The soy story

Read all about it! Research shows that soy is not only a nutritious, high quality protein alternative, but it may also help reduce your risk of certain diseases. Here are the headlines…

Soy takes on heart disease
Soy is a high quality, alternative protein source. It's a great way to beef up your diet with protein without the calories, saturated fat and cholesterol that often go along with eating meat. A diet rich in soy foods and low in saturated fat and cholesterol may also reduce your risk of heart disease by lowering total blood cholesterol.

The Food and Drug Administration (FDA) recommends 25 grams of soy a day. In 1999, the FDA authorized the use of a health claim for soy food products advocating their protective role in reducing the risk of heart disease. Soy foods that contain at least 6.25 grams of soy protein per serving are allowed to make a soy health claim.

Soy builds better bones
There are numerous studies suggesting that soy protein could help conserve body calcium and bone mass better than animal protein. Compounds in soy called isoflavones may increase bone formation and decrease bone breakdown.

Soy combats cancer?
Soy is rich in phytochemicals, which may be important for reducing the risk of some types of cancers. There is conflicting scientific information regarding the impact of soy on breast cancer. Until more is known, the American Cancer Society discourages high levels of soy consumption, especially concentrated supplements. However, researchers suggest that moderate consumption of soy foods, 2 - 3 ounces a day, is an acceptable addition to a well-balanced diet that is also rich in complex carbohydrates, fruits and vegetables.

Soy mimics milk
Soy foods are dairy free and can be used as a substitute for milk allergies and lactose intolerance. Make sure to look for soy foods fortified with calcium and vitamin D.

Soy halts hot flashes?
Soy may play a major role in regulating menopausal symptoms such as hot flashes and night sweats. Studies show regular consumers of soy in Asia do not experience symptoms of menopause. Symptoms are so rare in Asia, there isn't even a word for menopause. Soy may be the reason.

Soy, the magic bean?
Consider making soy a part of your diet. Twenty-five grams of soy a day are recommended for maximum benefits. Rather than use concentrated soy supplements found in pills and powders, incorporate soy foods into your recipes. Keep in mind, soy alone is not a magic food. While current research suggests soy is an excellent food source to include in a healthy balanced diet, it is not a substitute for strategies known to lower cholesterol and reduce the risk of osteoporosis, such as diet, exercise and medication, when necessary.

It's easy to eat soy!
If you are trying to eat more soy, you have many choices. Have fun and experiment with the many different tastes and textures.

Amount of soy in foods

Source: US Soyfoods Directory

The Yale-New Haven Nutrition Advisor is created by registered dietitians and dietetic interns who staff the Nutrition Clinic at Yale-New Haven Hospital. For information, contact the Nutrition InfoLine at (203) 688-2422.

For more information on soy, including recipes see:

• U.S. Soyfoods Directory, Indiana Soybean Board
• Soybean.org, United Soybean Board and Soybean Protein Partners
• Soy and Human Health, Illinois Soybean Association
• Soy recipes, Vegging Out!

Other issues addressed by Yale-New Haven Nutrition Advisor:

• Cheese can be a healthy addition to your diet
• Control your blood pressure
• Candy and healthy treats
• The truth about pesticides
• How much punch are you getting out of your power bar?
• What about caffeine?
• Dietary guidelines
• Eating for heart health
• Outstanding antioxidants
• Tea time: go for the green
• Microwave mania
• Coffee drinks
• Nuts are good for you
• Mom was right about breakfast
• A glass of red wine a day keeps the doctor away
• Let's get physical, summer activities

Last revised: March 10, 2005 (jj)

Home page URL: http://www.ynhh.org

All information is intended for your general knowledge and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.