Soy Foods
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Soy Tablets |
Recipes |
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Phytoestrogens
Soy foods contain several ingredients that may be useful in preventing disease. Isoflavonoids, such as genistein and daidzein are weak estrogens and may lessen the risk of osteoporosis and heart disease. Protease inhibitors in soy foods may reduce the risk of cancer.
A study at Bowman Gray Medical School showed twenty grams of soy a day decreased hot flashes. Compared to a placebo (sugar pill) group it also lowered both blood pressure and cholesterol. A study at the University of Illinois showed a significant increase in bone density after six months of a high soy diet.
Soy food is known to lower cholesterol levels by ten to twenty percent when between thirty and forty grams of soy is eaten daily. Below is a list of soy foods, their amounts and the grams of soy each food contains. You will see from the list how much soy food you would need to eat per day to reach the thirty to forty gram level.
Soy Food Chart
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| Food | Amount | Grams of soy |
| Soy milk | 1 cup | 7 |
| Tofu | 4 oz. | 10 |
| Roasted soy nuts | 1/4 cup | 17 |
| Textured soy protein | 1/2 cup | 11 |
| Soy flour | 1/4 cup | 8 |
| Tempeh | 4 oz. | 16 |
References: 78, 79, 72, 70, 69.
Soy Tablets
It may surprise you to know that the physical and emotional symptoms of menopause are not necessarily universal. Women in Asian and Mediterranean regions, for instance, tend to have an easier time with this midlife change than those in North America. Why? Scientists believe women in these cultures have a higher natural intake of isoflavones because soy and other legumes are among their dietary staples.
Soy is one of nature’s most nutritious foods, and it contains the two isoflavones most important to your health: genistin and daidzin. Recent research shows that soy isoflavones may:
1.help alleviate the symptoms of menopause
2.help maintain healthy bones
3.inhibit the growth of certain cancer cells
4.lower cholesterol levels
5.reduce the risk of heart disease
Soy Recipies
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Summer Soy Smoothie
This refreshing treat is one of the easiest and most delicious ways to introduce soy protein into your diet. It's also a perfect example of how using soy powder and soy milk lets you turn many standard recipes into soy sources.
2 cups fresh strawberries
¾ cup nonfat milk
1 tablespoon honey
2 scoops soy protein powder
(plain or flavored)
Simply combine ingredients in a blender, cover and blend at high speed until smooth and frothy.
Serves 2.
Nutritional information per serving: 190 calories
1 gram fat,
133 milligrams sodium
Seriously Seared Tofu
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The brief searing at high heat traps the flavorful marinade in the tofu, making for great flavor and an attractive presentation. Fresh herbs are easy to come by during summer, and they truly make a difference. If you must use dried herbs, halve the amounts.
½ cup chopped fresh cilantro ½ cup slivered fresh basil
½ cup low-sodium soy sauce ¼ cup fresh-squeezed lime juice
¼ cup chopped fresh mint 1 tablespoon grated ginger
2 tablespoons molasses 1 tablespoon canola oil
1 tablespoon curry powder 4 garlic cloves, minced
2 packages firm tofu (10 to 12 ounces each) drained
Cooking spray
6 cups hot cooked angel-hair pasta (12 ounces dry)
Whisk the first 10 ingredients together in a medium-size bowl to make a marinade. Cut each block of tofu into 4 slices and turn gently in the marinade. Refrigerate 1 to 2 hours.
Coat a non stick skillet with cooking spray and bring to high heat. Reserving the marinade, carefully add the slices of tofu to the skillet and brown for 2 minutes on each side. Remove the tofu and cover with foil to keep warm. Lower the heat under the skillet to medium and add the marinade. Simmer for 3 or 4 minutes, until warmed through. Ladle the pasta onto plates, add tofu, and pour the heated marinade over all.
Serves 4.
Nutritional information per serving: 430 calories
7 grams fat
900 milligrams sodium.
Soy on the Grill
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Tempeh is a natural for a quick marinade: In about 20 minutes it will become suffused with the flavors of the liquid. Its firm texture, which some liken to hamburger, makes it right at home on the grill or under the broiler.
2 cloves garlic, minced 2 tablespoons finely minced ginger
¼ teaspoon red pepper flakes 2 tablespoons sesame oil
4 teaspoons brown sugar 3 tablespoons soy sauce
2 8-ounce packages tempeh
Steam the tempeh over boiling water, in a covered pot, for 20 minutes. Mix everything else in a large bowl to make the marinade. Cut each block of tempeh in half, to make 4 portions, and marinate for 20 minutes. Grill over medium-hot coals for about 5 minutes per side.
Serves 4.
Nutritional information per serving: 280 calories
4 grams fat
150 milligrams sodium
(This dish can also be made with tofu. Use extra-firm torn, cover with paper towels and a light weight and let it drain for about 15 minutes before putting into marinade.)
Web Links
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The role of soy in preventing and treating medical conditions
More soy food recipes
Phytoestrogens (Natural Plant Estrogens)
The Human diet contains foods that may have an influence on menopause and menopausal symptoms. Some foods have high levels of phytoestrogens, or plant estrogens. These compounds are found in soy foods, flax seeds, and some herbs. The phytoestrogenic compounds are called isoflavones and lignans. One of the first phytoestrogens to be studied was red clover. It was noted that when female sheep ate a diet high in red clover, their menstrual cycles became irregular.
Another clue to the fact that plant's contained estrogen-like compounds was that women in Asia, where the diet is high in soy foods, reported less menopausal symptoms and had a lower incidence of breast cancer. However when Asian women cane to America and adopted the traditional American diet their postmenopausal symptoms increased as did their incidence of breast cancer. This generated interest and further studies were undertaken. A 1990 study of 23 women showed that a diet high in soy food and flax or linseed meal reversed the atrophic changes seen in the vagina after menopause.
A 1995 study of 58 post menopausal women showed that a diet high in soy decreased postmenopausal hot flashes. There have been several studies showing a protective effect of soybean products against the development of breast cancer. The protective effect may be due to the fact that phytoestrogens can act both as weak estrogens and weak anti-estrogens. It is presumed the anti-estrogen effect on the breast confers protection against breast cancer.
Ant potential risks of phytoestrogens still need to be delineated.
See Also:
Vitamin Database
Good Foods Glossary
Prescription Drugs
References 67, 68, 69, 71, 72, 73, 74, 75, 76, 77, 78, 78.
Disclaimer - Menopause-OnlineTM is not intended as medical advice. Its intent is solely informational and educational. The information is not a substitute for talking with your health professional.
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