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Although you may have heard about soy and
all of its health benefits, you may not have
figured out how to incorporate it into your
diet, yet. There are so many products
available; figuring out exactly what they
are may seem overwhelming. Here is an
explanation of terms of various soy products
to help you understand and evaluate which
products are for you. In October 1999, the
USDA approved the statement, “Diets low in
saturated fat and cholesterol that include
25 grams of soy protein a day may reduce the
risk of heart disease.” This health claim is
based on research showing that soy protein
can lower total cholesterol and LDL (“bad”)
cholesterol.
Soy foods typically fall into two
categories: Traditional and soy protein
products (SPP). Traditional foods are
soymilk, tofu, miso, tempeh and edamame.
Soymilk is made from ground soybeans mixed
with water, cooked and then filtered. Tofu
is a cooked, pureed soybean that is then
offered in different textures. Miso is a
seasoning from cooked, fermented soybean
paste. Tempeh is cooked, fermented soybean
cakes, and edamame is the whole, green
soybeans. SPP’s are made from soy protein
concentrate, soy flour or ISP (see below).
Examples are soy burgers, cereals, etc.
Textured soy protein (TSP) is probably
what many people unfamiliar with soy
products think of when they hear the term
‘soy foods’. TSP, also known as Texturized
Vegetable Protein, is made from compressed
soy flour or other soy ingredients and is
used as an extender in other foods products.
It is available as a dried and granular
product that is rehydrated with boiling
water. It takes on a texture similar to
ground beef or stew meat.
Isoflavones are compounds found naturally
in soybeans and soy foods. They have a
chemical structure similar to estrogen and
have some estrogen-like effects. This is why
isoflavones are also referred to as
phytoestrogens. However, isoflavones also
have non-hormonal properties which likely
affect humans. They are thought to have
coronary and skeletal benefits, may relieve
hot flashes, and might reduce the risk of
certain cancers. One serving of traditional
soy foods has about 20-30 mg isoflavones.
Isolated soy protein (ISP) is also
referred to as soy protein isolate on a
label. ISP is prepared by removing most of
the non-protein components from soybeans. By
definition, it is at least 90% protein and
is essentially carbohydrate-free and
fat-free. It is often added to pasta, fruit
beverages and energy bars for extra
nutrition.
Soy foods made from the whole bean are an
excellent source of Omega-3 fatty acids. The
American Heart Association recommends that
Omega-3 fats are beneficial for heart
health. These fats are believed to help in
many other conditions related to
inflammation and disease.
Supplements are another source of
isoflavones in the diet. Soy isoflavone
supplements are available at drug stores,
natural food stores, and other retailers in
various dosage forms, including tablets,
powders, capsules, granules and liquids.
Although some experts believe that taking
soy isoflavones is supplement form could do
harm by providing too much of a good thing,
other experts point out that many
supplements, if taken in recommended
dosages, don’t provide more isoflavones than
eating the whole soy foods. For those who
have been unable to figure out how to
incorporate soy foods into their diet, this
may be the solution to getting more soy in
their diet.
So, the next time you are shopping, and
start looking at all the soy-related terms,
use this list to help you sort it out.
Experiment: For those of us who were not
raised with soy foods, it’s just a matter of
experimenting with different products that
fit into our lifestyle, then developing a
taste for a new food that can offer many
healthful benefits.
Author Bio:
Marjorie Geiser has been teaching health,
fitness and nutrition since 1982. She is a
nutritionist, registered dietitian,
certified personal trainer and life coach.
As the owner of MEG Fitness, Marjorie’s goal
for her clients is to help them incorporate
healthy eating and fitness into their busy
lives. To order her 30-Day Health & Fitness
Challenge e-course and learn more about
Marjorie, go to her website at
www.megfit.com or email her at
Margie@megfit.com
NOTE: The article above titled "A Consumer's Guide to Soy Terms" was provided by a
visitor to "The New Parents Guide" and is the opinion of its author
Marjorie Geiser. "The New Parents Guide" does not guarantee the information to
be factual. Always use the guidance of your child's doctor
or your health care provider over information you read on this site or elsewhere; your doctor knows what is
best for you or your baby.
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