THE JOY of SOY

By Heather Granato

Soy isn't just a block of white tofu or that stuff floating in your hot and sour soup. It's a heart-healthy burger, a menopause-fighting shake or a cholesterol-free pudding cup. Soy options increasingly are available in most categories, making it easy for you to incorporate this healthy bean into your daily diet.

Worldwide health statistics show that people in Asian countries typically have much lower rates of heart disease, cancer and osteoporosis. Researchers have found that these people's diets--specifically their reliance on soy as a protein source--may be a protective factor. The soybean is an excellent source of protein, dietary fiber and a variety of micronutrients and phtyochemicals. It has been proven to reduce cholesterol, positively affect other biological indicators of cardiovascular health, preserve bone mineral density and reduce menopausal symptoms.

It is the protein that delivers the power punch. The recommended dietary intake of protein per day is 50 grams if you are consuming a 2,000-calorie diet; this may be higher depending on your activity level. With 20 different amino acid building blocks, soy protein is nutritionally equivalent to protein found in meat, dairy and eggs. The body synthesizes about half of these amino acids (known as "non-essential"), but the other half ("essential" amino acids) must be provided by protein in the diet. And while animal protein has been found to raise cholesterol levels, soy has the opposite effect.

You might have read in the papers last fall about the U.S. Food and Drug Administration (FDA) allowing a health claim for soy protein. The FDA reviewed more than 50 human trials and concluded that soy protein may be effective in lowering the risk of coronary heart disease, currently the number one killer in America. The studies indicate that 25 grams of soy protein in the diet daily can significantly lower cholesterol levels. A meta-analysis of studies that was published in the New England Journal of Medicine found that a diet rich in soy protein significantly reduced blood serum concentrations of total cholesterol, low-density lipoprotein (LDL or "bad") cholesterol and triglycerides.

The health benefits of soy also go beyond just the heart. Soy is high in isoflavones, a unique group of flavonoid compounds. These isoflavonoids, including genistein and daidzein, have been shown in studies to be beneficial in protecting the body from free radical damage and cancer, and to help normalize estrogen levels.

This estrogenic effect is of particular interest to women. Excess estrogen levels in women have been linked to premenstrual syndrome, cervical dysplasia and breast cancer. Asian women who consume a traditional high-soy Asian diet are more protected against breast cancer. This finding has been duplicated in research studies, which found that genistein intake reduces induced breast cancer tumors. Low estrogen levels, meanwhile, often are to blame for a variety of menopausal symptoms such as night sweats, hot flashes and mood swings. Higher soy consumption throughout life can help protect a woman from having these effects; did you know that such menopausal symptoms are not the norm in Asian countries?

Even if you are a younger woman, soy protein can help your health. Younger women can benefit not only from the normalizing effect of isoflavones on estrogen levels, but also in the prevention of osteoporosis.While this disease is primarily thought of as only affecting old women, it actually has its roots in early life. Soy protein has been found to enhance the protective effects of estrogen on bone demineralization (in which the body taps the bones for minerals it is not receiving from the diet).

Including Soy In Your Diet

Soy is available in a number of food forms-the most basic being block of tofu. Basically, this is pressed soy protein, available in silken (soft) or firm versions depending on the amount of water in the tofu. It has a naturally bland flavor, and each type has specific applications. Silken is better in recipes such as smoothies (adding a protein boost) or desserts, where it has the texture and versatility of creamy cheeses such as cream cheese or ricotta. The firm version can be used in stir fries or soups; it absorbs marinades well and can be lightly fried or boiled.

Texturized vegetable protein (TVP) is made from defatted soy protein and can be rehydrated with water to substitute for ground meat in chilis or hamburgers. You also can purchase ready-to-use "meat" crumbles in which the soy is already hydrated. TVP and tofu also are available in ready-to-eat "hamburger" patties. Manufacturers have come a long way from the tasteless cardboard you might be familiar with. Now available in a variety of flavors such as roasted onion and garden vegetable, companies such as Boca Burger, Morningstar Foods and Gardenburger afford you the option at your next barbecue to offer a healthy option to meat patties. Tofu and TVP "white meats" are an up-and-coming category. Vegetarians may opt for an "Un-Turkey" for Thanksgiving dinners, and tofu chicken nuggets can substitute for regular nuggets in a quick dinner from the freezer. You'll find soy in the deli department, too, with soy "meat" slices in flavors from ham to turkey.

Soymilk has evolved into a standard in the grocery aisle, but new incarnations are designed to be sold from the dairy case. These new "milks" have a creamier taste and a shorter shelf life. They're easy to use in baking or on top of cereal. Also, manufacturers are mindful of the need for calcium and vitamin D in the diet, and most soymilks are fortified with vitamin D, and deliver a healthy punch of calcium from the soy. Soy "cheeses" are available as well, and as with the "burger" category, most products have been reformulated in recent years to help in melt-ability and overall taste. Soy cheese is available in blocks for grating, in pre-made shreds and even in slices to use on "burgers" or sandwiches.

One other easy way to enjoy the benefits of whole soy is to eat the beans. Sweet beans or Edamame now are available frozen, and sometimes fresh, at your grocery. Edamame are a popular appetizer in Japanese restaurants--the whole bean pod is boiled or steamed and then salted. You just pull the sweet beans out with your teeth. Several manufacturers are now offering toasted soybeans in the grocery aisle to eat as a snack just as you would a bag of peanuts.

In whatever way you enjoy soy, it offers both health benefits and a tasty option to your standard meal fare.