Articles > The Health Benefits of Soy

Soy protein products can be good substitutes for animal products because, unlike some other beans, soy offers a "complete" protein profile. Soybeans contain all the amino acids essential to human nutrition, which must be supplied in the diet because they cannot be synthesized by the human body. Soy protein products can replace animal-based foods--which also have complete proteins but tend to contain more fat, especially saturated fat--without requiring major adjustments elsewhere in the diet.

While foreign cultures, especially Asians, have used soy extensively for centuries, mainstream America has been slow to move dietary soy beyond a niche market status. In the United States, soybean is a huge cash crop, but the product is used largely as livestock feed.

With the increased emphasis on healthy diets, that may be changing. Sales of soy products are up and are projected to increase, due in part, say industry officials, to the FDA-approved health claim. (U.S. retail sales of soyfoods were $.852 billion in 1992 and are projected to rise to $3.714 billion in 2002) "We've seen this before with other claims FDA has approved," says Brian Sansoni, senior manager for public policy at the Grocery Manufacturers of America. "It brings attention to products; there are newspaper and TV stories and information on the Internet."

FDA determined that diets with four daily soy servings can reduce levels of low-density lipoproteins (LDLs), the so-called "bad cholesterol" that builds up in blood vessels, by as much as 10 percent. This number is significant because heart experts generally agree that a 1 percent drop in total cholesterol can equal a 2 percent drop in heart disease risk. Heart disease kills more Americans than any other illness. Disorders of the heart and blood vessels, including stroke, cause nearly 1 million deaths yearly.

One of the studies, conducted over nine weeks at Wake Forest University Baptist Medical Center and reported in the Archives of Internal Medicine in 1999, found that soy protein can reduce plasma concentrations of total and LDL cholesterol but does not adversely affect levels of HDL, or "good" cholesterol, which at high levels has been associated with a reduction in heart disease risk. Another often-quoted study, published in the New England Journal of Medicine in 1995, examined 38 separate studies and concluded that soy protein can prompt "significant reductions" not only in total and LDL cholesterol, but also in triglycerides, another fat linked to health problems when present at elevated levels.

Other studies hint that soy may have benefits beyond fostering a healthy heart. At the Third International Symposium on the Role of Soy in Preventing and Treating Chronic Disease, held in late 1999, researchers presented data linking soy consumption to a reduced risk of several illnesses. Disorders as diverse as osteoporosis, prostate cancer, and colon cancer are under investigation.

Benefits of Soy

Soy's protein and isoflavones lower LDL (the bad) cholesterol and decrease blood clotting (thrombosis), which reduces the risk of heart attack and stroke.
Soy's protein and isoflavones provide antioxidants, reduce artery clogging plaque, improve blood pressure and promote healthy blood vessels, which protects the body from free radical damage, boosts the immune system, and lowers the risk of atherosclerosis (hardening of the arteries), heart disease, and hypertension (high blood pressure).
Soy's soluble fiber protects the body from many digestive related cancers, such as colon and rectal cancer. While its isoflavones may protect the body from many hormone-related cancers, like breast, endometrial (uterine) and prostate cancer.

Soy's protein enhances the body's ability to retain and better absorb calcium in the bones. While its isoflavones slow bone loss and inhibit bone breakdown, which helps prevent osteoporosis.

Soy's isoflavones help the body regulate estrogen when this hormone is declining or fluctuating, which helps alleviate many menopausal and PMS symptoms.
Soy's protein and soluble fiber help regulate glucose levels and kidney filtration, which helps control diabetic conditions and kidney disease.

Products Where you can find Soy

Though soy may seem like a new and different kind of food for many Americans, it actually is found in a number of products already widely consumed. For example, soybean oil accounts for 79 percent of the edible fats used annually in the United States, according to the United Soybean Board. A glance at the ingredients for commercial mayonnaises, margarines, salad dressings, or vegetable shortenings often reveals soybean oil high on the list.

But the health claim only covers the form that includes soy protein. This form can be incorporated into the diet in a variety of ways to help reach the daily intake of 25 grams of soy protein considered beneficial.

While not every form of the following foods will qualify for the health claim, these are some of the most common sources of soy protein:

Tofu is made from cooked puréed soybeans processed into a custard-like cake. It has a neutral flavor and can be stir-fried, mixed into "smoothies," or blended into a cream cheese texture for use in dips or as a cheese substitute. It comes in firm, soft and silken textures.

