Phytosterols

Questions and Answers

Eternal Health Radio Program

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SHARON TREWREN HIGHLIGHTS THE SOY CONTROVERSY

Sharon-Ann Trewren
DBM, Dip Herbs, Dip Nutrition, DRT, DTM, DRM,
DNOT, Dip I, Dip Aromatherapy, Dip Clinical Nutrition.
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Soy:
Recently there has been a lot of attention payed to Soy and soy products. Is it as bad, as been made out, or is it the miracle food that others rave about? I feel the answer to this lies somewhere in the middle like all foods eaten in excess, there can be problems.

Soy is the 3rd highest allergy in the United States after dairy and wheat. But where soy products have formed a good portion of the diet of Asians there is remarkable health and longevity.

It has long been suggested that eating soy has afforded the Asians very low rates of chronic diseases, unlike what is currently seen as epidemic diseases in the developed Western World including Australia. Specifically the rates of heat disease, certain cancers, osteoporosis, and menopausal symptoms are much lower.

Soya beans have been cultivated in China for more than 2,000 years. In Japan they have been part of their traditional diet for centuries. The Japanese not only have the world’s longevity record but also according to the recent World Health Organization report; they have the best quality of life at 70 years of age.

Over 7,000 scientific papers have been published on Soya beans, and soy products.

Soya beans contain essential fatty acids, dietary fibre, vitamins and minerals; high levels of quality protein equal to casein found in dairy, they are also low in saturated fat and are cholesterol free. Over 500 different compounds have been identified in Soya beans.

The therapeutic effect of Soya beans is scientifically proven for a number of conditions, they contain isoflavonic phytoestrogens, which can have a balancing effect on oestrogen, which has been shown to help with menopause and menstrual problems.

They have also been shown to lower cholesterol, lower triglycerides, make arteries more elastic, and help improve intestinal health.

Despite the numerous studies supporting the health benefits of soy foods in the diet the media has began a campaign showing all the negative effects of consuming soy including phytic acid, baby formulas, cancer concerns and the increasing incidence of dementia in Japanese men living in Hawaii who eat tofu several times week.

Soy based infant formulas have been fed to millions of infants for over several decades. Clinical research has shown that infants fed these formulas grow and develop normally (American Academy Pediatrics 1998) and in relation to the safety the Australian and New Zealand Food Authority found no evidence of harm to infants fed soy-based formulas covering some 30 years of use. (ANZF 1999).

Phytic acid is found in Soybeans and this substance will certainly block the absorption of minerals however it is also found in whole grains. We certainly don’t discourage people from eating whole grains; the point is that whole grains along with soy are higher in nutrients to begin with. Therefore in a well-balanced whole food diet the body gets a better supply of nutrients.

Soy contains goitrogens - substances that depress thyroid function. There are lots of dietary things that will have an effect on the thyroid. Again research has not shown this to be true and if this was the case in Asia where soy consumption is high many Asians would suffer from this condition, which they don’t.

As for cancer it is well recognized that there is a lower incidence of breast cancer in populations consuming soy as a regular part of the diet. The risk of developing breast cancer is 4-5 times lower in Japan compared to the Western world.

The safety of soy was also raised in question to dementia. The authors of the study concluded that the lower cognitive function was affected by education, age, and prior stroke incidence and that Tofu only accounted for 0.8% in variance in the scores.

My own view on all the studies and statistics is that in Asian countries a variety of Soy products are eaten where as in the Western cultures we tend to eat one variety of soy products and over consume it. So variety is essential and not the reliance on just one type of soy product.

Soya Beans
Soya beans are generally yellow-creamed coloured beans. Black Soya beans are frequently used in China. They can be eaten as a cooked bean, sprouted and steamed.

To cook Soya beans soak them overnight generally they require 4 times the amount of water to dry beans. Discard the water with fresh water and cook 45 mins to 1 hour. They should be soft when tasted.

Sprouted Soya Beans
Soy sprouts can be made the same as all other sprouts. However be careful as they go moldy quickly.

1 Wide mouth glass jar about 1 litre in size
1 Small piece of gauze or cheesecloth
1 Strong rubber band
2 Tablespoons of Soya beans

Soak seeds 8-12 hours or over night. Cover the jar with the gauze and secure with elastic band.

Drain off soaking water, rinse the seeds with luke warm water, and repeat this until the water runs clear. Drain thoroughly and stand upside down. When thoroughly drained place in warm area about 23-25 degrees Celsius not in direct sunlight.

Rinse and drain seeds 2-3 times day, more often in hot weather. When the sprouts are the length you require place in sunlight to turn the sprout shoots green. Sprouts should then be refrigerated and used with one week.

Soy Flour or Soy Meal
Soy flour or meal is made from Soya beans that have been hulled, cracked, and heat-treated; it is cooled and ground into flour. They can be used as an addition to other flours or as a substitute and is used in cakes, cookies; pastry as it does not contain gluten so needs a raising agent.

Soy meal is the first grinding soy flour is meal ground again.

Soy Grits
Soy grits are made from Soya beans partially cooked and then cracked. They are lovely and crunchy and can be added to cereal, casseroles, or sprinkled on food.

Soy Nuts
These are made from whole Soya beans that have been partially cooked then roasted until crunchy. Can be made easily at home by partially cooking the Soya beans then placing the beans onto an oiled baking tray and bake for 30-40 mins at 200 degrees Celsius until brown and crunchy.

Soy Milk
Soymilk is a beverage derived from Soya beans. It can be obtained by either finely grinding soaked soybeans mixing them with water and then straining off the milk, it is then heated to cream it. Or alternatively mixing soy flour with water and heating it can make it. Soymilk can be substituted for cow’s milk in most recipes.

Soymilk is used to make tofu, yoghurt, ice cream, cream and cheese.

Tempeh
Is a food made by combining cooked Soya beans, grains, seeds, and a mold culture and fermentation. This has long been used in Indonesia as a meat substitute. Can be used cubed instead of meat and chicken in stir-fries, as a patty on hamburgers and in place of meat in most dishes.

Tofu
Tofu also called bean curd or sometimes soy cheese. Tofu is made by pureeing soaked Soya beans with water straining to extract the milk cooking the milk and then adding a solidifying agent. The curds are then pressed until they become firm, custard like creamy white cheese.

It can be eaten uncooked or cooked again suitable for substituting for meat in dishes. Tofu soaks up the flavours of the food it is cooked with. It is great in stir-fries casseroles, fried etc. It can also be scrambled and used like scrambled eggs. Tofu can be long life, fresh and silken which is used in sweet dishes and deserts.

Miso
Miso is a fermented Soya bean paste. It is available in a vast array of textures, flavours, and aromas. Miso. Is generally used as a stock in soups and casseroles.

Soya Flakes
Whole Soya beans cooked, dried and flattened. Ideal in muesli or made into porridge during the winter months. Make as you would ordinary porridge. To make cooking easier soak over night in water or milk in the fridge.

Bondi Family Health Centre
Phone 02 9365 1333
Int: 612 9365 1333
260a Bondi Road
Bondi NSW 2066
AUSTRALIA