For decades, natural practitioners and nutrition experts have promoted the use of soy for improved health. Now, the Food and Drug Administration (FDA) has concluded a diet rich in soy protein may reduce the risk of coronary heart disease (CHD), along with reducing risk of some hormonal cancers. When soy protein is part of a low saturated fat and cholesterol diet, it may help in lowering blood cholesterol, thereby reducing risk factors for CHD.
Many people fight high blood cholesterol but fall short of desired goals through use of a low saturated fat diet alone. Many of these people will use a drug called statins to try and meet health goals. For others, the addition of soy protein can eliminate drug consideration.
Soy foods are low in saturated fat, high in fiber and rich in antioxidants. They also provide high-quality proteins, meaning they contain all eight essential amino acids, just like animal protein. A half cup of cooked soybeans contains 29 percent daily value of protein, along with fiber, iron, calcium and 10 other essential vitamins and minerals. The best forms of soy to provide the most nutritional value are those least processed (soy nuts, endamame, tofu, miso and tempeh.)
Soynuts are roasted soybeans soaked in water and then baked until browned. If you are looking for a healthy snack, look no further! This snack food comes in a variety of seasoned flavors. Since you are seeking to improve health, make sure to check the label for sodium and sugar content. While some seasonings offer great flavor, they may also add unwanted sugar or high sodium content.
Tofu is a soybean curd (soft cheese-like texture) that comes from the coagulated protein in soymilk. Found in the refrigerated section of grocery stores, it can be baked, broiled, grilled, boiled or steamed, not to mention crisped in healthy oils. Its mild flavor can easily be incorporated into vegetable stir-fries, kebabs, soups, dips, eggs and even smoothies.
Edamame is the young green pods of the soybean plant. They are available in the pod or shelled and can be eaten alone or tossed into salads, wraps, dips and stir-fries.
Miso is fermented soy, adding to the health benefits offered. Miso is a "predigested" food, beneficial for those with gastrointestinal absorption issues. It is typically added to other foods or incorporated in soups.
Dr. Dianna Richardson of the Health, Wellness & Nutrition Center in Jefferson City has served communities as a wellness practitioner for more than 20 years. Core to her practice has been the use of nutrition to enhance health and improve vitality.
Tofu Breakfast Smoothie
Makes: 2 servings
1 brick of Silken Soft Tofu
cup pomegranate juice
cup frozen unsweetened berries
1 ripe banana
Place all ingredients into a blender. Blend until smooth and creamy.