We're finding out what the Chinese and Japanese have
known for centuries: Soybeans are good for you.
"Compared to Americans, Asians have fewer heart attacks,
fewer hip fractures due to osteoporosis, less breast and
prostate cancer and, in menopausal women, less severe
hot flashes," says Rosemary Rodibaugh, nutritionist for
the Cooperative Extension Service, University of Arkansas.
Rodibaugh is not saying that eating soy foods will,
by itself, reduce your risk of heart attack or cancer.
Recent studies do, however, show some benefits from products
such as tofu and soy milk.
She says if soy milk and tofu, which is coagulated
soy milk similar to cheese, don't appeal to you, there
are other soy-based foods to choose from. "There are soy
burgers, soy hot dogs, soy pepperoni and soy sausage.
The imitation bacon bits you put on your salad are a soy
product. There's soy cheese. You can even buy the isolated
soy protein and textured vegetable protein.
"You can find these soy food products in health food
stores and in the larger grocery stores."
Rodibaugh notes that soy foods provide high-quality
protein. "They can be substituted for meats in a balanced
diet.
"The oil is highly polyunsaturated, which helps reduce
the risk of heart disease. There are also omega-3 fatty
acids, which may protect against heart attacks when used
in place of other types of fat."
Scientists are studying phytoestrogens, plant estrogens
also called isoflavones, to see how they impact cancer,
heart disease, osteoporosis and menopausal symptoms. "Estrogen
is a human hormone that offers some protection against
these diseases in pre-menopausal women. The plant hormone
has some weak estrogen effect."
Rodibaugh says soy foods lower LDL cholesterol, the
bad cholesterol, and triglycerides, both of which increase
the risk of heart disease for humans.
"In 38 clinical studies it was shown that an average
daily intake of 31-47 grams of soy protein -- less protein
than most people eat in a day -- decreased the amount
of LDL cholesterol and triglycerides. There was also a
slight, though insignificant, increase in HDL cholesterol,
the so-called good cholesterol.
She says well-controlled human studies haven't been
done on the effect of soy on breast cancer, but in laboratory
studies soy does seem to have anti-cancer properties.
It depends on the type of cancer.
Human studies have shown that soy increases the bone
density of women with osteoporosis.
In another study, menopausal women who used soy flour
instead of wheat had less severe hot flashes.
"While isoflavone supplements are available, there's
some evidence that soy foods are more effective than the
soy supplements," says Rodibaugh. "There's probably more
than one beneficial component at work."
She warns that if you increase your soy consumption,
don't do it all at once. There can be side effects such
as gas, bloating and cramps. "Also, it's not recommended
that women increase their soy input if they already have
breast cancer or are at risk of breast cancer. In some
animal studies, soy stimulated breast cell development."
Rodibaugh says the Promotion Board has given extension
a grant to promote the health benefits of soy. The campaign
will include television public service announcements and
various printed materials. Recipes will be included.
Soybeans Today January 1999
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ATTN: Brandy Carroll
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Little Rock, AR 72203-0031
Phone: 501-228-1268
Copyright © 2008 Arkansas Soybean Promotion Board.
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