The Benefits of Soyfoods

The evidence that soy can positively impact your health is growing. Soybeans—and the foods made from them—have a unique make up. They are rich in a group of compounds called isoflavones, which may have some good effects on health.

Isoflavones are one type of a larger group of chemicals called phytochemicals (plant chemicals). Phytochemicals are compounds with a wide range of effects on health and they are found only in plant foods (grains, beans, fruits, vegetables, nuts and seeds).

Isoflavones are also sometimes called phytoestrogens, which translates to “plant estrogens.” Although many plants may contain isoflavones, soy has a particularly rich supply. These can help with preventing cancer and other degenerative conditions.

In 1995, Dr. James Anderson of the Veterans Affairs Medical Center in Kentucky, published results of 29 scientific reports and studies. The data indicated a drop in daily serum cholesterol levels of nearly 10 percent in those who regularly included soyfoods in their diet. This reduction in cholesterol levels translated into a 20-30 percent reduction in the risk of coronary heart disease. In addition, emerging material now indicates that the phytochemicals present in soybeans appear to be potent cancer inhibitors (especially breast and prostate cancers) and deliver a powerful dose of phytoestrogen that could ease women’s symptoms of menopause.

A Selection of Soy Foods

The number of soyfoods available these days is nearly staggering. The most common are tofu, tempeh, soy milk and miso. Newer entrants into the product mix include “veggie” meats similar to Canadian bacon or sausage, and a plethora of products that are soy-based, like salad dressings, snack foods, frozen confections and entrees.

Miso is a rich, salty condiment. To make miso, soybeans and sometimes a grain such as rice, are combined with salt and a mold culture called koji, and then aged for one to three years.

“Second Generation” Soyfoods The proliferation of soyfoods have come in pursuit of creating products that imitate many meat or dairy products. These second generation products like soy deli meats, soy cheeses, etc. fill the demand for meat substitutes. They deliver many of the much-sought-after nutritional benefits of soy foods.

Soy Flour and Soya Flour are richer in calcium and iron than wheat flour, gluten-free and high in protein. They increase the nutritive value of goods baked with them. Soy flour is ground from raw soybeans; soya flour from lightly toasted soybeans. Both add a slightly sweet, pleasant flavor to bread. Loaves made with soy flour brown quickly.

Soy Milk also known as soy drink or beverage, is the rich creamy milk of whole soybeans. (Notice these features of the labeling on soy “milk.” Nowhere is it called milk on the package; the USDA only allows a lactational liquid from mammals to be called milk). With its unique nutty flavor and rich nutrition, soy milk can be used in a variety of ways as a beverage or as a dairy milk substitute. Soy milk is high in B-vitamins and is an excellent source of protein. It is available in a variety of flavors.
There may be ingredients like carrageenin or job’s tears in soy milk (plant based thickening agents to give it a mouth-feel like cow’s milk) or extra nutrients. Soy milk is further used in the production of many second generation soyfoods like ice cream, cheeses and yogurt.

Soy Sauce Look for a naturally-brewed product from soybeans, rather than the chemical hydrochloric acid extractions, or imitation sauces flavored with corn syrup. Shoyu is made from defatted soybean meal and is fermented from 4 to 6 months. Tamari is similar to shoyu in taste but is wheat-free. Traditionally, it is the salty liquid that is drained off soybean miso for fermentation.

Tempeh is a fermented whole soy food made by combining cooked soybeans, grains, seeds, or a mixture of these with mold culture. Tempeh is high in protein and a good source of iron and zinc. It also contains some other B-complex vitamins. It can be fried or baked, and used in salads, tempura, spaghetti sauces, tacos, or as a meat-free hamburger.

Textured Vegetable Protein (TVP) is made from defatted soyflour sold in dry granular form. When it is rehydrated it is used in main dishes as a meat substitute.

I found this excellent information while shopping in the Moscow Idaho Food Co-op — an amazing place full of great food and people.

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