Are you confused by the controversy surrounding soy? If so, don't feel alone. A wealth of conflicting reports seems to promote and then refute the use of soy and soy products for health. So what is the true story on soy?
Soybeans have provided a dietary staple in Asian countries for thousands of years. Soy is an important plant protein with multiple health benefits. Interestingly, soy contains all essential amino acids, making it a complete protein. As such, soy becomes a valuable asset for vegetarians. Likewise, non-vegetarians can benefit from this protein source as an alternative on a meatless meal day.
The modern controversy with soy seems to stem from genetically modified forms. There are several non-GMO verified brands of soy available in the marketplace.
So what are the health benefits of soy? To answer this question, it is first important to note all documented health benefits in this article stem from whole soy products (i.e., tofu, miso, tempeh, whole beans, fermented soy), not processed soy products. Processing to produce preformed "meat-like" products changes the composition of soy, reducing or in some cases eliminating health benefit.
Adding whole soy to your diet boosts protein intake along with folate, vitamin K, calcium, magnesium, iron, fiber, copper, manganese, molybdenum, phosphorus, potassium, the B vitamin riboflavin and omega-3 fatty acids (in the form of alpha-linolenic acid). Numerous flavonoids, proteins and peptides in soy are showing multiple health benefits. For the average person, a cup of whole soy translates into 50 percent of daily protein and 40 percent of daily-recommended fiber - contained in a mere 300 calories!
Evidence-based research in multiple studies has repeatedly shown the following health benefits in whole soy consumption. Cardiovascular improvement through lowering LDL cholesterol while raising HDL has been established for over three decades. In hormonal cancer prevention, Genistein (an isoflavone phytonutrient in soy) increases activity of a tumor suppressor protein called p53. This causes death to cancer cells in early stages. In addition, the same compound slows tumor growth in established breast or prostate cancers.
Furthermore, for a large number of menopausal women, soy can reduce or eliminate "hot flashes." Also, diabetics can benefit from lessening insulin resistance by increasing the synthesis of insulin receptors. Fermented soy provides menaquinone-7 (MK-7), a special form of vitamin K. This comes from the Bacillus bacteria used to ferment the soybeans. MK-7 is beneficial in reducing risks of osteoporosis. More specifically, research has shown it reduces hip fractures.
Considering these and other established health benefits makes looking adding whole soy a good option for most people. Myths about soy are being rebuked as research is published. Worries over estrogen-like effects have been exaggerated for the amount of whole soy typically eaten. Keep in mind Asian cultures consume far greater amounts of whole soy, experience greater health benefit, and disprove many early faulty studies involving soy.
Always choose whole soy and whenever possible fermented whole soy. In this form positive health benefits are present and the negative issues caused by processed soy is avoided.
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 SCRAMBLE
Cooking oil (olive, coconut, etc.)
cup finely chopped red onion
cup bell pepper
cup chopped mushrooms (if desired)
1 clove garlic, minced (or 1/8 teaspoon garlic powder)
1/8 teaspoon turmeric
14-ounce block of extra firm, organic, non-GMO tofu
2 teaspoons chicken or chicken-flavored broth/seasoning
Pepper to taste
Over medium heat, add 1 teaspoon cooking oil of your choice to skillet. Add vegetables and sauté until onion is soft and tender. Add another teaspoon of oil and crumbled tofu. Add spices, broth powder and pepper to taste. Continue stirring frequently until tofu is browned on edges. Serve as scrambled eggs or fill a tortilla for a breakfast wrap. Add salsa if desired.