In a world where rates of disease and health risks are high due to such factors as polluted air and water, genetically altered foods, stress, and poor health habits, there needs to be improvement. There needs to be change to ensure the quality of our children’s future health. There is an increased need to seek out safe, natural ways to gain better health and longer life. Many people are unaware of the amazing health benefits of soy foods. Some opinions on soy foods from two decades ago remain still today. "Tofu is for vegetarians and health nuts, not for me." Or, "Tofu? That sounds like eating a sponge - disgusting." For those who have broadened their horizons looking for something healthier, quick and versatile, they have discovered new attitudes. They have discovered the miracles of soy.

History and Earth Sense

According to the World Book Encyclopedia, "soybeans are one of the oldest crops raised" (18:692). It was originally cultivated in China approximately 4,000 - 5,000 years ago and was believed to be "one of the five sacred crops" ("Soybean"; Holt 4). After first being introduced in Europe, it was then introduced in the United States as a meal for animals, the World Book Encyclopedia notes (18:692). Stephen Holt, M.D., in explaining the history of soybeans in his book The Soy Revolution: The Food of the Next Millennium, states that soybeans were found to be a good source of oil for industrial use during World War I, but then after World War II they were again used for animal feed (Holt 5-6). The industrial uses for soybeans are many with products ranging from "soap and shampoo, antistatic agents, ink, cement, household cleaners, resins, adhesives, and fabric" (Holt 7). Soy is such a versatile crop with many uses, making it an economically and ecologically sound resource.

"Growing soybeans is one of the most efficient uses of land" ("Soybean"). Considering it takes "seven pounds of grain and soybeans to produce one pound of useable animal protein" (Holt 13), growing soybeans more for human consumption as a protein source rather than growing them as food for animals to become our protein source would save money, time and our land. Lightlife, a vegetarian food company that is also committed to protecting our environment, has found that a cow grazing on one acre of land would produce enough meat to feed a person for two and a half months, but if soybeans were grown on one acre of land they would produce enough protein to sustain that person for seven years (Lightlife). Soybeans are a hardy crop and have sustained generations of Asians through famines and natural disasters (Holt 5). It makes sense to use our land efficiently and wisely as we find ourselves facing such world-wide dilemmas as over-population, land shortages, and high levels of pollution.

Benefits to Our Health

"There are nine amino acids our bodies cannot manufacture" (Havala 35), which is why we must obtain them from our food. The United Soybean Board states that "soybeans are high in protein, containing 38% by weight and have a favorable amino acid profile" ("Soy and Health," "The Healthful Balanced Nutrient"), providing all of these essential amino acids (Holt 11), and thus making it a complete protein. Animal protein also provides amino acids, but contain high amounts of saturated fats and cholesterol, and also lacks fiber. It is only a social concept promoted by beef producers and our government that animal protein provides the best protein for our health, when in fact, soy protein provides "equivalent or superior" protein to that of animal protein, as recognized by the U.S.D.A., the American Dietetic Association, and the World Health Organization (Lightlife). Because these legumes contain no cholesterol, are low in saturated fat and in some forms contain fiber, the United Soybean Board (U.S.B.) has quoted the American Institute for Cancer Research as saying that ‘"daily use of soybeans may help protect against heart disease by lowering ‘bad’ LDL cholesterol without reducing the ‘good’ HDL levels"’ (qtd. in "Soy May Fight Cancer"). That statement ties into another claim of the U.S.B., "soy protein can reduce high blood cholesterol levels by 10 - 15% ("Soy and Heart Disease"). Studies have also found that populations which rely mostly on plant protein have lower rates of cardiovascular disease, hypertension, and arterial blockages (Holt 65). It doesn’t end here either.

Soybeans contain five anticancerous compounds. Of these five, isoflavones, which are estrogenic, estrogen-like in make-up, "have been the subject of a tremendous amount of cancer research" ("Preventing and Treating Cancer"). The three most important isoflavones - daidzein, genistein, and glycetin - "have attracted wide interest because of their potential health benefits," which apply to many areas of our health (Holt 39). First of all, these natural plant hormones have proven to prevent or slow down the growth of a number of cancers. These cancers, which Asian populations have lower rates of, are breast, prostate, endometrial, colon, rectal, and stomach ("Preventing and Treating Cancer;" McCord 98, 184; Holt 46-7, 140-1).

