What can soy do for you?

Did you know soybeans are high in fiber and are a good source of copper, magnesium, and many B-vitamins? Soy protein may also provide cardiovascular benefits. In fact, enough evidence has accumulated that the US Food and Drug Administration now allows food manufacturers to make health claims about the supposed benefits of soy on heart health. The American Heart Association (AHA) has also recently recommended the inclusion of soy protein as part of a heart-healthy diet. The AHA concluded that consuming 25 or more grams of soy protein a day can reduce low-density lipoprotein (LDL) cholesterol (the 'bad' cholesterol) by 4% to 8%. The beneficial effect of soy protein is thought to be greatest in those who already have high blood cholesterol, a known risk factor for heart disease.

How it may work

Scientists don't yet know how consuming soy can reduce cholesterol. One key element appears to be isoflavones--plant chemicals contained in soy protein that are similar to, but much weaker than, human estrogen.

Whatever the mechanism, we do know that soy foods are cholesterol-free and low in saturated fat, so even using small amounts of soy foods to replace higher animal-fat foods can raise the heart healthy quotient of your meals. For example, substitute a soy version of ground meat for some of the ground beef in chili or tacos. Or, try grilling a soy "hamburger". Once you add condiments, lettuce, and tomato you may not even miss the meat.

Another convenient way to try soy foods is to sample a soy-based version of a familiar food like cheese, cold cuts, bacon, or hot dogs. To gauge your intake of soy protein, use the nutrition information on the package label.

The following list includes some other soy products that can be found in many supermarkets and are versatile enough to fit into most diets (Source : Nutrient data from USDA Nutrient Database for Standard Reference, Release 13.)

Note: Because the relationship between high intakes of soy isoflavones and breast cancer is complex and evolving, if you have been diagnosed with breast cancer or are at high risk for the disease, speak with your doctor before greatly increasing your soy intake.

Product	Protein Content
Edamame	11 grams/1/2 cup
Green soybeans. Usually found frozen, in the pod, or shelled. Steam whole beans and serve as an appetizer (shell as you eat). Substitute cooked, shelled beans for peas
Soybeans	14 grams/1/2 cup
Available dried and canned. Add canned - or dried beans that have been soaked and cooked - to salads or casseroles. Or puree them and substitute for other beans in dips or spreads.
Soy Milk	7 grams/cup*
Available plain or flavored, in shelf-stable cartons or fresh in the dairy case. Use to replace all or part of cow's milk as a beverage, in soups, or in other cooked dishes. Make a smoothie by blending vanilla soy milk with fresh or frozen fruit.
Soy Nuts	15 grams/1/4 cup
Roasted soybeans. Eat like a snack food - in limited amounts! (One-quarter cup contains almost 200 calories.)
Soynut Butter	8 grams/2 tbsp
Use as a lower-fat alternative to peanut butter
Tofu	9 grams/4 ounces*
Comes in two basic types: Silken and soft regular tofu is best in uncooked dishes like dips, dressings, and smoothies. Regular firm and extra firm tofu works well in cooked dishes like soups, casseroles, or scrambled eggs.
Here's another serving suggestion: Marinate cubes of tofu in reduced sodium soy sauce then stir-fry with vegetables, fresh garlic and ginger. Add cubes of tofu to your favorite salad dressing, leave overnight, and toss the cubes with salad greens.
*Protein content will vary by brand. See the package label for more information