Soy for Health
Soy beans are a really versatile food. Rosemary Stanton looked at the many different foods which can be made from this bean and the nutritional benefits associated with soy products.
Versatile
Soy beans (Glycine max) were once a food favoured mainly by vegetarians, however these days soy foods are varied and come in many different forms, including:
canned soy beans – for salads and casseroles
soy grits and flour – for breads
soy yoghurt, cheese and milk – as dairy substitutes
tofu (soy combined with anticoagulants) – tofu burgers are delicious
fermented soy for soy sauce, miso or tempeh – tasty flavourings
Tasty treats
Soy products have a different flavour and texture to many of their non-soy counterparts. The breads, crispbreads and drinks are very popular but Rosemary feels that the most popular product will be the fresh green soy beans – straight off the bush – which can be eaten as a green vegetable or nibbled raw. These may be a bit harder to find but look for them in health food stores, delicatessens and Asian food stores.
Soy beverages
Some people are intolerant of lactose which is found in milk. Soy beverages and milks are useful as a substitute. Rosemary recommended choosing a soy product with 120mg of calcium per 100g as this is the same amount that you get in cow’s milk. Calcium is an important part of the diet for strong bones and good health, and helps guard against osteoporosis. If you don’t like the flavour of soy milk, you can blend it with a good dollop of yoghurt, a spoonful of honey and some fresh fruit to make a smoothie.
Benefits
Soy contains vitamins, minerals, protein and fibre. Soy products also contain the beneficial Omega 3 fats that are found in fish. Another benefit is that soy contains phytoestrogens useful for women during menopause. Men can also benefit from these phytoestrogens. These plant oestrogens won’t cause men to grow breasts but may reduce the incidence of prostate cancer. Children may also eat soy products as there is no evidence that eating normal amounts of these foods causes any harm.
The amount of phytoestrogen present depends on the amount of processing the product has been through. Soy sauce has been processed and is not particularly nutritious at all – the taste is all you get from this food. Soy tablets are a particularly high source of phytoestrogens (they are made from the hypocotyl of the bean) but tablets don’t contain any extra nutrients which you may find in soy foods.
Availability
Because of the huge range of soy products available, health food shops are no longer the sole source for finding these foods. Look in the cool cabinets or health food sections of the supermarket for products such as the cheese, tofu and sauces, and check out the Asian food stores for soy beans and sauces.
Further information
For more of Rosemary Stanton’s advice on food and nutrition consult:
Rosemary Stanton’s Complete Book of Food and Nutrition (Simon & Schuster, revised edition, 1995, rrp $29.95); or
Eating for Peak Performance by Rosemary Stanton, (Allen & Unwin, second edition, 1994, rrp $14.95); or
Find out about Fibre by Rosemary Stanton, (Allen & Unwin, 1998, rrp $6.95).