Soy Recall

Soybean good for you

Soy is rich in high-quality protein, fibre, vitamins, and minerals. Replacing some meat meals with soy protein will benefit on heart health and also promote a healthy complexion and hair. It is an excellent plant-based alternative that boost the energy. Studies have shown that people who enjoys greater amount of soy, experiences less age-related mental disorders. Soy bean, like meat, egg and dairy products, it provides all essential amino acids and so it is called as a complete protein. Soy protein has been shown to be equal to proteins of animal origin.

To maximize the potential benefits from soy, consume the soy in natural, minimally processed sources.

Soy bean, like meat, egg and dairy products, it provides all essential amino acids and so it is called as a complete protein. To lower the risk of chronic heart disease, saturated fat should be replaced with polyunsaturated fatty acids. Soy protein, a good source of polyunsaturated fatty acid, decreases the triglyceride levels and LDL, which is viewed as important for reducing chronic heart disease. 85% of the lipids in soybeans are unsaturated. Omega – 6 is the predominant fatty acid in soybeans, 55% and Omega -3 in soybean is around 6%. American Heart Association advocates that consuming soy protein to replace animal foods rich in saturated fats may prove beneficial to heart health.

Soybean contain a mix of slow-digesting carbohydrates that help control the blood sugar.

Tofu, tempeh and edamame are the best sources of soy protein. Tofu, nicknamed as the meat without bone.

Soybeans and products are good sources of isoflavones, a type of compound called phytoestrogens help prevent breast and prostate cancer. Genistein, a predominant isoflavone in soybean, has an antioxidant properties that inhibits the growth of cancer cells.  It also brightens the skin, improves skin tone, boost collagen formation. Isoflavones in soybean also help reduce the bone loss and increase the bone mineral density during menopause.

Soy is gut friendly. The fibre along with the starches promote the growth of healthy bacteria in the gut.

The iron and zinc in soybean are easily absorbed by the body when compared to other vegetarian sources. Zinc is needed for the growth and development.

Edamame, the young soy bean contains protein, calcium, vitamin C, folate, choline iron, and zinc. Like meat and dairy products, it provides all essential amino acids.

Folate and iron in edamame, promote the fertility in pregnant women.  Edamame is also a good source of choline that plays a vital role in muscle functioning, learning, memory and promotes good sleep.

Nutritional Highlights

Edamame can be steamed and taken as snack or can be added to soups and salads.

A cup of edamame, 155g, contains;

190 caloreis,

18g protein,

8 g fat,

8 g fiber

14g of carbohydrate

98 mg calcium

482 g of folate

4g of iron

Soy products:

  • Tofu, the soybean curd is made by curdling the soymilk.. Firm tofu is higher in protein. Soft tofu is used in recipes called for blended tofu, and silken tofu is a good replacement for sour cream in dip recipes. Yuba, a thin layer or sheet, formed above the hot soymilk, is high in protein.
  • Tempeh, is an Indonesian food with a nutty flavor. Whole soy bean fermented with rice or millet to forma chunky soybean cake. It can be marinated and grilled and added to soups and salads.
  • Soy yogurt contains healthful bacterias and is fortified with calcium and vitamin D.
  • Soy nut butter is made from roasted soybean has a nutty taste and contains less fat than peanut butter.
  • Nondairy frozen desserts are made from soymilk. Soy ice cream and soy pudding tastes good even with mild sweet.
  • Soy cheese made from soymilk, is creamy in texture makes an easy substitute for the most fatty cheeses, sour cream. It comes in various flavours too.
  • Soy bean patty made with soybean, mushroom, onion and carrot is a healthy alternative to meat burgers.
  • Soybean sprouts salad is a common Korean side dish. It tastes light with common ingredients like, salt, sesame seed, sesame oil and scallion. Soy bean sprouts are high in protein and fiber and low in saturated fat and sugar.
  • Soy protein bar is a great snack and is a convenient, on-the-go crispy bar with protein and fiber.

A serving equals 1 cup (240ml) of soymilk, edamame 1 cup (155g) or ½ (130g) cup of tofu.

