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Soy What? Facts and Myths about Incorporating Soy into Your Diet

Are you looking for simple ways to eat healthier without compromising nutrition? Soyfoods are a great source of high-quality protein, and consumption of soy protein provides health benefits that may prevent or treat certain health problems. However, many consumers are uncertain about why soy is beneficial, how to integrate soy into their diets or where to even find soy products. In this the first of a several part series, we’ll address some of the myths and frequently asked questions about soy.

How Do Foods with Soy Benefit My Health?
Foods made with soy contain a source of high-quality protein. Extensive research is being conducted to investigate the influence that soy protein has on certain diseases and health problems

In terms of heart disease, soy offers nutrients for a healthy heart. In fact, in 1999, the Food and Drug Association (FDA) authorized the use of a soy health claim—25 grams of soy protein per day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease by reducing blood cholesterol levels.

Current research shows that soyfoods may also help diabetics with controlling blood sugar. Legumes, such as soybeans, have a low glycemic index—an important factor in planning a diabetic diet.

Another common concern among women is cancer. Soyfoods fit the American Cancer Society’s guidelines for reducing the risk of cancer, such as choosing foods from plant sources and limiting intake of high-fact goods. They also contain anticarcinogens that may prove to be protective.

I’ve Heard that Soy Can Help with Hormonal Changes…
In addition to the many benefits soy offers for your heart, soyfoods contain phytoestrogens, which are being studied for possibly decreasing the negative effects of menopause. Many menopausal and postmenopausal women sought out soy as a natural alternative to Hormone Replacement Therapy (HRT) in 2003.

Will I Lose Nutritional Value If I Switch to Soy?
The main aspect of a balanced diet is including, not substituting, soy with other protein and nutritional sources you normally include in your diet.  There are various reasons and ways to do this. Soyfoods often take the place of more allergenic foods, such as cow’s milk or eggs. And, in order to achieve the vitamins and minerals found in dairy products, many soymilk brands are fortified with calcium, vitamin D and/or vitamin B-12.

Aren’t These Soyfoods Only Found in Hippie Health Stores?
Unlike in the past where consumers had to visit alternative, health-food stores to buy soy products, today soyfoods are in the aisle of your local grocery store. Look for a “natural foods” section and you’re bound to find a wide selection of options.

How Do I Get Started?
Because the soybean is so versatile, soy is easy to incorporate to your daily diet. A simple substitution of soymilk for dairy milk or inclusion of soy flour in your favorite baking recipe are two examples of how to increase your daily intake of soy protein. Many of the foods found in your home already contain soy, such as soybean oil (commonly known as vegetable oil), lecithin (an emulsifier found in manufactured foods) and hydrolyzed vegetable protein (a flavor enhancer used in soups, flavoring and spice blends, canned and frozen vegetables and sauces)

For more information, check out the U.S. Soyfoods Directory at http://www.soyfoods.com. Stay tuned for future issues, where we’ll look at the various types of soyfoods and soy-based products, as well as offer simple recipes to add to your family’s menu.

Marisa Snyder is a public relations account executive in St. Louis. Her main role is as communications project manager for the United Soybean Board and the soybean checkoff.

Photo courtesy of the United Soybean Board