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Vol. 4, No. 8
Soyfoods USA
September 16, 1999

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. Diet and Menopause: A Change for the Better
2. Men Should Eat Soy To Prevent Osteoporosis
3. Soy Protein Appears To Reduce Incidence of Colon Cancer
4. Soymilk - Drink Up!
5. Easy Soymilk Recipes

6. Getting on and off our list

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DIET AND MENOPAUSE: A CHANGE FOR THE BETTER

Preliminary evidence suggests that 15 ounces of soymilk (about 2 cups) or 2 ounces of tofu daily might be all a woman needs to help dampen the hot flash and curb the estrogen swells during menopause, according to a September 6 article posted at the CNN Web site.

<http://cnn.com/HEALTH/diet.fitness/9909/06/diet.menopause/index.html#0>

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MEN SHOULD EAT SOY TO PREVENT OSTEOPOROSIS

Also at the CNN Web site is an article about what men can do to prevent osteoporosis. One of the suggestions is to eat soy at least once a day.

<http://cnn.com/HEALTH/men/9908/31/men.bones/index.html>

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SOY PROTEIN APPEARS TO REDUCE INCIDENCE OF COLON CANCER

A diet enhanced with soy protein may help reduce colon cancer incidence in people with a history of the disease, according to research conducted by Dr. Maurice Benninck of Michigan State University. In an article published at the ReutersHealth Web site earlier this month, Dr. Benninck, at a presentation to the American Institute for Cancer Research, indicated that soy intake may reduce the incidence of cancer by one-half.

<http://www.reutershealth.com/frame_archive.html>
(Please be aware that this article is available to ReutersHealth subscribers only.)

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SOYMILK - DRINK UP!

Kim Galeaz, RD, Nutrition Consultant to the Indiana Soybean Board and Shari R. Navis, Purdue University Dietetic Intern
kimgaleaz@aol.com

When soymilk is reviewed on the front page of the marketing section of the Wall Street Journal, as it was recently, you know it is a big deal. Sales are soaring and with good reason. It is one of the easiest and most enjoyable ways to get your daily soy.

Soymilk is made from the process of soaking, finely grinding and straining the soybean. Soymilk can be used any way dairy milk can... drink a glass of it, cook and bake with it, or make smoothies with it! Soymilk is lactose- and casein-free, low in sodium, contains zero cholesterol, may have a gram or two of fiber, and is high in protein - with nearly all of it being soy protein!

Soymilk - Buying, Storing & Using It

Soymilk is becoming easier to find due to its popularity and increased health benefits. The next time you go to the grocery or health food store, check out all of the different varieties and flavors, including: plain, vanilla, chocolate, carob. They may be non-fat, low-fat (3 grams of fat or less), regular (4, 5 or 6 grams of fat), and fortified with nutrients or unfortified.

Aseptic Soymilk

The most common and widely available type of soymilk comes in aseptic packages, which have an incredible shelf life. Unopened, these packages can remain at room temperature for months; just check the date on the label. However, once you open these aseptic packages, they must be refrigerated. They will stay fresh for 5-10 days depending on the variety. Soymilk located in the unrefrigerated aisles is packaged in aseptic, airtight boxes, which may not be familiar to many people. Some popular brands on the shelf include Westsoy <http://www.westsoy.com/>, Soy Dream <http://www.imaginefoods.com/>, Edensoy <http://www.edensoy.com/>, Harmony Farms <http://www.treeoflife.com/>, and Pacific Select <http://www.pacificfoods.com/>.

In large supermarkets, soymilk usually is found in the health food section or next to regular milk in the refrigerated section. Make sure you check several areas of the store because there is no consistency in where it may be placed. Stores try to place it in a convenient, logical location, but due to space restrictions, it may wind up in an unusual spot (like near the diet drink/Slim-Fast type product area). And remember, even if you find this aseptic milk in the refrigerated section of the supermarket, it does NOT need to be refrigerated until it is opened.

Refrigerated Soymilk

Packaged in regular, gable-top cartons just like regular milk, refrigerated cartons is one of the fastest growing soymilk categories. You may find you are more apt to try soymilk if it is in a familiar carton. This refrigerated, perishable soymilk must always be refrigerated, even before opening, and it will stay fresh for 7-10 days after opening. Some popular brands include White Wave Silk soymilk <http://www.whitewave.com/> and Galaxy Foods Veggie Milk <http://www.galaxyfoods.com/>.

Powdered Soymilk

Most soymilk powders are mixed with water and contain 0-8 grams of fat along with 6-8 grams of protein. Powdered soymilk, once it is made, will need to be refrigerated and used within a week. Most soymilk powders are made from a combination of tofu powder and soy protein isolate. Some also have rice powder, sweeteners and flavorings. Available in health food sections of supermarkets and all health and natural food stores, you will also find it easily accessible through mail order catalogs. Dixie Diners' Club <http://dixiediner.com/> offers Better Than Milk and Moo (Not!) and the Mail Order Catalog <http://www.healthy-eating.com/> features Instant Soy Beverage and NutriBev Soy Beverage powders.

