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For consumers interested in increasing soy protein consumption to
help reduce their risk of heart disease, health experts say they
need not completely eliminate animal-based products such as meat,
poultry, and dairy foods to reap soy's benefits.
While soy protein's
direct effects on cholesterol levels are well documented, replacing
some animal protein with soy protein is a valuable way to lower fat
intake. "If individuals begin to substitute soy products, for
example, soy burgers, for foods high in saturated fat, such as
hamburgers, there would be the added advantage of replacing
saturated fat and cholesterol [in] the diet," says Alice
Lichtenstein, D.Sc., professor of nutrition at Tufts University.
Whole soy foods also are a good source of fiber, B vitamins,
calcium, and omega-3 essential fatty acids, all important food
components.
The American Heart Association recommends that soy products be
used in a diet that includes fruits, vegetables, whole grains,
low-fat dairy products, poultry, fish, and lean meats. The AHA also
emphasizes that a diet to effectively lower cholesterol should
consist of no more than 30 percent of total daily calories from fat
and no more than 10 percent of calories from saturated fat.
Nowadays, a huge variety of soy foods is on shelves not only in
health food stores, but increasingly in mainstream grocery stores.
As the number of soy-based products grows, it becomes increasingly
easy for consumers to add enough soy to their daily diets to meet
the 25-gram amount that FDA says is beneficial to heart health.
According to soybean industry figures, the numbers add up quickly
when you look at the protein contained in typical soy foods. For
example:
- Four ounces of firm tofu contains 13 grams of soy protein.
- One soy "sausage" link provides 6 grams of protein.
- One soy "burger" includes 10 to 12 grams of protein.
- An 8-ounce glass of plain soymilk contains 10 grams of
protein.
- One soy protein bar delivers 14 grams of protein.
- One-half cup of tempeh provides 19.5 grams of protein.
- And a quarter cup of roasted soy nuts contains 19 grams of soy
protein.
Though some consumers may try soy products here and there, it
takes a sustained effort to eat enough to reach the beneficial daily
intake. This is especially true for those who have elevated
cholesterol levels. "Dietary interventions that can lower
cholesterol are important tools for physicians," says Antonio
Gotto, M.D., professor of medicine at Cornell University,
"particularly since diet is usually prescribed before
medication and is continued after drug therapy is begun." He
emphasizes that in order to succeed, such diets must have enough
variety that patients don't get bored and lapse back into old eating
habits. He says his experience with patients suggests that it's
important to learn how to "sneak" soy into the diet
painlessly.
"People think it's challenging to get a high concentration
of soy into your diet," says chef and cookbook author Dana
Jacobi. "But it's actually easy to consume 25 grams [of soy
protein], once you realize what a wide range of soy products is
available." For those new to soy, she recommends what she calls
"good-tasting" soy foods such as smoothies, muffins made
with soy flour, protein bars, and soy nuts.
The American Dietetic Association recommends introducing soy
slowly by adding small amounts to the daily diet or mixing into
existing foods. Then, once the taste and texture have become
familiar, add more.
Because some soy products have a mild or even neutral flavor,
it's possible to add soy to dishes and barely know it's there. Soy
flour can be used to thicken sauces and gravies. Soymilk can be
added to baked goods and desserts. And tofu takes on the flavor of
whatever it is cooked in, making it suitable for stews and
stir-fries. "Cook it with strong flavors such as garlic,
crushed red pepper, or ginger," says Amy Lanou, a New
York-based nutritionist. "One of my favorites is tofu sautéed
with a spicy barbecue sauce." She also suggests commercial
forms of baked tofu, which she says has a "cheese-like texture
and a mild, but delicious, flavor." For soy "newbies,"
she also recommends trying a high-quality restaurant that really
knows how to prepare soy dishes--just to see how professionals
handle soy.
Soy chefs and nutritionists suggest the following further
possibilities for adding soy to the diet:
- Include soy-based beverages, muffins, sausages, yogurt, or
cream cheese at breakfast.
- Use soy deli meats, soy nut butter (similar to peanut butter),
or soy cheese to make sandwiches.
- Top pizzas with soy cheese, pepperoni, sausages, or
"crumbles" (similar to ground beef).
- Grill soy hot dogs, burgers, marinated tempeh, and baked tofu.
- Cube and stir fry tofu or tempeh and add to a salad.
- Pour soymilk on cereal and use it in cooking or to make
"smoothies."
- Order soy-based dishes such as spicy bean curd and miso soup
at Asian restaurants.
- Eat roasted soy nuts or a soy protein bar for a snack.
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