Thursday, February 17, 2011

Soy , I know what your thinking.....



  • Phytoestrogens
  • Plant derived Omega 3 fatty acids
  • Vitamin E
  • Potassium
  • Folate
  • Magnesium
  • Senlenium
  • Excellent nonmeat protein alternative

Soy has long been recocognized as a highly nutritious food. 

Western scientists became particularly interested in soy when they noticed Asian diets enjoyed lower rates of heart disease as well as less cancer and ostioporosis, also they had fewer hormonal problems than those eating regular diets. 
Soy's most conclusively demonstrated benefit concerns cardiovascular health.  There have been extensive studies on cholesterol lowering effect of soy.  Studies have shown to that eating soy protein resulted in a reduction of cholesterol by 9.3 % and LDL Cholesterol  by 12.9% and triglycerides by 10.5% with a small though not significant increase in HDL cholesterol. 

A sudy in nutrition and cancer reports that people who regularly eat soy products, as little as 1 and a half servings a day will have better cancer protection then those who occassionaly cosume soy.  Easy ways to use soy is by adding soy milk to your oatmeal or cereal, also use soy protein powder in your smoothies and snack on some soy nuts.  These 3 are very tastefull and will do the body good.

Some evidence in studies show that soy may reduce menopausal symptoms.  One study showed women eating soy protein experienced less hot flashes and night sweats than the women eating a placibo.  Soy's estrogen mimicking isoflvins are responsible. As womens natural levels of estrogen begin to drop during menopause, isoflavins tend to pick up the slack.
There is also evidence that because of the estrogen like behavoir, soy contributes to bone health which lessons your chances of osteoporosis. 

Here is a quick breakdown of the major components of soy and how they promote health:
  • Isoflavones = Soybeans are the best know source.  They act like antioxidants and estrogens.  Two of the isoflavones in soy , genistein and diadzein, reduce risk of coronary heart disease, mitigate hormone related cancers, and decrease the ability of tumors to grow new blood vessels.  Evidence suggest that genistein decreases the growth of new blood vessels in the retina, which can lead to vision loss from age related macular degeneration.
  • Lignins = Bind with carcinogens in the colon, speed transit time of these carcinogens, which reduces the potential negative effects, and takes away free radicals.
  • Saponins = Phytonutrients that boost the immune system and fight cancer.
  • Protease Inhibitors = Block the activity of cancer causing enzymes called ( proteases) and thus reduces the risk of cancer.
  • Phytic Acid = Antioxidant that binds with and eliminates metals that can promote tumors.
  • Phytosterols = Nondigestible compounds that reduce cholesterol absorption in the bowel and may help prevent colon cancer.
  • Protein = Only plant based complete high quality protein, totally cholesterol free, and low in fat.
  • Oil = Healthy oil that is free of cholesterol and offers a beneficial ratio of fatty acids (low in bad fat - high in good fat) It's a source of plant derived Omega 3 fatty acids as well.
Note*** Soy sauces is not a good source of soy! It has little to no nutrional value and is high in salt!

Tofu is the best best known version of soy.  It's a white cheese like food made from curdled soy milk. 

Soymilk is a major source of soy protein.  Soy milk is made from soy beans.  It comes in various variety and flavors.  Taste great with oatmeal or cereal. Make sure you read the lables you don't want all the added sugar get unsweetend.

Soynuts are soy beans that have been soaked in water and baked or roasted until lightly browned.  High protein and isoflavones, and soluble fiber. They are also high in calories so you have to limit your consumption.

Edamane are green soybeans still in their pods.  Ideal because they are a whole food.  Boil them in water and little salt then pop them right into your mouth. 

Soy Protein Powder, there are two kinds of soy protein powder and it can be quite confusingwhen shopping for this popular additive to shakes and baked goods. Which ever soy powder you choose make sure its not fortified with extra soy isoflavones.

Soy Flour has been processed from whole ground soybean.  Use it to increase the protein content in bread, cakes, and cookies.

Soy flours contains no gluten so it cannot be used to replace the wheat flour in baking, but you can use it to supplement your other flour.  In yeast raised breads use 2 tablespoons of soy flour per cup of wheat flour. With quick breads you can replace up to 1 quarter of the wheat flour with soy flour.  You may notice that breads made with soy flour tend to brown more quickly than those made with just wheat. 

Tempe is a soy food made from soybeans that have been cracked and inoculated with bacterium.  It is fermented and then formed into flat blocks. Sometimes grains like brown rice, barley or millet are added. Tempe has a meaty taste and is often used as a meat substitute in cooking. 

Miso like Tempe, is a fermented soy food.  There is a wide range of miso's available.  Has a strong tasting, salty condiment , miso is perhap more familiar as miso soup.

To sum it all up you want to eat at least 15 grams of soy protein (30 to 50 isoflavones, not from isoflavones fortified products) per day and divide total daily soy intake into two seperate meals or snacks. 

Please follow our blog for more great power foods that will benefit your health for years to come.  Thank you and have a great day!


  1. Honestly, Mike and I love soybean products particularly the milk substitute. I used to drink daily with pleasure. When I was young, my mother used to buy them roasted and ground them and that would be our beverage at breakfast. I just love it! (Luisa writes.)

    By the way, this is an answer to the facebook request of "I will follow your blog..." for which you have participated, too. Do visit us (as promised) at We are holding to our part of the deal.

    Mike n Luisa
    Name of Blog: Write!

  2. That is awesome! Thank you for the comment and please don't forget to follow us. I enjoyed your blog (Write) I also left a comment for you and will follow.

    Thank you