The Money Issue

The number one comment about soymilk is that it seems so expensive! But remember, it is a premium item right now and processing costs are going to be greater than for regular dairy milk.

A typical price range for the 1 liter (33.8 ounces) aseptic package is $1.79 to $2.59. However, I have seen it advertised for as low as $1.39. Because soymilk has a long shelf life, take advantage of the sale prices and stock up. The refrigerated soymilk may run around $2.19 per quart. The powdered soymilk is the most economical version.

What Is the Deal with Pudding and Soymilk?!

You may have tried to make pudding - cooked or instant - with soymilk and found that it just will not sit up like other puddings. Why?! When I asked a food technology expert about this, I was told it was because the amino acids in the soymilk protein are much more acidic than the amino acids in milk protein, so it prevents the modified food starch from hydrating adequately and swelling like it needs to. To overcome this problem, you need to either: double the amount of pudding powder to the standard amount of milk listed on the package, or use half the milk called for when using soymilk.

Six Simple Ways to Add Soymilk to Your Diet

1. Use soymilk instead of cream in your coffee.
2. Substitute flavored soymilk when making a shake.
3. Pour soymilk over cereal in the morning.
4. Add to homemade chowders and cream soups.
5. Make your own salad dressing using soymilk.
6. Use vanilla soymilk in muffin, quick bread and dessert recipes.

Soymilk Nutrition

Isoflavones vary in soymilk... many manufacturers do not provide this information yet. However, a typical soymilk may have between 10 and 20 milligrams of isoflavones in a one-cup serving. Typically, one cup (8 ounces) of a nutrient-fortified soymilk will contain: 110 calories, 2.5 grams fat, 0.5 grams saturated fat, 0 milligrams cholesterol, 130 milligrams sodium, 2 grams fiber, 14 grams carbohydrate, 7 grams protein 10% vitamin A, 0% vitamin C, 25% vitamin D, 20% calcium, 8% iron.

Data Sources: USDA Nutrient Database and manufacturer information. (Remember, these values vary, depending on a particular brand of soymilk.
Also remember, if you want to switch from dairy milk to soymilk, you will need to make sure the soymilk is fortified with calcium and vitamin D. Otherwise, your diet may be low in these crucial nutrients.)

EASY SOYMILK RECIPES

Potato and Corn Chowder

4 large Yukon Gold potatoes, cut into 1/2 inch cubes, skin left on
1 large onion, chopped
2 cups water
1 tsp chicken or vegetable bouillon powder
2 tsp dried parsley
1/2 tsp salt
1/4 tsp pepper
1 can (14.5 ounces) cream style corn
1 can (14 ounces) whole kernel corn, drained
1 cup plain soymilk

In a medium saucepan, combine the potatoes, onion, water, bouillon, parsley, salt and pepper. Bring to a boil, reduce heat and simmer until potatoes are tender, about 15 to 20 minutes. Remove pan from heat and stir in both cans of corn. Put two cups of the mixture into a blender and briefly puree. Do not overblend or potatoes will become gummy. Return the pureed mixture to the saucepan, stir in the soymilk and heat thoroughly. Adjust spices and seasonings to taste.

Yield: 6 cups. Serving size: 1 1/2 cups. Per serving: 370 calories, 3 g fat, 0 g sat fat, 12 g protein, 79 g carbohydrate, 1055 mg sodium, 0 mg cholesterol, 7.5 g fiber

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Cranberry Raspberry Smoothie

1 cup vanilla soymilk
1/2 large banana
2 Tbs frozen cranberry juice concentrate (undiluted)
1/4 cup frozen raspberries

Place all ingredients in blender and puree until smooth. Serve immediately or refrigerate.

Yield: 1 1/2 cups. Serving size: 1 1/2 cups. Per serving: 272 calories, 4 g fat, 0.5 g sat fat, 11 g protein, 48 g carbohydrate, 110 mg sodium, 0 mg cholesterol, 1 g fiber

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Instant Chocolate Pudding

2 boxes (4 serving size - about 4 ounces each) dry instant chocolate pudding mix (or any other flavor)
2 cups vanilla or plain soymilk

Follow directions on pudding box, but only add soy milk amount listed in this recipe. Refrigerate for at least one hour.

Yield: 2 cups. Serving size: 1/2 cup. Per serving: 256 calories, 1 g fat, 0 g sat fat, 2 g protein, 60 g carbohydrate, 876 mg sodium, 0 mg cholesterol, 0.5 g fiber

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<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