Soy

The soy bean is of great interest in medical research right now. The FDA, among others, believe it reduces the risk of coronary heart disease. You will see on some packaged foods this health claim: "Diets low in saturated fat and cholesterol that include 25 grams of soy protein a day may reduce the risk of heart disease. One serving of (name of food) provides ____ grams of soy protein." In order for the product to be able to state this, FDA says it must have 6.25 grams soy protein, Low fat (less than 3 grams), Low saturated fat (less than 1 gram), and Low cholesterol (less than 20 mg). So why does the FDA approves this health claim, and why is it under so much research?

(Image and info taken from healthline.com)

The soy bean is the only vegetable source that can call itself a complete protein, meaning it has all the essential amino acids our body needs. This makes it possible for vegetarians to get their serving of protein without touching meat. A popular form of soy would be tofu, which is made from soymilk that is curdled with mineral salts. Tofu on its own is bland, but will absorb the flavors that it is being cooked with.

But back to the bean. Being a complete protein also means that it has a lot of isoflavons. Research points soy isoflavons in the direction of preventing osteoperosis. The isoflavon genistin inhibits bone breakdown similarly to estrogen. It also prevent calcium excretion. When compared to animal protein, less calcium was in a patient's urine. Therefore, soy helps calcium absorption. You can drink soymilk, which is produced according to the manufacturer. Typically, the more protein (at least 4%) in the product, the more isoflavons. Most soymilks are fortified with vitamins. (My favorite is Silk with Fiber).

The isoflavons also reduce the risk of coronary heart disease, as the FDA suggests. It reduces the overall LDL cholesterol intake in the body, which can create blood vessel buildup leading to strokes and other heart diseases.

There is slight controversy to the health benefits of soy. Some research suggests its cholesterol-lowering effect may not be as strong as everyone believes. Also, supplements with isoflavones may not get the effect because it is taken in too high a dosage. Yet, there is no conclusive evidence on these facts. Just worry warts!

There are three kinds of soy that are great to incorporate into your diet. Soy protein isolate, the highest in concentration, is 90% protein and is most typically used in nutritional supplement products such as shakes and bars. Soy protein concentrate is 70% protein and contains carbohydrates and fiber from the bean. This one is found in grocery products such as pasta and cereals. The last one texturized soy protein (TSP), and is in a granulated form. The website that I obtained this information from suggests either replacing ground beef for this or adding it to your ground beef to reduce the fat content of the dish.

So, want good food to help you incorporate soy into your diet? First, there is a company specialized in soy bars called SOYJOY. You can find them in the grocery, or visit their website!

Asparagus Salad with Mustard-Soy Dressing
Ingredients: 1 teaspoon ground mustard
1 teaspoon extravirgin olive oil
1 large pasteurized egg yolk
1 teaspoon fresh lemon juice
1 teaspoon soy sauce
1 pound asparagus spears, steamed and chilled
Preparation: Combine first 3 ingredients, stirring with a whisk. Stir in juice and soy sauce. Drizzle dressing over asparagus, and toss gently to coat. Serve immediately.
Nutritional Information: Calories: 61 (40% from fat)
Fat: 2.7g (sat 0.6g,mono 1.3g,poly 0.3g)
Protein: 3.5g
Carbohydrate: 5.2g
Fiber: 2.5g
Cholesterol: 53mg
Iron: 0.7mg
Sodium: 78mg
Calcium: 32mg

[Taken from cookinglight.com]

Honey-Soy Broiled Salmon

Ingredients: 1 scallion, minced

2 tablespoons reduced-sodium soy sauce

1 tablespoon rice vinegar

1 tablespoon honey

1 teaspoon minced fresh ginger

1 pound center-cut salmon fillet, skinned and cut into 4 portions

1 teaspoon toasted sesame seeds

Preperation: 1. Whisk scallion, soy sauce, vinegar, honey and ginger in a medium bowl until the honey is dissolved. Place salmon in a sealable plastic bag, add 3 tablespoons of the sauce and refrigerate; let marinate for 15 minutes. Reserve the remaining sauce. 2. Preheat broiler. Line a small baking pan with foil and coat with cooking spray.

3. Transfer the salmon to the pan, skinned-side down. (Discard the marinade.) Broil the salmon 4 to 6 inches from the heat source until cooked through, 6 to 10 minutes. Drizzle with the reserved sauce and garnish with sesame seeds.
NUTRITION INFORMATION: Per serving: 234 calories; 13 g fat (3 g sat, 5 g mono); 67 mg cholesterol; 6 g carbohydrate; 23 g protein; 0 g fiber; 335 mg sodium; 444 mg potassium. Nutrition bonus: Selenium (60% daily value), excellent source of omega-3s.

[Taken from eatingwell.com]