Doctor’s Senior Exercise & Health Newsletter  

Healthfully Yours***

SOYBEANS…the miracle little powerhouses!

This tiny bean, approximately ¼ inch in size, has been around since biblical times. It became a food staple in China, approximately 5000 years ago. >From China it found it’s way to Korea, where it gradually became a food staple and then to Japan, and finally spreading throughout all of Southeast Asia. After about 1000 years later, Europe discovered this tiny little bean, and then it was only a short time, that it would end up in the United States.

A great deal of research has been done on soybeans, starting in the early 1900’s, and over the years, much has been learned about this tiny little miracle bean. It really is amazing how much good nutrition is packed into such a tiny little package. Researchers are constantly coming up with new benefits that can be attributed to the soybean.

The soybean is very high in protein and all the essential amino acids. It is the only vegetable that contains the protein and essential amino acids, and omega-3 fatty acids. It is also very rich in vitamins, such as the B vitamins, vitamin E, lecithin and minerals… such as iron, zinc, magnesium, phosphorus and calcium. It is also an excellent source of fiber. How these components impact your health are as follows:

1. B vitamins: Aid in the proper functioning of nerves, the digestion of carbohydrates… aids in  the upkeep of the body’s energy level…breaks down protein…building and the maintaining of muscle tissue…lowering cholesterol…functioning of cells and nerve tissue. (The foregoing is a compilation of the benefits that are derived from B-vitamin complex).

2. Vitamin E:A powerful antioxidant that protects against the oxidation of LDL cholesterol.

3. Lecithin:  Another natural antioxidant that fights the oxidation of LDL cholesterol.

4. Minerals: Iron manufactures hemoglobin in the red blood cells, which carries blood to all tissues of the body.

1. Zinc… fights disease by helping to boost the immune system.

2. Magnesium… aids in regulating proper heart function. Also releases the enzymes that promotes body energy, and manufactures cells and genetic material,

3. Phosphorus…is needed to build strong bones.

4. Calcium is needed to build strong bones. Strengthens heart muscle and is needed for for the proper functioning of the nerves to the heart. Also activates enzymes that are necessary for the conversion of the food we eat into energy. Required for clotting of blood.

5. Fiber: Especially, soluble fiber aids in the digestive process of guiding the food we eat through the digestive system. Blocks the absorption of cholesterol.

The Food and drug Administration (FDA) became very interested in the claims that were being made for foods containing soy. On October 26, 1999, they allowed manufacturers of those products containing at least 6.25 grams of soy protein per serving, to include on the label, information of the heart healthy benefits that can be derived from the soy. They also suggested that to obtain maximum benefits from soy-the individual should have at least 25 grams on a daily basis.

Through the years, researchers have come up with several additional phytochemicals that impact health in a very serious way. These phytochemicals do not add to the nutritive value of the soybean, which the above does, but affect different conditions that occur. Some of these phytochemicals are:

1. There are plant compounds in soy called “Sphingolipids”.  In a recent study, these sphingolipids appear to inhibit the formation and growth of colon tumors.

2. Another isoflavone called “Genistein” has been isolated. This powerful isoflavone has been shown to be a fighter against breast cancer. It keeps the hormone estrogen from entering breast cells. It further prevents the growth of capillaries in cancer cells and them from receiving blood.

3. Yet, another isoflavone has been found. It is very similar to Genistein and is called
   “Daidzein”. This too is a very powerful antioxidant, and additionally has the properties that can cause leukemia cells to revert to normal cells.

Getting the needed amounts of soy on a daily basis need not be a hassle. You don’t have to get the 25-30 grams that are suggested all at one time. There are many foods and beverages that contain soy. Picking and foods and beverages that are to your liking and contain soy are a simple matter. There are many such products that contain soy. Read below in health hints some suggestions for you to do this.

Health Hints***

1. Soymilk can be used like regular milk.
2. Tofu is made from soymilk, and comes in various varieties, such as a soft or firm style. It can be used for cooking or blending with other foods.
3. Green soybeans are the beans that have not matured. They are used extensively in Japanese restaurants and are called, Edamame. After cooking and seasoned they can be used as a snack between meals.
4. Soy flour can be substituted for flour that contains gluten. This is a great boon to people that can’t tolerate gluten.
5. Isolated soy protein is great for use in shakes and baking. Delicious muffins can be made from isolated soy protein and fruit can be added as well.
6. Textured vegetable soy protein flour is used to make the veggie burgers we all have seen or used. They are made by compressing the textured vegetable soy protein flour and seasoned.
7. Defatted soy flour is used for low carbohydrate foods and baking.
8. Soybeans can be cooked and seasoned for a side dish or to snack on.

Including 25 to 30 grams of soy on a daily basis is not difficult at all, considering the number of foods and ways that this can be accomplished. Considering all the health benefits that can be derived, everyone should make the effort to do it. 

Doc Cane