Soybeans and other legumes are excellent sources of fiber. An average serving of cooked dry beans contains about 10 grams of fiber.
Whole soybeans and foods made from them, such as soy flour, textured soy protein (also known as TVP) and tempeh, are extremely rich in fiber. However, some soy foods, like tofu and soymilk, contain very little fiber due to the way they are processed.
Tofu, for example, leaves most of it's fiber behind in processing when the milk is squeezed from the soybean. Reading the Nutrition Facts label
to find out the amount of, and the type of fiber contained
in any particular food is always wise.
Soy is a super nutrient and excellent source of protein. It can also lower cholesterol, which can help prevent cardiovascular disease.
Numerous reports indicate that, because soy is high in isoflavones,
it can prevent illness and promote good health.
Isoflavones are a class of phytochemicals, which are compounds found only in plants (phyto means plant). They are also a type of phytoestrogen, or plant hormone, that resembles human estrogen in chemical structure, yet are weaker. By mimicking human estrogen at certain sites in the body, isoflavones provide many health benefits that help you to avoid disease.
Isoflavones are found in soybeans, chick peas and other legumes. However, soybeans are unique because they have the highest concentration of these powerful compounds. Soy contains many individual isoflavones, but the most beneficial are genistein and daidzein.
Isoflavones show tremendous potential to fight disease on several fronts. They have been shown to help prevent the buildup of arterial plaque, which reduces the risk of coronary heart disease and stroke.
Isoflavones may help reduce breast cancer by blocking the cancer-causing effects of human estrogen. They may also prevent prostate cancer by hindering cell growth.
Isoflavones can fight osteoporosis by stimulating bone formation and inhibiting bone resorption. They may even relieve some menopausal symptoms as well.
Soy isoflavones have antioxidant properties which protect the cardiovascular system from oxidation of LDL (the bad) cholesterol. Oxidized LDL cholesterol accumulates in the arteries as patches of fatty buildup which blocks the flow of blood, resulting in atherosclerosis. Genistein inhibits cell growth which form this artery clogging plaque. Arteries damaged by atherosclerosis usually form blood clots.
This can lead to a heart attack if the clot goes to the heart,
or a stroke if it goes to the brain.
Being a weak form of estrogen, isoflavones can compete at estrogen receptor sites, blocking the stronger version naturally produced by the body from exerting its full effect. Since high blood levels of estrogen are an established risk factor for breast cancer; weaker forms of estrogen may provide protection against this disease.
Isoflavones also play an important role in protecting and maintaining strong and healthy bones. Evidence shows that genistein and daidzein prevent bones from breaking down. Independent studies conducted at the University of Illinois and the University of Hong Kong concluded that consuming soy isoflavones can increase bone mineral content and bone density. Another study at the University of Texas suggested that isoflavones may also stimulate bone formation. By preserving bone health, increasing bone mass and inducing bone turnover, researchers noted the potential role of soy isoflavones in preventing, and possibly even reversing, the effects of osteoporosis.
All these findings suggest eating soy foods, natural sources of isoflavones, can protect and enhance your overall health. Isoflavones work together with soy protein in fighting disease. Studies show that isoflavones account for approximately three-fourths of soy's protection, while it's protein is responsible for about one-fourth.
For more info, download Soy And Isoflavones, a free ebook.
The best way to consume isoflavones is in food form, so that you can benefit from all of soy's nutrients and beneficial compounds. The highest amounts of isoflavones and soy protein are found in tempeh, whole soybeans (like edamame), textured soy protein, soynuts, tofu and soymilk. Researchers recommend consuming at least one to two servings a day. A serving is equal to 1 ounce of soynuts; 4 ounces of tempeh, textured soy protein (cooked), or edamame; or 8 ounces of soymilk.
For those new to soy, I recommend slowly adding it to your diet, until you develop a taste for it.
- In spaghetti sauces, replace ground beef with textured soy protein.
- Use tofu instead ricotta cheese in lasagna,
or make herb dips with it in a food processor.
- Use soymilk to cream soups or make smoothies.
- People on the run can always eat soynuts.
- Tempeh is one of the easiest soy foods prepare.
- To make a grilled tempeh sandwich, just cut it into slices, sprinkle on some soy sauce, saute with sliced onions and pile it on some bread.
Remember, you will only continue to eat healthy foods if they taste good. So, experiment and have fun trying out new ways to enjoy soy.
Calorie Count is a useful tool for calorie intake calculation and diet planning. Calories do count and it's also important how efficiently your body burns them. Calorie Count also contains a diet planner with professional advice on food combining, detox, suggested daily calorie intake for men and women, calorie intake from beverages consumed, as well as some useful guidelines for speeding up the metabolism and making the most of it. People make the mistake of thinking they have to make drastic changes to lose weight and get in shape, but the secret is to make small changes and incorporate them into their lives permanently.
