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By Cindy Hughes

Soy and Womens Health

For decades, scientists have known that Asians, whose diets incorporate large amounts of soy protein, experience lower rates of chronic disease than North Americans.

For decades, scientists have known that Asians, whose diets incorporate large amounts of soy protein, experience lower rates of chronic disease than North Americans. Research has proven that the soybean, a light tan or yellow legume native to East Asia, may play a role in reducing health problems such as cancer, osteoporosis, and menopausal symptoms, to name a few.

In October 1999, the U.S. Food and Drug Administration (FDA) announced that incorporating soy protein into your daily diet helps fight coronary heart disease, the number one cause of death in North America. Research reviewed by the FDA shows that soy protein can lower low-density lipoprotein (LDL or “bad”) cholesterol levels, without adversely effecting high-density lipoprotein (or “good”) cholesterol levels. High total blood cholesterol and LDL levels are proven risk factors for coronary heart disease.

Soy’s Nutritional Value

The soybean is unique in that it contains a complete protein package, meaning a full assortment of the amino acids the body needs for growth and health. Soy-based products are a nearly ideal source of nutrients because of their positive amino acid content, their ease of digestibility and their low fat content. In addition, soybeans provide a rich source of calcium, iron, zinc, phosphorus, magnesium, B-vitamins, omega-3 fatty acids and fiber.

Women and Soy

Women who incorporate soy into their diet may be making one of the smartest health moves possible. Because soybeans contain plenty of isoflavones (plant estrogens that help maintain an estrogen balance in the blood), there’s increasing interest in the role that soy may play in women’s overall health. While some of the information touting the benefits of soy for women is speculative, more and more solid data is becoming available. Research suggests the usefulness of soy in reducing symptoms of menopause and reducing the risk of cancer and osteoporosis.

Studies have shown that women going through menopause see relief from some of the classic symptoms (hot flashes, irregular menstrual periods, mood disturbances, etc.) when taking supplemental soy proteins or eating a phytoestrogen-rich, soy-based diet. This may be because the estrogen-like behavior of the isoflavones in soy serves as a replacement for lost estrogen.

Soybeans may also prevent osteoporosis, a disease in which bones become brittle and thin. Osteoporosis concerns women due to their small bone mass and the dramatic bone loss that occurs after menopause. Studies have shown that calcium-rich soybeans may actually increase a woman’s bone density after menopause. Potter et al reported that postmenopausal women who consumed isolated soy protein for six months (with 90 mg of naturally occurring total isoflavones) showed a significant increase of about 2% in bone mineral content and density of the lumbar spine.

Finally, research shows that soybeans may actually lower the risk of cancer, especially in women. A study conducted by Dr. Nagi B. Kumar and colleagues at the University of South Florida, Tampa showed that when premenopausal women took supplemental soy isoflovanes (40 mg per day for 12 weeks), there was an average increase in menstrual cycle time of 3.52 days. If his theory holds true, says Dr. Kumar, “An increase in menstrual cycle length would reduce the number of menstrual cycles during a lifetime, thereby reducing the total number of times the breast is exposed to estrogens.” The estrogens Dr. Kumar refers to are the potentially harmful kinds: estradiol and estrone, so minimizing their contact with breasts is a positive step. Furthermore, Dr. Kumar continues, “Women [consuming soy] will spend more days in the increased follicular cycle, when proliferation is at its lowest.”

Recommended Consumption

The FDA recommends that consumers incorporate four servings of at least 6.25 grams of soy protein into their daily diet—a total of at least 25 grams of soy protein each day. In order to claim the healthy effects of soy, a product must meet the following criteria:

• 6.25 grams soy protein or more

• Low fat (less than 3 grams)

• Low saturated fat (less than 1 gram)

• Low cholesterol (less than 20 mg.)

Foods made with the whole soybean may also qualify for the health claim if they contain no fat in addition to that present in the whole soybean.

Soy products that qualify for the health claim will likely include a special message on the packaging. The message may read: “25 grams of soy protein a day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. A serving of (name of food) provides ____ grams of soy protein.”

Meeting the 25 g/day Recommendation

From soymilk to smoothies, tofu, veggie patties and soy-based “hot dogs,” food companies have developed a variety of convenient and delicious soyfood products. Here are some examples of soyfoods and their protein content:

Soyfood Soy Protein Content

4 oz of firm tofu 13 grams

4 oz of soft or silken 9 grams

1 soy-based burger 10–12 grams

8 oz of plain soymilk 10 grams

1 soy protein bar 14 grams

? cup cooked soybeans 16 grams

? cup tempeh 19 grams

? cup roasted soy nuts 39 grams

Soy is also an excellent complement to many recipe ingredients. Consumers can: create lower fat desserts by substituting soymilk for evaporated milk, blend soft tofu in dressings and sauces, thicken gravies with soy flour, and bake goods with soybean oil to retain moisture and freshness longer.

Soy Products are Available at Your Local Grocery Store

Shoppers can find many soy products in mainstream grocery stores. Health food stores have an even larger selection of soy products. Look for: soy-based burgers, “hot dogs,” “chicken” products, and breakfast patties and links; tofu; soymilk; soy flour; soy protein bars; soy cheese; texturized soy protein (soy crumbles); soy powder.

Conclusion

For over 5,000 years, soy has been an important protein source for millions of people living in the Orient. Although the soybean is small in size, science confirms it as a mighty ally when it comes to enhancing and protecting your heath. More and more people are recognizing that soy can play a large role in preventing chronic diseases and improving their health and nutritional needs. For women especially, combining soy with a healthy lifestyle can reduce the risk of disease and promote healthful vitality.

The United Soybean Board (USB) represents more than 600,000 soy farmers and has a wealth of information to share about the health benefits of soy. Visit their Web site at www.talksoy.com for delicious soy recipes and for additional information.