Modest Amount of Soybeans Helps Prevent Heart Disease
Finding Soyfoods That Meet FDA Health Claim
Simple Soybeans
Tasty Soybean Recipes
Marinated Green Soybeans and Vegetables
Roasted Red Pepper Dip
Italian Black Soybeans & Rice
Modest Amount of Soybeans Helps Prevent Heart Disease
Soyfoods can help prevent heart disease even when only modest amounts of soyfoods are ingested, according to scientists at the University of Toronto who studied healthy middle-aged men and women who had elevated levels of so-called bad cholesterol, LDL, or low-density lipoprotein.
These findings demonstrate the power of certain foods in the fight against cholesterol, and may explain why heart disease is so rare in East Asian countries where soy consumption is much higher, said David Jenkins, professor of nutritional sciences at the University of Toronto and lead author of the study.
Results of the study were published in the journal, Metabolism, and were presented earlier this month at the annual meeting of the Canadian Federation of Biological Sciences in Winnipeg.
Finding Soyfoods That Meet FDA Health Claim
The Food and Drug Administration (FDA) next October is expected to allow health claims about the role soy protein may have in reducing the risk of coronary heart disease (CHD) on the labels and labeling of foods containing soy protein. This proposal is based on the agency's determination that soy protein, as part of a diet low in saturated fat and cholesterol, may reduce the risk of CHD.
Studies show 25 grams of soy protein per day have a cholesterol-lowering effect. Therefore, for a food to qualify for the health claim, each serving of the food must contain at least 6.25 grams of soy protein, or one-fourth of the 25-gram amount shown to have a cholesterol-lowering effect.
To help consumers and others find the soy foods that meet the requirements for this new health claim, a list of these products will begin to be published July 1 at the U.S. Soyfoods Directory Web site www.soyfoods.com.
Simple Soybeans
Kim Galeaz, RD
Nutrition Consultant to the Indiana Soybean Board
kimgaleaz@aol.com
In your quest to eat more protein and isoflavone rich soyfoods, have you overlooked the simplest one of all? Soybeans are unique among legumes because they are higher in protein and fat and lower in carbohydrate than other beans. None have cholesterol, and all are terrific sources of dietary fiber.
Choosing & Using Different Types of SoybeansYellow SoybeansTypically yellow or white, these are mature beans that have ripened in the soybean pod into dry, hard beans. They must be cooked before eating, as you simply cannot bite into them! Plus, cooking destroys the protease, or trypsin inhibitors naturally found in dry soybeans. Like all dried beans, you will need to soak them at least six hours before cooking the traditional way or in a pressure cooker. Soybeans may never become quite as soft or tender as other beans. They may retain a somewhat crunchy texture; this is perfectly natural.
Dried soybeans are found in the bulk section of health food stores. Some supermarkets may carry dried soybeans in their natural food area.
Even easier to use are canned soybeans. Look in the regular canned bean area, or in the health food section. One popular brand is Westbrae Natural in 15-ounce cans. Canned soybeans are already cooked, so they can be eaten right out of the can or heated.
Black SoybeansAlthough dried black soybeans are probably available in some health food stores, I have found only canned black soybeans in most grocery stores. Look in the canned bean area or health food section. Use and cook them the same way as yellow soybeans. Some people say black soybeans are easier to digest (less gas-producing!) than yellow soybeans. One thing is for sure: black soybeans do not taste as beany as yellow ones. They are much milder and resemble regular black beans.
Both dried and canned yellow and black soybeans should be stored in a cool, dry place.
Green SoybeansAlso known as sweet beans or edamame, green soybeans are harvested before they become mature or hard. They are still green and soft in the fuzzy pod and are sweet and mild tasting. People who would not even consider trying yellow soybeans are amazed how tasty these green ones are!
Green soybeans are found only in the frozen food section of grocery stores. Many Asian stores sell them in 1-pound bags still in the pod. Simply cook, steam or microwave. The pod is completely edible. Asians enjoy them as a snack, salting the pod and then sucking the green soybeans out.
Many supermarkets and health food stores also offer green soybeans in 10-ounce frozen boxes just like other vegetables. Two popular brands available are Sun Rich and SnoPac. They are already podded and resemble mini lima beans.....although they taste nothing like limas! These podded soybeans can be eaten once thawed or heated.