Regular physical activity and a balanced meal every day keeps you fit for longer.

References

www.medicalnewstoday.com

http://www.mayoclinic.org/

http://www.webmd.com

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Vitamin C for bone healing!

Fractured your bone? Don’t worry…. you still can improve the strength of your bone.

When you break a bone, your body takes immediate action to repair the damage. The healing is a continuous & energy intensive process. So, good nutrition is necessary to ensure perfect and speedy recovery. You may have to work harder to build bones regardless of your current bone status. Healing requires good blood circulation and adequate nutrition through variety of food.

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When you think of bone health, milk is the first food that comes to your mind. Of course, it is an excellent and easy source of calcium, for a glass of milk (240ml/80z) will provide 300mg of calcium.  Calcium recommendation for an adult is 1000mg/day. Calcium is an essential mineral for the bone, muscle and heart activity.

Other dairy products like cheese and yogurt are good sources of calcium. Salmon, sardines, anchovies are among sea foods, rich in calcium. Spinach, collards and swiss chards are good vegetable sources of calcium. Broccoli, turnip leaves, asparagus, and mustard greens also contain fair amount of calcium. White beans, kidney beans, calcium fortified soy products & cereals, contains moderate amount of calcium. A teaspoon of sesame seeds over cooked greens and a teaspoon of ground flaxseeds to green salad, will enrich the dish with calcium.

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Excess salt, soda and caffeine consumption will decrease the calcium absorption. For bone health, it is best not to drink too many soft drinks or cups of coffee or tea, everyday.

It is not just the calcium that is essential for the formation of bone. You also need good amount of protein, vitamin D, vitamin K, and vitamin C for bone formation and quick healing. 

Protein plays important role in enhancing the integrity of your bones. Bone is a connective tissue composed of an organic protein, collagen that gives strength & flexibility to the bone and muscles. By volume, half of bone is comprised of protein. Poor protein status will take longer time to heal.

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Intake of protein and calcium should be adequate for bone repair.  A constant stream of amino acids, building blocks of protein, is required through regular balanced diet. For elderly, the protein intake is little higher than the recommended intakes. Meat, poultry, fish, dairy products and soy foods are considered high biological value protein foods.

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Edamame (fresh green soybean) and calcium fortified tofu, tempeh, and soy beverages are excellent sources of bone-building protein. Soy milk contains plant estrogen that increases the absorption of calcium.

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Among nuts almonds, pistachios, sunflower, and walnuts seeds have the highest amount of protein but high in calories, too!  So, just a handful of any plain or baked nuts a day, is sufficient.  Control intake of pecan and macadamia, for they are lower in protein and high in fat content.

Vitamin D, the sunshine vitamin, is essential for the dietary calcium to get absorbed by the intestine.  You could drink milk all day, but the calcium in it would not do much good to your bone unless it is accompanied by vitamin D. Mushroom, egg yolk, oyster, sardines, tuna, herrings, are good sources of Vitamin D. Milk also contains some amount of vitamin D.

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Expose yourself to sunlight, everyday (before 9:00am and after 4:00pm) for vitamin D. Sunlight exposure is truly one of the powerful healing therapy. Yes, skin produces vitamin D when hit by ultraviolet light from the sun.  An UV advantage!   But this healing rays cannot penetrate glass. So, by just sitting inside a car or a glass room, you cannot generate vitamin D. You need to step out of the door and enjoy the sunlight!

Kidney beans are a good source of calcium and also rich in vitamin K that activate proteins during the bone formation. Other vitamain K rich foods are lettuce, spinach, turnip leaves, broccoli, and liver.

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Vitamin C promotes the formation of new connective tissue, the collagen, that holds our body together. Collagen is the most abundant protein when compared to other proteins in our body. No heart or other organs and blood vessels could perform its function without the collagen, protein. Vitamin C is essential in every steps that involved in the manufacturing of collagen! Fruits are good sources of vitamin C. Include variety of fruits to every meal, every day.

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Good blood circulation and consumption of high biological value protein, calcium, vitamin D, vitamin C, and vitamin K  rich food will speed up the healing process of bone, and also help reduce the chance of getting fracture in future.

