Soy Article

What is it about soy that gives it health benefits?

The term 'soy' is commonly used to refer to foods or food ingredients derived from the soybean, a type of legume - other legumes include chickpeas, lentils and broad beans. Soy foods include traditional Asian foods such as tofu, tempeh and miso. More recently, however, a greater variety of soy foods, such as soymilks, yoghurts, soy cheese, breads, breakfast cereals and meat alternatives like burger patties, soy sausages and sandwich slices have reached supermarket shelves. For centuries soy foods have been consumed as part of the staple diet, and as an important source of high-quality protein, throughout Asia. These people exhibit low rates of many of the chronic diseases that plague Western civilisation.

Scientific research has confirmed that substituting soy protein for animal protein in the diet can lead to beneficial effects in lowering blood cholesterol levels. The benefits are: -

1. Research is also examining soy protein's potential benefits in providing protective effects against certain forms of cancer.

2, relieving menopausal symptoms

3, maintaining bone health

4, enhancing athletic performance

5, Other components of soy may also contribute to its health effects.These include: " Isoflavones - which have been considered to add to the beneficial effects of soy protein; " Plant sterols - which are well known to lower blood cholesterol; " Saponins - which may lower cholesterol and stimulate the immune system.

6, "Dietary fibre - with a range of benefits; " Omega 3 plant (vegetable) fats - an essential nutrient in the diet, which is not found in significant amounts in many other plant foods.

How much soy should we eat?

Including as little as one serve of a soy food in our daily diet can provide us with nutritional and health benefits. In traditional Asian cultures, however, soy foods are consumed frequently throughout the day. Although intakes vary, they are much higher than what is contained in the typical Western diet. Vegetarians are a special group since they also generally have a higher intake of legumes including soy beans, than omnivores8. If you already have a health condition, such as an elevated cholesterol, higher amounts of soy foods would be desirable. The US Food and Drug Administration (FDA) advises that 25g of soy protein per day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. This is based on the health claim for soy protein that was approved by the FDA in October 1999. Three to four serves of soy protein rich foods each day will provide approximately 25g of soy protein. It is worth noting that the vast majority of research to date into the health benefits of soy protein, has been conducted using soy protein isolate and textured soy protein rather than traditional soy foods, although there is strong interest in the latter.

How does soy protein quality compare with the quality of animal protein?

Soy protein is a high quality protein, equal in quality to meat, milk, and egg protein9. It has a Protein Digestibility Corrected Amino Acid Score (PDCAAS) of 1.0 - the highest score that a protein can have9. Soy protein meets or exceeds the essential amino acid requirements of both children over the age of two years and adults10,11, and is highly digestible.

Soy Article

What is it about soy that gives it health benefits?

How much soy should we eat?

How does soy protein quality compare with the quality of animal protein?

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