| Although you may have heard about soy and all of its | | | | also have non-hormonal properties which likely affect |
| health benefits, you may not have figured out how to | | | | humans. They are thought to have coronary and |
| incorporate it into your diet, yet. There are so many | | | | skeletal benefits, may relieve hot flashes, and might |
| products available; figuring out exactly what they are | | | | reduce the risk of certain cancers. One serving of |
| may seem overwhelming. Here is an explanation of | | | | traditional soy foods has about 20-30 mg isoflavones. |
| terms of various soy products to help you understand | | | | Isolated soy protein (ISP) is also referred to as soy |
| and evaluate which products are for you. | | | | protein isolate on a label. ISP is prepared by removing |
| In October 1999, the USDA approved the statement, | | | | most of the non-protein components from soybeans. |
| "Diets low in saturated fat and cholesterol that include | | | | By definition, it is at least 90 percent protein and is |
| 25 grams of soy protein a day may reduce the risk of | | | | essentially carbohydrate-free and fat-free. It is often |
| heart disease." This health claim is based on research | | | | added to pasta, fruit beverages and energy bars for |
| showing that soy protein can lower total cholesterol | | | | extra nutrition. |
| and LDL(bad)cholesterol. | | | | Soy foods made from the whole bean are an |
| Soy foods typically fall into two categories: Traditional | | | | excellent source of Omega-3 fatty acids. The |
| and soy protein products (SPP). Traditional foods are | | | | American Heart Association recommends that |
| soymilk, tofu, miso, tempeh and edamame. Soymilk is | | | | Omega-3 fats are beneficial for heart health. These |
| made from ground soybeans mixed with water, | | | | fats are believed to help in many other conditions |
| cooked and then filtered. Tofu is a cooked, pureed | | | | related to inflammation and disease. |
| soybean that is then offered in different textures. Miso | | | | Supplements are another source of isoflavones in the |
| is a seasoning from cooked, fermented soybean | | | | diet. Soy isoflavone supplements are available at drug |
| paste. Tempeh is cooked, fermented soybean cakes, | | | | stores, natural food stores, and other retailers in |
| and edamame is the whole, green soybeans. SPPs | | | | various dosage forms, including tablets, powders, |
| are made from soy protein concentrate, soy flour or | | | | capsules, granules and liquids. Although some experts |
| ISP (see below). Examples are soy burgers, cereals, | | | | believe that taking soy isoflavones is supplement form |
| etc. | | | | could do harm by providing too much of a good thing, |
| Textured soy protein (TSP) is probably what many | | | | other experts point out that many supplements, if |
| people unfamiliar with soy products think of when they | | | | taken in recommended dosages, do not provide more |
| hear the term 'soy foods'. TSP, also known as | | | | isoflavones than eating the whole soy foods. For those |
| Texturized Vegetable Protein, is made from | | | | who have been unable to figure out how to |
| compressed soy flour or other soy ingredients and is | | | | incorporate soy foods into their diet, this may be the |
| used as an extender in other foods products. It is | | | | solution to getting more soy in their diet. |
| available as a dried and granular product that is | | | | So, the next time you are shopping, and start looking at |
| rehydrated with boiling water. It takes on a texture | | | | all the soy-related terms, use this list to help you sort it |
| similar to ground beef or stew meat. | | | | out. Experiment: For those of us who were not raised |
| Isoflavones are compounds found naturally in | | | | with soy foods, it is just a matter of experimenting with |
| soybeans and soy foods. They have a chemical | | | | different products that fit into our lifestyle, then |
| structure similar to estrogen and have some | | | | developing a taste for a new food that can offer |
| estrogen-like effects. This is why isoflavones are also | | | | many healthful benefits. |
| referred to as phytoestrogens. However, isoflavones | | | | |