Many diseases that plague Americans today can be improved with the help of good nutrition. One tool in the dietary toolbox that may help combat some of these undesirable health outcomes grows in our farmers’ fields.
Heart disease is the No. 1 cause of death in Americans, and farmers are no exception to that.1 Soy protein has been shown to reduce low-density lipoprotein (LDL) cholesterol by approximately 3% to 4% in adults.2 Each 1% decrease in LDL cholesterol is estimated to lower heart disease risk by 1% to 3%. Along with lowering cholesterol levels, lowering blood pressure is a way to reduce heart disease risk. As we age, our arteries tend to stiffen causing them to not dilate as they should, which increases our risk for high blood pressure. Soy isoflavones may help to slow down these changes in our blood vessel wallsby supporting their ability to relax and allow proper blood flow, reduce oxidative stress and related inflammation in cells that line blood vessels, and reduce arterial stiffness.
The second leading cause of death in the U.S. is cancer, and in women, that most commonly comes in the form of breast cancer. Soy has been a controversial topic when it comes to breast cancer, however, many of these misconceptions originate from studies done on rodents in the 1990s. While animal studies give researchers a good starting point, only human clinical studies can truly show how humans are affected. Human studies have shown that even when amounts of soy in the diet exceed Japanese intake, breast tissue is not adversely affected. Human research has also shown that breast cancer patients can safely consume soy. The American Institute for Cancer Research and the American Cancer Society have come to the same conclusions. Research shows that soy may even be associated with a reduction in breast cancer development, although some evidence suggests that consumption needs to be during childhood and/or adolescence.
For men, prostate cancer is one of the leading causes of death among all races and Hispanic origin populations in the U.S..5 In soy food-consuming countries, prostate cancer rates and deaths are quite low. Soy foods are uniquely rich in isoflavones, which is the basis of the research showing men who regularly consume soy are less likely to develop prostate cancer than men who don’t.
Protein is arguably the most important macronutrient in our diets. Protein is found in both animal and plant sources such as beef, dairy, beans and soy. While it is true that not all proteins are the same, animal protein is considered a “complete protein,” meaning it contains all nine essential amino acids. Because of its similar amino acid makeup, soy is one of the few complete plant-based proteins. Protein is needed in our diets for many reasons, but one of the most popular is muscle building. Soy protein is a great option for those working to build muscle, despite the concerns that soy may feminize men. Research has confirmed neither soy protein nor soy isoflavones affect testosterone or estrogen levels in men.
Soy is included as one of the top nine food allergens affecting Americans; about 3 out of every 1,000 adults is allergic to soy protein. According to Food Allergy Research & Education (FARE), soy allergies are more common in infants and young children – about 0.4% of children are allergic. Many grow out of their soy allergy by age 3 and a majority (~70%) by age 10.8 It is also important to note that allergens result from the protein in certain foods, so even those with a soy allergy can safely consume soybean oil.
Soy foods can fit into most eating patterns, including those that include meat. Adding more plant-based foods like soy can provide several nutrition benefits including fiber, protein, vitamins and minerals. Consuming two to four servings of soy daily (15-25 grams of protein) could provide potential benefits.9 Remember to eat a variety of foods to consume a wide array of nutritional benefits.
Breakfast:
- Choose soy milk or soy creamer to add to your coffee, smoothie or oatmeal.
- Add soy crumbles to your egg scramble.
- Try soy yogurt.
- Opt for soy nut butter for your toast or banana.
Lunch:
- Add edamame or soy nuts to salad.
- Use soybean oil in a homemade salad dressing.
- Smash tofu with mustard and spices for a plant-based “egg” salad.
- Build a power bowl with tofu or tempeh.
Dinner:
- Marinate meat, tofu or tempeh in a soybean oil-based marinade before grilling.
- Add soft or silken tofu to mashed potatoes for added creaminess and protein.
- Use half beef and half soy crumbles to make burgers, chili or spaghetti.
- Crisp up tofu cubes or strips in the air fryer and serve with dipping sauce.
Snacks:
- Add soy nuts to trail mix.
- Sprinkle edamame with sea salt, or puree the edamame to make a hummus-style dip.
- Dip celery, apples or crackers in soy-nut butter.
- Use soft tofu in dips for added protein.
- Enjoy a soy-based nutrition bar.
- Make a shake with soy-based protein powder and soy milk.
- Swap some all-purpose flour for soy flour in baking.
