Soy Products

Even if you're only moderately interested in nutrition, chances are you've heard something about soy products in the media recently. It's interesting to see the different reactions I get from clients when I recommend they try to include soy products into their diets. Some have experimented with a variety of soy products already and usually end up teaching me a thing or two or sharing a good recipe. Others look at me as if I had ten heads. It is the latter group that tends to think of soy products the way I used to... as something only strict vegetarians need to eat. If you are in this second group, this article is for you!

The more I learn about soy, the more convinced I am that everyone could benefit from including some type of soy product in their diet several times a week. Here are the answers to some of the most common questions about soy.

What is soy?

The soybean has been a staple of the eastern Asian diet for hundreds of years. In its most simple form, the soybean itself can be eaten whole after being boiled or roasted, however, this versatile food is usually transformed into dozens of different products. Some of our favorite foods like hamburgers, hot dogs, milk, cheese, ice cream, sandwich slices, yogurt, peanut butter, and nuts all have a soy food counterpart. Following are some of the more common soy foods and a description of each:

• Soymilk: made from soybeans that have been soaked, ground, and strained. Soymilk is an excellent substitute for milk on cereal, in recipes, and in smoothies.
• Tofu: a soft, cheese-like food made from curdling fresh soymilk with a coagulant. Tofu is quite bland, but excellent to cook with because it absorbs the flavors of a marinade or other ingredients. Tofu is used in recipes as a meat substitute.
• Tempeh: made from whole soybeans that are usually mixed with another grain like rice or millet and fermented into a cake. This soy product is used in much the same way as tofu, as a meat substitute.
• Tamari (soy sauce): a dark brown liquid made from fermented soybeans. Used as a flavoring usually in stir-fry. Hydrolyzed Vegetable Protein (HVP): a protein obtained from any vegetable, including soybeans. A process called acid hydrolysis breaks down the protein into amino acids. HVP is a flavor enhancer used in soups, broths, sauces, and gravies. Soy cheese: made from soymilk the same way dairy cheese is made from milk.
• Soy cheese can be used anywhere dairy cheese is used.

What's so great about soy?

First, soybeans are nutritional powerhouses. They are rich in B-vitamins, iron, and calcium, and in their whole form, they are an excellent source of fiber. Four ounces of tofu, for example, has 120 calories, 13 grams of protein, 3 grams of carbohydrate, 6 grams of fat, 1 gram of saturated fat, no cholesterol, 9 mg of sodium, 1 gram of fiber, 120 mg calcium, and 8 mg of iron. Soybeans are the only vegetable food that is a "complete protein," meaning it contains all 8 essential amino acids that are important for human health. They also contain linoleic and linolenic fatty acids that are also essential to health.

The hype about soy foods, however, has nothing to do with its superior nutrient profile. Recent research suggests that soy foods may have many health benefits including a decreased risk of breast cancer, a decrease in plasma levels of cholesterol with an increase in HDL levels, relief from symptoms of menopause, and the prevention of osteoporosis. Most researchers believe that most of these beneficial effects can be attributed to compounds in soy foods known as phytoestrogens, in particular, isoflavones. The two main isoflavones in soy are genistein and daidzien. Genistein, for example, may inhibit the growth of cancer cells by increasing the synthesis of a protein (TGFb) that inhibits the growth of cells. While no exact mechanism has been pinpointed for the hypocholesterolemic effects of soy, one hypothesis is that the undigested peptides are responsible. It is also thought that the isoflavones increase bile acid production which can decrease cholesterol levels. The evidence that soy helps with the symptoms of menopause is not as strongly supported by the research, but many women claim it helps. In regard to bone health, it is hypothesized that the isoflavones have estogenic action or are estrogen agonists, and should improve bone health.

While soy research is still in its infancy and many questions remain unanswered, the nutrient profile of soy alone warrants a larger role in the American diet which tends to be high in saturated fat and cholesterol, mainly in the form of meat and other animal products.