Obviously, there is a direct link between our diets and cancer and disease development. Animal protein has hormones added that are man-made and end up in the animals by way of pesticides or herbicides in fields. Also, hormones are sometimes given to the animals to speed up their readiness for consumption. These chemicals are not easily removed by processing (Holt 38), thus ending up in our bodies. Should we really assume these are safe? Considering this information, it is not surprising to hear about the high rates of cancers in our country. "Asians eat enough soy to get about 30 to 50 milligrams of isoflavones daily" (McCord 100) because soy is a staple in their diets. Due to those amounts of soy, their incidences of disease are low, proving to us the importance of soy in a healthy diet. There is more evidence to help show soy products are key to good health.

Not only are isoflavones good for fighting cancers, they are also important antioxidants. Stephen Holt, M.D., explains in his book The Soy Revolution (The Food of the New Millennium), "antioxidants neutralize the effects of free-radicals, which have the ability to damage cells and impair immunity" (26). The antioxidants found in soybeans include vitamins C and E, the minerals selenium, copper, manganese, and zinc (Holt 53).

Getting Your Soy

The United Soybean Board tells us "soy foods and soy products are amazingly versatile, and can easily be incorporated into a varied diet" ("Preventing and Treating Cancer"). There are a wide variety of soy products to choose from. Some of the more popular ones in our culture are tofu, soy milk, tempeh, and texturized vegetable protein. A description of each follows, as does an easy recipe.

Tofu: Tofu, once considered sacred by the Japanese (Holt 30), is one of the most versatile forms of soy to add to the diet. It is made by adding a curdling agent to soy and molding into a block (Holt 29-30). Tofu can be found in silken, an easily blended form; firm; and extra firm. Firm and extra firm are both good in stir fry dishes and can be easily crumbled. Tofu, also called bean curd, is bland in its uncooked form, but easily takes on any flavor it is cooked with. Tofu is a good substitute for meat, eggs and dairy products in any recipe.

Soy Milk: Soy milk is made by adding water to full-fat soy flour or by adding water to soaked soybeans and making a smooth liquid (Holt 31). Soy milk is an excellent alternative to cow’s milk for anyone who is lactose intolerant. Soy milk can be found in chocolate, vanilla, coffee, or in vitamin-and calcium-enriched, and even in fat-free varieties. Soy milk can replace cow’s milk in any recipe.

Tempeh: This soy produce is widely used in Indonesia. It is a firm, chewy-textured cake made from cooked and softened soybeans added to a "starter," similar to the method of making sourdough bread. Tempeh is very high in protein and vitamin B12 (Holt 30-31).

Texturized Vegetable Protein: "T.V.P." is dehydrated and crumbled soy flour (Lightlife). When it is rehydrated, it resembles ground beef. Use it to replace ground beef or add it to it for the nutrient boost. T.V.P. is high in protein and is a good source of omega-3 fatty acids and omega-6 fatty acids.

All of the above mentioned soy products can be found in any grocery story, usually in the produce area or nearby in a refrigerated area. The following "Smoothie" recipe is delicious as well as easy to make. It is a simple way to add soy to any diet. It was provided by Holly McCord, R.D. in Prevention magazine, 132.

Basic Smoothie Recipe

1 C soy milk

1 1/2 frozen banana or 1/2 C frozen mango slices

1 tsp. sugar

Mix the ingredients in a blender until smooth. Then, add one additional cup of your favorite fruit for a creamy shake.

Soy is an amazing food product. Its health benefits are numerous and have been studied and proven over and over again. Given the facts and information we have discovered about soy, it is a wonder this legume hasn’t been promoted more strongly in this country. Sickness and disease rates could be lowered, and people wouldn’t be able to count the many ways their lives have been touched by knowing someone who has died from cancer. Our quality of life would be greatly improved, and we could all enjoy living longer and more productive lives. Soy truly is a miracle food.
 
 

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