"Soymilk," the name some marketers use for a soy beverage, is produced by grinding dehulled soybeans and mixing them with water to form a milk-like liquid. It can be consumed as a beverage or used in recipes as a substitute for cow's milk. Soymilk, sometimes fortified with calcium, comes plain or in flavors such as vanilla, chocolate and coffee. For lactose-intolerant individuals, it can be a good replacement for dairy products.

Soy flour is created by grinding roasted soybeans into a fine powder. The flour adds protein to baked goods, and, because it adds moisture, it can be used as an egg substitute in these products. It also can be found in cereals, pancake mixes, frozen desserts, and other common foods.

Textured soy protein is made from defatted soy flour, which is compressed and dehydrated. It can be used as a meat substitute or as filler in dishes such as meatloaf.

Tempeh is made from whole, cooked soybeans formed into a chewy cake and used as a meat substitute.

Miso is a fermented soybean paste used for seasoning and in soup stock.

Soy protein also is found in many "meat analog" products, such as soy sausages, burgers, franks, and cold cuts, as well as soy yogurts and cheese, all of which are intended as substitutes for their animal-based counterparts.

Since not all foods that contain soy ingredients will meet the required conditions for the health claim, consumers should check the labels of products to identify those most appropriate for a heart-healthy diet. Make sure the products contain enough soy protein to make a meaningful contribution to the total daily diet without being high in saturated fat and other unhealthy substances.

Are Consumers Warming Up to Soy?

Although it's clear that Americans are increasing their consumption of soy products, the soybean has a long way to go before it becomes a staple in the average pantry. According to a 1999 survey by the United Soybean Board, two-thirds of consumers surveyed believe soy products are "healthy," up from 59 percent in 1997. While the public may think it's good for them, only 15 percent eat a soy product once a week.

The reason for the disparity appears to be a problem of perception. "Americans are not prepared to make massive lifestyle changes in order to get healthy foods into their diet," says chef and soy cookbook author Dana Jacobi. "Many people have negative attitudes toward soy products due to their misconception of, or their experiences with, taste and texture. But in fact, there are so many ways to work soy into your diet."

Industry figures show that in some cases, the popularity of soy foods is increasing dramatically. For example, in 1998, sales of soymilk grew 53 percent in mainstream supermarkets and 24 percent in health food stores over the previous year, according to data from Spence Information Services, a San Francisco sales tracking firm. Another research firm, HealthFocus, reports that 10 percent of shoppers in 1998, versus 3 percent in 1996, said they are eating more soy specifically because they believe it will reduce their risk of disease.

According to the Soyfoods Association of North America, three factors are responsible for driving soy's upward trend:

Baby boomers are more enlightened about, and more interested in, longevity and good health than previous generations.

The double-digit growth in Asian populations in the United States has fueled demand for traditional soy foods. Americans also are eating more Asian foods, which often include soy.
Young people are choosing more plant-based foods. A food industry survey found that 97 percent of colleges and universities now offer meatless entrées on their menus.

Mainstream grocery stores also have been prominently displaying soy products amid traditional foods. Soy-based burgers and sausages are often found in the freezer case next to other meats. Some stores offer refrigerated soymilk alongside cow's milk products. And it's not unusual to see tofu, along with soy cheese and cold cuts, in a store's fresh fruit and veggie department. "We expanded our line of soy products in the produce section even before [FDA approved] the health claim," says Paulette Thompson, nutritionist for Giant Food, a large East Coast grocery chain. "But soy is still rather mysterious to many consumers, so it's important to educate them." She says her company is offering information about soy in its Sunday newspaper supplements and its quarterly consumer magazine. It also plans a special "healthy products" promotion that will trumpet the benefits of soy and other diet components.

For consumers reluctant to try soy foods because they fear a bad taste, food manufacturers are creating new lines of soy-based products that contain enough soy to meet the claim requirement but are developed specifically to taste good. "Soy's major stumbling block has been its taste, real or perceived," says Meghan Parkhurst, spokeswoman for Kellogg Co. She says the company plans to introduce in several western states a granola-like soy cereal that got high marks for taste in consumer trials.

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