How can I get soy in my diet?

Because there are so many different soy products available, your options are practically limitless. Some of the easiest ways to get soy into your diet are:

• Use soymilk on top of cereal or oatmeal in the morning, and in any recipe that calls for milk. Don't like the taste of soymilk? Try masking its flavor by making a smoothie (see recipe below).
• Use tofu or tempeh in place of beef, chicken, or turkey several times a week. Cooking with these products takes some getting used to, but they are no harder to prepare than meat products (and they are less expensive).
• Substitute soy flour in any recipe that calls for flour. Soy flour can be purchased in its full fat or defatted form.

My recommendation is to find a cookbook that has a bunch of soy food recipes and start experimenting with these foods. Be sure to look for a cookbook that will teach you basics of buying, handling, storing, and cooking soy foods. You may not like all of them, but I think you'll be surprised at how well something like tempeh can replace meat in almost any dish. And, there is such a wide variety of soy foods, you're bound to find something you like.

Where do I get soy products?

Most large grocery stores have the common soy products like tofu and soymilk. In Tucson, the best selection of soy products can be found at stores like Trader Joes, Wild Oats, The Food Co-op, and Rincon Market. For the hard to find soy products, mail order catalogs are available.

Where can I get more information?

Most of this information came from the 1997 Soyfoods Directory (which you can get by calling 1-800-301-3153) and a quarterly newsletter called The Soy Connection ( P.O. Box 237 Jefferson City, MO 65102). Both of these sources have great information along with dozens of soy recipes.

Well, I hope I have convinced at least a few people to include soy products into their diets ... I truly believe we have only scratched the surface of soy's potential health benefits. Keep your eyes and ears open for new information on soy. In the meantime, here are some recipes that will get you started!!!

Soy Smoothie

• 1 cup crushed ice
• 1 cup soy milk (vanilla flavored works well in smoothies)
• 6-10 frozen or fresh strawberries
• 1 banana
• 1 tablespoon honey

Put all ingredients in a blender and blend on high until smooth. Makes 1 serving.

Banana Oat Pancakes

• 1/2 cup rolled oats
• 1/2 cup bleached flour
• 1/4 cup soy flour
• 1 tablespoon baking powder
• 1 1/2 cups plain soymilk
• 2 bananas, thinly sliced

In a large bowl, combine the rolled oats, unbleached flour, soy flour, and baking powder. Add the soymilk, and blend with a few swift strokes. Fold in the banana slices. Pour 1/4 cup of the batter onto a hot griddle or pan. Cook for about 2 minutes or until bubbles appear on the surface. Flip the pancake and cook for another minute or until heated through. Serve with maple syrup, fruit spread, or applesauce. Makes about 12 pancakes. Per pancake: 103 calories, 3 grams protein, 1 gram fat, 20 grams carbohydrate: 12% fat.

Tacos

• 1 pound tempeh, defrosted and cut into large chunks OR 1 pound tofu, crumbled
• 2 tablespoons vegetable oil
• 1 package taco seasoning
• 1/2 cup water
• 6 corn tortillas, warmed
• 1 can vegetarian refried beans, heated
• Chopped tomatoes
• Chopped lettuce
• Chopped onions
• Salsa
• Shredded soy cheese

In a large saucepan, place the tempeh chunks in the oil. Crumble the tempeh chunks with the back of a fork, then cook the tempeh (or the tofu) over medium heat for about 10 minutes. Add the taco seasoning and water to the saucepan; cook until the sauce is thick and the tempeh is completely coated.

To serve, spread each tortilla with a generous layer of the refried beans. Add several heaping spoonfuls of tempeh. Sprinkle with chopped tomatoes, lettuce, onion, salsa, and cheese. Makes 6 tacos. Per taco: 274 calories, 20 grams protein, 8 grams fat, 34 grams carbohydrate: 22% fat.

For more information, please contact the Nutrition Office at 621-4550.

Written by: Paige Holm, R.D.