The Soy Story
From television, the news, the internet and the array of articles
that surround us, we seem to be inundated with talk about SOY. So,
what is the big deal with soy?
The quest for finding nutrition links to
conditions such as heart disease and cancer has lead to the exploration
of phytochemicals. Isoflavones are a specific type of phytochemical
present in soy beans. Isoflavones have been found to help reduce
blood cholesterol (decrease bad "LDL" cholesterol) and
potentially increase levels of good "HDL" cholesterol.
They have also been correlated with aiding with menopause and osteoporosis.
1/2 cup serving of firm tofu has roughly 35 mg of isoflavones (meeting
daily recommendations for optimal health which suggest 30-50 mg
Soybeans can be prepared through a multitude
of different ways such as soaking, roasting or boiling even before
they can be used in a recipe. Soy protein itself can be found in
varying forms from tofu, flour or even milk/beverages. If you are
looking for a firmer, meat-like texture you can try textured soy
protein which is usually available in your local grocery store's
produce area. The FDA suggests including 25 g of soy protein a day
as part of a healthy diet low in saturated fats and cholesterol,
as a method of decreasing your risk of heart disease. Soy is a good
source of protein, especially for those who consume small portions
of meat. In addition, soy in the form of tofu is an excellent source
of calcium to help out those bones. 1/2 cup serving of regular tofu
(made with calcium sulphate) has up to 430 mg of calcium.
So start adding small amounts of soy to your
diet, try different forms to see what best wets your palate!
1/2 cup whole cooked soy beans, 10-14 g protein4 oz. firm tofu,
13 g protein
1/2 cup roasted soynuts, 12-15 g protein4 oz. soft/silken tofu,
9 g protein
1/2 cup whole grain soy flour, 30 g protein(www.talksoy.com)
Tofu Chile(Ontario Soybean Growers' Marketing Board: "Tofu
per serving (1 cup)
Calories21512 oz pkgextra
firm tofu (350 mL)crumbled
Protein14 g1 pkgchili seasoning
Carbohydrates24 g10 oz canmushroom pieces (284 mL)drained
Fat 7 g14 oz cankidney beans (398 mL)drained
1 tsp vegetable oil5.5 oz cantomato paste (156 mL)
1/2 cupchopped onion28 oz candiced tomatoes (796 mL)
In a large pan, heat vegetable oil over medium
heat and cook onion until soft. Crumble tofu into pan and add chili
seasoning. Add remaining ingredients and simmer until thoroughly
cooked. 6 Servings (1 cup each)
CCRF would like to thank London Health Science Centre - Cardiac Fitness Institute for their contribution to the website.
The articles, on the Cardiac Health Foundation of Canada website, are presented with the understanding that the Foundation is providing information only and not rendering medical advise. Please check with your family physician, specialist or health care professional before implementing any of the ideas expressed in these articles.