Green soybeans can also be found in a product called Freshlike Baby Broccoli Blend, a one pound bag of frozen broccoli, water chestnuts, carrots and green sweet soybeans! Distributed by Dean Foods Vegetable Company, they are great as a side vegetable.
Check the soyfoods website http://www.soyfoods.com for a listing of companies that manufacture and distribute soybeans and edamame.
Eight Easy Ways to Use SoybeansToss with stir fry dishes (especially green soybeans)
Add to homemade, dry and canned soups for a protein boost
Spread smashed black soybeans on flour tortillas
Add to purchased or homemade Three-Bean Salad
Make chili with kidney beans AND soybeans
Stir into cooked rice for a meatless main dish
Throw a couple handfuls on tossed lettuce salads
Add to any Mexican dish or casserole
Soybean Nutrition DetailsDetailed nutrition information for whole soybeans can be found at USDA Nutrient
Excellent source of fiber!
Good source of iron
Excellent source of protein
Filled with isoflavones. All three kinds of whole soybeans offer roughly the same amount of isoflavones for 1/2 cup. Green have 35 mg, yellow have 38 mg and black have 41 mg.
Green soybeans are a good source of Vitamin C
Some calcium - Yellow soybeans are considered a good source of calcium with 10% of the Daily Value. Both green and black contain a small amount.
Low to Moderate fat. The yellow soybean is the only one with a moderate amount of fat.
Database Web site http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl. However, manufacturer product labels may show different nutritional values depending on how the soybeans are processed.
Tasty Soybean Recipes
Marinated Green Soybeans and Vegetables
1 bag (16-ounce) Baby Broccoli Blend (includes green soybeans)
2/3 cup chopped green onion
1/2 cup chopped red onion
2 large tomatoes, chopped
1 cup bottled reduced fat Italian dressing (Use fat free Italian dressing to reduce total fat in recipe.)
Mix all ingredients in bowl and stir. Marinate in refrigerator at least 4 hours before serving.
Yield: 6 cups. Serving size: 1 cup. Per serving: 156 calories, 9.5 g fat, 1 g sat fat, 5 g protein, 14 g carbohydrate, 310 mg sodium, 0 mg cholesterol, 3.5 grams fiber.
Roasted Red Pepper Dip
12 sundried tomato halves, not in oil
1 cup hot water
2 cans (15 oz. each) soybeans (or 3 cups soaked and cooked dried soybeans)
6 ounces firm silken tofu
2 Tbs minced garlic
1 tsp ground cumin
1 tsp oregano
1/3 cup spicy hot salsa
1 jar (7 ounces) roasted red peppers, drained
Soften sundried tomatoes in 1 cup of hot water until soft. Drain well. In food processor, process soybeans and tofu until coarsely chopped. Add garlic, cumin, oregano, tomatoes, salsa and roasted red peppers. Continue to blend in food processor until fairly smooth, yet thick like a dip. Refrigerate. Serve with vegetables, pita bread, tortillas, bagel chips, or hollowed-out bread.
Yield: 5 1/2 cups. Serving size: 1/4 cup. Per serving: 59 calories, 2 g fat, 0 g sat fat, 5 g protein, 6 g carbohydrate, 42 mg sodium, 0 mg cholesterol, 2 g fiber.
Italian Black Soybeans & Rice
2 Tbs vegetable oil
1 1/2 cups chopped onion
3 garlic cloves, minced
1 can (15 ounces) Italian style tomatoes
1 can (15 ounces) black soybeans
1 cup lean ham, cut into small cubes
1 tsp dried Italian seasoning
4 drops hot pepper sauce
4 cups hot cooked rice
Heat oil in large skillet over medium heat until hot. Add onion and garlic; cook 3 to 6 minutes until tender. Stir in remaining ingredients except rice. Simmer, uncovered, 6 to 8 minutes. Serve over rice.
Yield: 6 cups bean mixture (4 servings) Serving size: 1-1/2 cups bean mixture over 1 cup rice. Per serving: 674 calories, 18 g fat, 3 g sat fat, 38 g protein, 85 g carbohydrate, 710 mg sodium, 19 mg cholesterol, 6.5 g fiber.