References

  • Rober P Heaney and Donald K Layman: “Amount and type of protein influences bone health,” Am J clin Nutr May 2008 vol.87 no. 5 15675-1570S
  • H E Theobald: “Dietary calcium and health,” 2005 British Nutrition Foundation Nutrition Bulletin, 30, 237-277
  • Bess Dawson – Hughes: “ Calcium and Vitamin D Nutritional Needs of Elderly Women,” J. Nutr. April 1996 126: 1165S-1167S
  • Jean Philippe Bonjour, Valerie Benoit, Brigitte Rousseau, and Jean-Claude Souberbielle: Consumption of Vitamin D and Calcium Fortified soft white cheese lowers the biochemical marker of bone resorption TRAP 5b in Postmenopausal women at moderat risk of osteoporosis fracture,” J. Nutr. April 1 2012 vol. 142 no. 4 698-703
  • www.nof.org
  • www.mayoclinic.com
  • http://www.ncbi.nlm.nih.gov

Try something…..New!

In todays’ fast- moving world every one is scrambling to find an easy, convenient, and at the same time a healthy choice too… In recent years soy has emerged as a perfect healthy food. Many of you are familiar with edamame (fresh, young and green soybean), soy milk, soy bean curd. Delicious and nutritious!march 2013 001

Tempeh (Tempeh Kedeleh). Have you heard this versatile food before?

In case, you are not familiar with tempeh, it is a fermented soy cake, made by the controlled fermentaion of cooked soybeans with Rhizopus mold ( tempeh starter). It is unique among major traditional soy food that has a firm texture and a nutty mushroom flavour. It has been a favourite food and a staple source of protein in Indonesia for several hundred years. Ripe tempeh ( two or three days old) is considered a delicacy!

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Tempeh boosts immunity and digestion. It is high in protein, isoflavones, saponins, vitamins, iron, and zinc. Isoflavones strengthens bones, helps to ease menopausal symptoms, reduces the risk of heart disease and some cancers.

Wow! What a wonderful cake!

Tempeh, a perfect meat alternative!

Continuously making yourself aware of ingredients in the food, will direct you towards healthy food choices. Tempeh, one among the healthier choice, is a complete protein food that contains all the essential amino acids. The fermentation enhances the absorption of all kinds of proteins, vitamins, iron, zinc and beneficial phytochemicals. No wonder, many vegan body builders prefer having tempeh as their primary source of protein! It takes a strong mind to make a strong body.

Addition of this nutritious food to diet is a very smart and wise thing to do.

Wonder how to incorporate this fermentated cake in your diet? It’s very simple…..Tempeh takes on the flavour of wheatever its’ cooked in! Steamed, crumpled tempeh can be added to salad, spaghetti sauce, soup and stew.march 2013 007

Slices can be sauteed for burger. It is delicious over rice / toast and great for sandwich & wraps. It is eaten pan-fried after being soaked in a solution of tamarind and salt and also cooked along with vegetables.

 

Sambal tempeh  is popular in Malaysia. feb 2013 002TEMPEH….TATION…!!!

Tempeh better than Tofu?

Tempeh has one big nutritional advantage over tofu. It is a whole food, in contrast to tofu that is made with soymilk, making it a good source of fiber. Fermentation process tenderizes the soybean and alters its flavour much to the better. Also more enzymes are formed during this process that enhances the digestion. Research has shown that biotin and total folate compounds in tempeh is higher than those in unfermented soybean.

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Tempeh can be refrigerated or frozen but not to be left at room temperature for more than two hours. At its best, this cultured product shows white at first, then black. So, watch out! If you see many black spots don’t buy or use it.

References

  • KIKU MURATA, TEIJIRO MIYAMOTO, ETSUKO KOKUFU

         AND YUKIKO SANKE1, Studies on the Nutritional Value of Tempeh       Changes in Biotin and Folic Acid,THE JOURNAL OF VITAMINOLOGY 16, 281-284 (1970)

  • Clark, Emily, Tempting Tempeh, 2007