon. Miso contains 10 to 22 percent protein, but that equates to only 1 to 2 grams in a 1 tablespoon serving. Miso contains only a small amount of isoflavones.
Here is a typical miso nutrition profile:*
1 tablespoon (15 grams) provides: 25-35 calories, 1 gram fat, 0 saturated fat, 470-850 mg sodium, less than 1 gram fiber, 3-7 g carbohydrate, 1-2 g protein, and a very small amount of iron and B Vitamins.
Data Sources: USDA Nutrient Database and manufacturer information.
*Remember, different miso labels will show different values.
Check the U.S. Soyfoods Directory website for a listing of companies that manufacture and distribute miso.
<http://soyfoods.com/directory.html>
Five Fast Ways to Start Using Miso
1. Make Miso Soup... plain with vegetables or cubes of tofu to boost the protein!
2. Whip up some Miso Salad Dressing.
3. Add a little miso to barbecue sauce for grilling meats, poultry, tofu and tempeh.
4. Add miso to any favorite marinade recipe.
5. Saute mushrooms or onions in oil, honey and a tablespoon or two of miso and serve as a side dish.TASTY MISO RECIPES
Start with the basics: Miso Soup and Miso Salad Dressing. If you really want to be an expert miso cook, get a copy of _The Book Of Miso_ by William Shurtleff and Akiko Aoyagi.
1. Miso Soup
8 cups canned or homemade vegetable broth/stock
8 ounces mellow white or yellow miso (roughly 1 cup)
6 ounces firm tofu, cut into small cubes
4 green onions, slicedBring the vegetable broth to a boil. Reduce heat to simmer. Add the yellow miso and stir until heated through, but do not bring to a boil. Pour into individual bowls and divide the tofu cubes among the bowls. Top with sliced green onions. Serve immediately. Makes about 6 bowls, about 1-1/2 cups soup each.
Nutrition facts per serving: 180 calories, 8.5 g protein, 5 g fat (25% fat), 0 saturated fat, 25 g carbohydrate, 2 g dietary fiber, 1554 mg sodium.
2. Miso Salad Dressing
2 Tablespoons miso
1/3 cup water
1/4 cup soy oil*
3 Tablespoons rice vinegar
1 Tablespoon honey
1/4 teaspoon dry mustardStir miso and water together until smooth. Add remaining ingredients and stir until they are blended. Serve over salads or vegetables.
Makes about 3/4 cup or 6 servings of 2 tablespoons each.
Nutrition facts for 2 tablespoons: 104 calories, 0.75 g protein, 5 g fat (79 percent)*, 1 g saturated fat, 5 g carbohydrate, 0 mg cholesterol, 210 mg sodium, 0 g dietary fiber.
* Most salad dressings made with soy oil will be 80 percent fat or more. Five grams fat per 2 tablespoon serving is actually less than many commercial reduced fat salad dressings. If you want an even lower fat salad dressing, simply reduce oil and increase water, vinegar and honey.
3. Miso Spread
This spread is great as a dressing for hot vegetables, over potatoes or thin it with a little water and use as a sauce for rice.
4 Tablespoons miso
4 Tablespoons white wine
4 Tablespoons maple syrup
4 Tablespoons minced onionCombine all ingredients and mix thoroughly. Keep in refrigerator. Makes about 1 cup or 4 servings of 4 tablespoons each.
Nutrition Facts per serving: 97 calories, 2 g protein, 18 g carbohydrate, 1 g fat, 0 g saturated fat, 0 mg cholesterol, 630 mg sodium, 1 g dietary fiber.
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To subscribe or unsubscribe from Soyfoods USA, please go to the subscription form at the U.S. Soyfoods Directory Web site.
<http://soyfoods.com/newsletter/SubscribeSUSA.html>
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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 1999
Indiana Soybean Board