All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Apples

Apricots

Artichokess

Asparagus

Avocados

SOY

Typical serving size:

2 oz or 57 g

HOW IT HARMS

Cancer risk Thyroid function

WHAT IT HEALS

Heart health Breast and prostate cancers Osteoporosis Menopause Soybeans are one of the most nutritious and versatile plant foods available
This legume dates back nearly 3,000 years in Chinese culture and is used to make many different food products
For example, tofu comes in firm, soft, or silken textures
It’s made from pureed soybeans and processed into a “cake
” It can be stir-fried, grilled, added to soups, lasagna, and cheesecake, or blended into dips or smoothies
Green soybeans (also called edamame) are bought shelled or still in the pod fresh or frozen, and can be served as a snack or a vegetable dish
Soy is often used to provide protein in vegetarians’ diets
Soy powder made from isolated soy protein can be added to shakes or smoothies for a protein-powered breakfast

Health Benefits

Boosts heart health
A large body of evidence indicates that replacing some animal products with soy protein can reduce the risk of heart disease
This is because soy lowers levels of the artery- clogging LDL cholesterol without reducing levels of the beneficial HDL cholesterol
The evidence is so convincing that the U
S
Food and Drug Administration gave food manufacturers permission to put labels on products that are high in soy protein indicating that these foods may help lower the risk of heart disease
Can prevent cancer
Throughout Asia, where soy has long been a dietary staple, the rates of breast and prostate cancer are much lower than in Western countries
Epidemiological studies of Asians show that it is soy intake early in life that is protective
Some researchers attribute the low incidence of these cancers to isoflavones found in soy, which reduce the effects of estrogen on breast and prostate tissue
Combats osteoporosis
Recent research has indicated that soy isoflavones may delay bone loss and might even build bone density
Not all research is consistent in this finding, however, with some studies showing no effect of soy on bone loss
Relieves menopausal symptoms
For some women, diets rich in soy foods can reduce menopausal symptoms, particularly the frequency and severity of hot flashes
The extent of improvement, however, varies from woman to woman
Grows muscles
Soybean protein contains all of the essential amino acids, making it the only plant protein that equals animal products in providing a complete source of protein
This makes it a terrific choice for those looking for alternatives to meat products

Health Risks

Iron absorption
Although many soy products are high in iron, it is not well absorbed
Improve absorption by adding foods high in vitamin C—such as orange juice, tomatoes, peppers, strawberries, or melons—to your meal
Cancer risk
Some researchers have cautioned that there may be some

Health Risks

for those who consume large amounts of soy foods or who take soy supplements
Some recent findings have suggested that high isoflavone levels might actually increase the risk of certain cancers, particularly breast cancer
The concerns center on isolated isoflavones in supplement form, not in whole soy foods
However, until further research helps clarify the role of isoflavones in human health, it is wise to avoid isoflavone supplements
People who are being treated, or who have been treated, for breast or prostate cancer should speak to their physician or exercise caution before adding more soy to their diet

QUICK TIP:

Stir it up Triangles of tofu stir-fried with thin slices of meat and vegetables is a delicious way to include soy in your diet
Thyroid function
Some studies have linked soy consumption to suppressed thyroid function
The risk is linked only to taking soy supplements or eating huge amounts of soy foods, but more research is needed to clarify this relationship

Allergies

Add a few teaspoons of miso paste, made from fermented soybeans (find it in the refrigerated section of natural food stores) to soup bases, dips, and marinades for a salty, nutty flavor, or use in place of butter on potatoes or pasta

Make mocha pudding with soymilk

Stir chopped soy nuts into cookies

Buying Tip

s

Edamame, green soy beans, are available in the pod in the produce section of some supermarkets or shelled in the frozen food and produce sections

Purchase refrigerated tofu in packs with sell-by dates
Baked flavored tofu may contain added salt or sugar

Purchase soy flour and soy protein powder in packages with use-by dates

Storing Tips

Refrigerate edamame pods for up to 5 days before cooking, shelling, and eating

Refrigerate tofu in the package
Cook after opening

Store soy flour in an airtight container in a cool cupboard for up to 1 year

Store full-fat soy flour in an airtight container in the freezer for up to 1 year