The old food pyramid vs. the new food pyramid
The government's food pyramid used by dieters
and taught to children across the
U.S.,
is being attacked as outdated. In the proposed
new pyramid-which favors daily exercise and
weight control-plant oils are getting a bigger
role. Among the key derivatives from plants
recommended to be part of most meals, such as
olive, canola, corn, sunflower, peanut and
others, soy is taking a lead role. Here's why:
From Chinese menu to gourmet chic
You probably splashed "soy sauce" on your
Chinese food. And that's probably the extent of
your use. But with growing information being
traced to the benefits of "soy" in our diets,
the ingredient is moving from Chinese menus to
gourmet chic. That's because researchers are
saying that this versatile legume (the fruit or
seed of leguminous plants such as peas or beans)
is chock full of vitamins, minerals and healthy
isoflavors. Isoflavors are natural estrogen
compounds that lower blood pressure and "bad"
LDL cholesterol. Isoflavors also help cleanse
the blood of free radicals that harm cells and
set the stage for cancer. Soy may even relieve
hot flashes and prevent loss of bone density.
Eat
Far East
staple
Western scientists became intrigued by soy-based
foods after studying Asian cultures. In
Asia,
where soy has been consumed for centuries,
adults have remarkably low rates of heart
disease, heart attacks, osteoporosis and breast
and prostate cancer.
Sure enough, studies confirmed the link between
soy protein and protection from heart disease.
The food and Drug Administration (FDA)
recommends adding 25 grams of soy protein a day
to a low-fat diet for its heart protecting
benefits. (There’s 16 grams of soy per half-cup
of cooked soybeans, 13 grams per cup of soy
milk, 13 grams per 4 ounces of tofu and 17 grams
per 4 ounces of tempeh.)
Searching for soy
You’ll find many of these soy-based foods in
your supermarket or health food store:
Soybeans – Soak them, then roast for snacks or
boil an serve as a side dish.
Edamame – A special type of soybean with a
sweet nutty taste, it is harvested in pods and
served as a snack, as a side dish and in
stir-dries or soups.
Soy Flour – Replace up to one-third of your
wheat flour with soy when baking.
TVP or TSP – Textured Vegetable (TV) or
Textured Soy (TS) Protein can replace up to
half the ground meat in meatballs and chili.
Tofu – Cheese-like and bland, tofu absorbs
other flavors and is an ideal addition to
cookies, salads, soups, pasta, sauces and
milkshakes.
Tempeh – Break flat cakes of tempeh into
chunks for soups and casseroles or as a
sandwich topper.
If you’re new to soy, take your time when
selecting soy products. Check the calories,
sugar, salt and fat contents carefully.
Surprisingly, though soy is a health
wonder-food, it’s not necessarily “dietetic” and
can come mixed with unhealthful additives, too.
Before you go soy crazy
Doctors caution there’s no medical benefit to
exceeding the recommended 25 grams of soy
protein a day. Some research even suggests the
oxalate in soy could trigger the formation of
kidney stones in high-risk patients. Other
studies allege that a diet overloaded with soy
may increase the risk of breast cancer.
In addition, avoid supplements containing soy’s
isoflavors compounds. Studies show these
supplements have one of the heart-healthy
effects of soy-rich foods. Be sure you buy
products high in soy protein and low in fats and
cholesterol.
One final note: There is no soy protein in soy
sauce or soybean oil at all. And some soy
protein concentrates lose their isoflavors
during processing.
Excerpts for this article came from Healthkeys –
a publication for seniors from
Pascak Valley Hospital,
NY
– 2002.
Knowledge is good medicine. Pass it on!TM
For more information
contact: Health Salud USA, Inc.
350 Fifth Avenue 59th floor
New York, New York 10118
E-mail:info@HealthSaludUSA.com
