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Health
The Healing Power of Soy's Isoflavones
by Monique N. Gilbert
Numerous reports indicate that, because soy is high in isoflavones, it
can prevent illness and promote good health. Isoflavones are a class of
phytochemicals, which are compounds found only in plants (phyto means plant).
They are also a type of phytoestrogen, or plant hormone, that resembles
human estrogen in chemical structure yet are weaker. By mimicking human
estrogen at certain sites in the body, isoflavones provide many health
benefits that help you to avoid disease. Isoflavones are found in soybeans,
chick peas and other legumes. However, soybeans are unique because they have
the highest concentration of these powerful compounds. Soy contains many
individual isoflavones, but the most beneficial are genistein and daidzein.
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Isoflavones show tremendous potential to fight disease on several
fronts. They have been shown to help prevent the buildup of arterial plaque,
which reduces the risk of coronary heart disease and stroke. Isoflavones may
help reduce breast cancer by blocking the cancer-causing effects of human
estrogen. They may also prevent prostate cancer by hindering cell growth.
Isoflavones can fight osteoporosis by stimulating bone formation and
inhibiting bone resorption. They may even relieve some menopausal symptoms
as well.
Soy isoflavones have antioxidant properties which protect the
cardiovascular system from oxidation of LDL (the bad) cholesterol. Oxidized
LDL cholesterol accumulates in the arteries as patches of fatty buildup which
blocks the flow of blood, resulting in atherosclerosis. Genistein inhibits
the growth of cells that form this artery clogging plaque. Arteries damaged
by atherosclerosis usually form blood clots. This can lead to a heart attack
if the clot goes to the heart, or a stroke if it goes to the brain.
Being a weak form of estrogen, isoflavones can compete at estrogen
receptor sites, blocking the stronger version naturally produced by the body
from exerting its full effect. Since high blood levels of estrogen are an
established risk factor for breast cancer; weaker forms of estrogen may
provide protection against this disease. Genistein has been found to hinder
breast cancer as well as prostate cancer. Results from a new University of
California study show that genistein slowed prostate cancer growth and caused
prostate cancer cells to die. It acts against cancer cells in a way similar
to many common cancer-treating drugs.
Isoflavones also play an important role in protecting and maintaining
strong and healthy bones. Evidence shows that genistein and daidzein prevent
bones from breaking down. Independent studies conducted at the University of
Illinois and the University of Hong Kong concluded that consuming soy
isoflavones can increase bone mineral content and bone density. Another
study at the University of Texas suggested that isoflavones may also
stimulate bone formation. By preserving bone health, increasing bone mass
and inducing bone turnover, researchers noted the potential role of soy
isoflavones in preventing, and possibly even reversing, the effects of
osteoporosis.
The North American Menopause Society suggests that soy isoflavones can
also be a natural alternative to estrogen replacement therapy for relief of
mild menopausal symptoms. It may help offset the drop in estrogen and
regulate its fluctuations that occur at menopause. Many women have reported
a reduction in their hot flashes and night sweats when they regularly consume
soy foods, like tempeh or tofu.
All these findings suggest eating soy foods, natural sources of
isoflavones, can protect and enhance your overall health. Isoflavones work
together with soy protein in fighting disease. Studies show that isoflavones
account for approximately three-fourths of soy's protection, while its
protein is responsible for about one-fourth. The best way to consume
isoflavones is in food form, so that you can benefit from all of soy's
nutrients and beneficial compounds. The highest amounts of isoflavones and
soy protein are found in tempeh, whole soybeans (like edamame), textured soy
protein, soynuts, tofu and soymilk. Researchers recommend consuming at least
one to two servings a day. A serving is equal to 1 ounce of soynuts; 4
ounces of tempeh, textured soy protein (cooked), or edamame; or 8 ounces of
soymilk.
For those new to soy, I recommend slowly adding it to your diet, until
you develop a taste for it. In spaghetti sauces, replace ground beef with
textured soy protein. Use tofu instead ricotta cheese in lasagna, or make
herb dips with it in a food processor. Use soymilk to cream soups or make
smoothies. People on the run can always eat soynuts. Tempeh is one of the
easiest soy foods prepare. To make a grilled tempeh sandwich, just cut it
into slices, sprinkle on some soy sauce, saute with sliced onions and pile it
on some bread. Remember, you will only continue to eat healthy foods if they
taste good. So, experiment and have fun trying out new ways to enjoy soy.
Monique N. Gilbert is a Health Advocate, Recipe Developer, Soy Food
Connoisseur and the author of "Virtues of Soy: A Practical Health Guide and
Cookbook" (Universal Publishers, $19.95, available at most online
booksellers). E-mail: monique@chef.net.
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