The Truth About Soy

There are so many conflicting reports about soy that it can be very confusing.  Common thoughts are that soy can help with menopause symptoms, reduce the risk of prostate and breast cancer, lower cholesterol, expedite weight loss and hold osteoporosis at bay.  Soybeans are a legume  high in isoflavones (a plant based estrogen), saponins, phenolic acid, phytic acid, enzymes and sphingolipids. Almost all soy in this country, including organic soy, is genetically modified. Soybeans are considered a complete protein.  This means that they contain all the amino acids the body needs. One serving (1 cup) of cooked soybeans contain 22 grams of protein.  But not all soy is created equal.  A 3 ounce serving of extra firm tofu contains only 9 grams of protein. Many people who do not enjoy soy have been taking soy isoflavone supplements.  Although safe in the short term, there is no evidence that taking these supplements long term is safe. So what about all the health claims associated with soy? Symptoms of menopause: The theory is that the plant based estrogen (phytoestrogen) found in soy can alleviate the flagging estrogen and concurrent symptoms such as hot flashes during menopause. As shown in a study published in the journal Obstetrics and Gynecology, There is no strong evidence that soy or soy isoflavones reduce the symptoms associated with menopause. Prostate and breast cancer: There has been positive research that consumption of isoflavones can reduce PSA levels.  It is important to note that research is mixed and most studies did not specify if the prostate cancers studied were hormone driven tumors or not.  There is very mixed evidence to support soy’s benefits related to breast cancer.  There appears to be a significant benefit to consumption of soy and breast cancer prevention when consumption starts in adolescence.  These studies were done on Asian women, and as of now,  have not been studied in conjunction with a western diet. There have also been studies suggesting that concentrated dosages of soy can stimulate breast cancer cells. If you are going to consume soy once you have these cancers, consult with your physician and do so in moderation. Cholesterol reduction: In a study published in the New England Journal of Medicine, consumption of soy protein rather than animal protein significantly decreased serum concentrations of total cholesterol, LDL cholesterol, and triglycerides without significantly affecting serum HDL cholesterol concentrations. Reducing animal protein at least one day a week and switching to any plant based protein can have a positive impact on cholesterol levels. Weight loss: There is no solid evidence that soy increases weight loss.  The Journal of the American Dietetic Association concluded that consumption of soy is not a functional food for weight loss.  The best way to lose weight is to eat lots of vegetables, fruit, whole grains, lean protein, low fat/non fat dairy and drink lots of water. Osteoporosis prevention: Although not harmful, there is no evidence that consumption of isoflavone rich foods can prevent bone loss.  The best way to prevent bone loss is to exercise regularly (making sure to include weight bearing activities), get enough calcium and vitamin D, and in some cases, taking bone-strengthening drugs such as bisphosphonates (if already osteoporotic). If you enjoy soy, there is no reason not to consume it, just in moderation.  Many of the claims touting significant health benefits are clearly not accurate. More research is needed to understand the true impact of soy as it relates to health. The American Cancer Society as well as other organizations do not recommend the usage of soy supplements as they have no known benefit.  

Vietnamese Lettuce Rolls with Spicy Grilled Tofu

  Ingredients

• 1 (16-ounce) package water-packed firm tofu, drained
• 1/2 cup fresh lime juice $
• 1/2 cup honey
• 1/4 cup thinly sliced peeled fresh lemongrass
• 2 tablespoons low-sodium soy sauce
• 3/4 teaspoon chile paste with garlic
• 1/4 teaspoon freshly ground black pepper
• 3 garlic cloves, minced
• Cooking spray $
• 1 head romaine lettuce $
• 1/2 cup cilantro leaves $
• 3 tablespoons chopped dry-roasted peanuts $
• 36 small mint leaves $
• 36 (2-inch) strips julienne-cut carrot $
• 12 basil leaves $

Preparation

1. Cut tofu crosswise into 12 (1/2-inch) slices. Place tofu slices on several layers of heavy-duty paper towels. Cover tofu with additional paper towels. Place a cutting board on top of tofu; place a cast-iron skillet on top of cutting board. Let stand 30 minutes to 1 hour. (Tofu is ready when a slice bends easily without tearing or crumbling.) Arrange tofu in a single layer in a 13 x 9-inch baking dish.
2. Combine juice and the next 6 ingredients (juice through garlic) in a small saucepan, and bring to a boil. Cook 1 minute, stirring until honey dissolves. Pour over tofu. Cover and let stand at room temperature 1 hour.
3. Prepare grill.
4. Remove tofu from dish, and reserve marinade. Coat tofu with cooking spray. Place tofu on grill rack coated with cooking spray. Grill 3 minutes on each side or until browned.
5. Remove 12 large outer leaves from lettuce head; reserve remaining lettuce for another use. Remove bottom half of each lettuce leaf; reserve for another use. Place 1 tofu slice on each lettuce leaf top. Top each leaf top with 2 teaspoons cilantro, 3/4 teaspoon peanuts, 3 mint leaves, 3 carrot strips, and 1 basil leaf. Wrap leaf around toppings. Serve with reserved marinade.

