Press Release – Soy: A Traditional Food of Asia with an Important Role in Future Health
FAO: All health and food writers/editors
Source: Asian Food Information Centre (AFIC)
Experts from all over the world will be gathering in Belgium on October 8th and 9th to gain an update on current perspectives of the potential health benefits of soy protein, and the latest ideas on how consumers can incorporate more into their daily diet.
Soy is one of the best researched of the so-called ‘functional foods’, that is foods which provide not only essential nutrients but may also provide additional and unique health benefits. Researchers have known for many years that those populations in Asia who regularly consume soy foods have a lower incidence of cardiovascular disease (CVD) and certain cancers. The evidence is now very strong that soy is not only a high quality source of nutrients, but also has a potentially important and effective role for populations worldwide, not only in relation to heart disease and cancer, but also in achieving a healthy body weight.
These health benefits, coupled with the fact that soy is readily available in various convenient and appetising forms, and has a long history of use here in Asia, means that the case for regularly including some soy in the daily diet is compelling, and that Asia has a great deal of experience and insight from which other parts of the world may benefit in its search for maximising the health benefits of soy beans and associated food products.
Soy: High Quality Nutrition
Soybean has higher amount of fat, than many other vegetables, but its fat content is mostly polyunsaturated and monounsaturated; these fats are known to be beneficial to health and soybeans contain almost no saturated (less healthy) fats. Soybean is also a great source of high quality protein (35-38%); unlike other vegetable proteins, soy protein contains all the essential amino acids necessary for making protein in the human body and is also highly digestible. Soy is also a good source of iron – good news for the estimated 40% of the Asian population who suffer from anaemia or other iron-deficiency conditions.
In addition, soybeans are a unique source of concentrated isoflavones. Isoflavones are believed to provide a number of health benefits, because of their antioxidant and moderate estrogenic features. Studies have found that taking soy food that include both soy protein and isloflavones has greater cholesterol-lowering and heart protective effects than consuming soy protein or isoflavones supplements or foods that include soy protein concentrates from which the isoflavones and other potentially active soy components have been removed. If in doubt, check that the ingredients list on the label includes whole soy, soy protein or soy flour.
Other health promoting compounds found in soybeans such as saponins, along with a high dietary fibre content, are thought to be some of the compounds that are responsible for the cholesterol-lowering effects of soy protein on the blood. Researchers have now also turned their attention to the role of soy protein in weight management. It seems that the combined properties of low fat and high protein which is an ideal combination to achieve a sense of satiety (fullness) may partially explain why soy protein is helpful in achieving weight loss, either in conventional food form or in soy-based meal replacement such as shakes and snack bars.
Health Benefits of Soy are Well Recognised
In 1999, the US FDA approved the labelling of foods containing at least 6.25 grams soy protein per serving to include the health claim that such foods may reduce the risk of CVD. The US FDA, UK Joint Health Claims Initiative, Japanese FOSHU system, and Chinese health food claims authority also approve the claim that consumption of 25 grammes (or 6.25 g x 4 servings) of soy protein daily may be protective against heart disease. The American Heart Association (AHA) also stated that 25 to 50 grams of soy protein daily is both safe and effective in reducing LDL cholesterol by approximately 4-8%. Furthermore, the beneficial effects of soy are proportionally greater in people with high blood cholesterol.
As well as exerting a positive benefits in the prevention of CVD by lowering total and LDL (bad) cholesterol, soy also lowers blood homocysteine levels (high homocyteine is associated with increased risk of CVD), reduces blood pressure, controls blood glucose, and improves arterial elasticity.
Make Soy part of Your Daily Diet
Tofu, miso and soymilk are familiar soy food throughout most parts of Asia. Innovative technologies have brought out a greater variety of new soy products, such as soy burgers, flavored tofu, fortified soymilk, and soy yogurt.
There are many ways to ensure your daily diet includes 25g of soy protein; here are just some ideas that don’t require a lot of preparation time: four small cups of soymilk taken through the day; stir-fried soy bean curd sheet (fucok), soy bean curd (tofu or tau-kua) with meat, fish and/or vegetables; soybean sprouts steamed, lightly fried or in a salad; miso in soups and sauces. Other alternatives, are to use the whole soy bean, by boiling or roasting, or perhaps making a soybean stew. Soy flour is also a useful option for increasing the amount of soy in the diet; the flour can be used for making cakes and buns. and soy flour is also a good replacement to milk for those who are lactose intolerant.
Examples of soy foods and their soy protein content. | |
Soy Food | Soy Protein (g) |
2 piece (25g) of dried soybean curd sheet (fucok) 1 piece (110g) of soybean curd, raw, firm (tau-kua) ½ cup (83g) of fermented soybean cake (tempeh) ½ cup (42g) of soy flour, full fat ½ cup (50g) of soy flour, defatted ½ cup (138g) miso ½ cup (86g) soy beans, cooked, boiled 1 cup (240g) soymilk, plain 1 cup (70g) soybean sprout | 11 12 13 15 24 18 13 7 6 |
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* The protein content per quantity can be referred back to USDA National Nutrient Database, Malaysian Nutrition Composition Database, and the Concise ASEAN Food Composition Tables.
Soy in the Diet: A Bright Future
According to a 2003 report from a Joint WHO/FAO Expert Consultation, the number of cases of chronic degenerative disease such as obesity, diabetes, cardiovascular diseases and cancer, are expected to increase by more than 57% in the next 20 years . The medical and social cost implications for Asia of this are huge. Given the well-proven health benefits of soy protein and its associated compounds, a balanced diet that includes soy could help to significantly reduce this rising trend.
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