Cooking Light JUNE 2003

Nutritional Information

Amount per serving

Whats the Deal with Saturated Fat

By now, everyone has heard the claims that they can eat all the butter, cheese and bacon they want. I have always been a proponent of moderation, and that no food is truly evil, but, I don’t think these headlines have sent the right message to the general public, so lets discuss what saturated fats are. Saturated fats are defined as: fats that have a chemical makeup in which the carbon atoms are saturated with hydrogen atoms.  Saturated fats are typically solid at room temperature. So, now that you know what a saturated fat is, where do you find them?

• Animal sources (such as lamb, beef, chicken)
• Full fat dairy (such as cheese, whole milk, cream and butter)
• Baked goods
• Fried foods
• Plant oils-palm oil, palm kernel oil and coconut oil

According to the American Heart Association, you should limit your intake of saturated fat to 7% of your total daily calorie intake.  You should be having between 25-35% fat in your diet daily in total.  Fat is calorically dense so pay attention to the calories when consuming it. Why is saturated fat bad for you?  It can elevate your total cholesterol and increase your risk of developing heart disease. So, have foods with saturated fat in moderation. Why did all these articles come out in the media recently saying saturated fat is harmless and you could enjoy freely?  The Annals of Internal Medicine released a study in March entitled: Association and Dietary, Circulating, and Supplement Fatty Acids With Coronary Risk: A Systematic Review and Meta Analysis.  I encourage you to read it sometime!

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 I want to just explain what a meta analysis is. According to the Merriam Webster dictionary a scientific meta analysis is: quantitative statistical analysis that is applied to separate but similar experiments of different and usually independent researchers and that involves pooling the data and using the pooled data to test the effectiveness of the results.  What does this really mean?  That the people doing the study just pulled data in a random way and there were significant errors with this research.

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Meta analysis are very good tools for drug trials, but not necessarily for nutrition or health related topics. Can you eat saturated fat? The short answer is yes…in MODERATION  But in limited quantities.  Be smart.

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 To live a long, heart healthy life, the majority of your diet should be vegetables, fruits, whole grains and lean proteins.  If a nutrition headline sounds to good to be true, it probably is!     Peach & Blueberry Cobbler From EatingWell:  July/August 2008

This is a healthier version of a traditional cobbler, with canola oil in place of some of the butter and whole-wheat flour instead of all-purpose flour. Unlike more classic biscuit-topped cobblers, the peaches and blueberries are nestled into a tender batter that swells around the fruit as it bakes. Other fruits may be substituted. It’s especially beautiful when baked in and served right from a cast-iron skillet.  

Makes: 10 servings Active Time: 20 minutes Total Time: 1 1/4 hours NUTRITION PROFILE Low calorie | Low cholesterol | Low sodium |Healthy weight | View Our Nutrition Guidelines »

• 3 tablespoons unsalted butter
• 3 tablespoons canola oil
• 1 cup whole-wheat flour
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon salt
• 1 cup reduced-fat milk
• 1/2 cup sugar
• 1 teaspoon vanilla extract
• 3 ripe but firm peaches, (about 1 pound), pitted and sliced into eighths, or 3 1/2 cups frozen
• 2 cups (1 pint) fresh or frozen blueberries

1. Preheat oven to 350°F.
2. Place butter and oil in a 12-inch cast-iron skillet or a 9-by-13-inch baking pan. Heat in the oven until melted and fragrant, 5 to 7 minutes.
3. Meanwhile, combine flour, baking powder and salt in a large bowl. Add milk, sugar and vanilla; stir to combine.
4. Add the melted butter mixture to the batter and stir to combine. Pour the batter into the hot pan. Spoon peaches and blueberries evenly over the batter.
5. Return the pan to the oven and bake until the top of the cobbler is browned and the batter around the fruit is completely set, 50 minutes to 1 hour. Remove to a wire rack to cool for at least 15 minutes. Serve warm.

Per serving: 182 calories; 8 g fat (3 g sat, 3 g mono); 11 mg cholesterol; 26 g carbohydrates; 3 g protein; 3 g fiber; 212 mg sodium; 140 mg potassium. Carbohydrate Servings: 1 1/2 Exchanges: 1/2 fruit, 1 1/2 carbohydrate (other), 1 1/2 fat