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5 Top Reasons Why Tough Guys Use Soy
O.K. I’ll admit it. The first time I tried soy protein, I didn’t like it. Whew! Got that off my chest. It was at an “all soy” luncheon, sponsored by the Michigan Soybean Board. Surrounded by hundreds of other dietitians, the peer pressure was high. “Don’t you just love tofu?” exclaimed one soy groupie to our table. “Not this Scandinavian” I thought to myself. “This stuff doesn’t taste like cheese”. So why the true confession? Because I’m going to try to “sell” you on soy. That’s right. I eat it now - every day. But I have my reasons. And, I might add, I found some different recipes. So here we go, the top 5 reasons why you should be eating soy. Number 1: Strong Bones
Number 2: Strong Heart Active people may have reduced heart disease risk, but it is still worth remembering this disease is the number one killer in America for both men and women. Exercise is not a cure all. And I see plenty of runners and bikers wolfing down hotdogs and hitting the beer tent after races. If your cholesterol has been creeping up the charts, despite being active, then soy foods should be a staple in the pantry. Research has shown that as little as 25-50 grams of soy protein per day can lower LDL (the “bad”) cholesterol levels. In “real food” terms, 25 grams translates to about 3/4 cup of tofu, 4 cups of soymilk, or 1/3 cup of soybeans. Don’t worry about the fat content in soy products, they are low in saturated fats, and rich in omega-3 fatty acids, which are good for your heart. Number 3: Cancer Protection Soy protein is a different animal then - well, I just said it - animal protein. It has the same essential amino acids as beef or milk, but in different amounts. Of interest to scientists is the sulfur amino acid, methionine. At one time the lower levels of methionine in soy protein were thought to be a problem. It was speculated that perhaps soy protein was less effective than other protein sources in building muscles. This hypothesis was put to the test by a number of researchers. None of the studies were able to demonstrate any difference between the effectiveness of beef protein vs. soy or milk in their ability to support muscle growth. There was a difference found in cancer risk, however. A high protein diet from beef is associated with an increased risk of breast cancer and colon cancer. Ironically, one of the hypothesis as to why soy protein is associated with a lower cancer risk is attributed to the lower methionine level. My recommendation? Athletes need almost 50% more protein than a sedentary person. Don’t get all that extra protein from red meat. A very concentrated source of soy protein is called soy protein isolate. It comes in a powder form, and can be conveniently added to low fat milkshakes or fruit shakes. Number 4: Weight Control Epidemiological research has consistently shown that vegetarian populations are leaner and healthier than the typical burger-loving American population. This is true even though some of the vegetarian protein sources are high in fat, such as nuts. The tendency toward leaness on a vegetarian diet happens for a couple of reasons. First, many of the dishes that are prepared with soy proteins include a high proportion of vegetables. Second, soy protein contains fiber, which helps to create a sensation of fullness. And when soy protein is substituted for meat, calories are saved. Three ounces of textured vegetable protein (TVP) is about 100 calories less than 3 ounces of 85% lean ground beef, and 60 calories less than chicken. My recommendation: try at least one “meatless” meal per week for starters. For the novice in the kitchen, a convenience product like “Boca” burgers is a good idea. Simply take them out of the freezer, zap for 1 minute, and serve it on a bun. Hold the cheese - top with ChedaRella (soy cheese) instead. Look out McDonald’s! Number 5: Improved Performance Active people are busy people. They try to do all the things that a “normal” person does in 24 hours, plus get in a bike ride or a quick run almost every day. Mealtime often gets sacrificed for workout time, and that means snack foods need to be nutritious. Having convenience soy products on hand can be a lifesaver - and improve your performance. The very simplest choice? Energy bars. You may not have noticed, but you’ll find soy protein in some of your favorite sports energy bars: PR Ironman bars, Balance bars, and the new Harvest Powerbars. Need a quick breakfast or lunch? Whip up a fruit smoothie: 1 cup soymilk (plain or vanilla), 1/2 medium banana (preferably frozen), 2 tablespoons frozen fruit juice concentrate, and 1/4 cup frozen fruit of your choice. This basic recipe can be made into a high protein drink by adding soy protein isolate. Virtually any combination of frozen fruit can be blended into a delicious drink. For this recipe, imagination is a key ingredient. For best results, use a food processor. Now that I’ve become a “soy groupie”, it is hard for me to remember that at one time I didn’t like soy foods. Stronger bones, a healthier heart, and less cancer risk - who could argue with those benefits? If you’re ready to take the plunge and do some taste testing, here are a few suggestions to get you started. A snack almost everyone likes is yogurt coated soynuts. They’re the closest thing to peanut M&M’s that I have been able to find. Stuck on ice cream? Try a soy ice cream instead. Rich, smooth, and creamy - but very little saturated fat. If you do try soymilk, test several brands. They each have a distinct taste, and vary in their nutritional content. The same goes for other soy food products, such as tofu or tempeh. You may turn up your nose at tofu “egg salad”, but find hot n’ sour soup made with tofu good enough to bump chicken noodle. Need some ideas on how to prepare soy foods? Try the U.S. Soyfoods Directory @ 1-800-TALK-SOY , www.soyfoods.com or www.revivalsoy.com. As they say in the movies, “real men don’t eat quiche”. Not any more - they eat soy foods. Can I interest you in a tofu scrambler? You may be pleasantly surprised.
Services offered by Endurance Sports Nutrition
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I hear it all the time. So-and-so can’t run, she has a stress fracture. Or “I used to be 5’5”, I guess I shrunk”. If you are planning on being active in your old age folks, I’m here to tell you, start using soy foods. Soy protein contains phytochemicals known as “isoflavones”. Phytochemicals are compounds found in plants that have specific biological functions in the body. Not exactly vitamins, but still essential to our health. Within the isoflavone group are two phytochemicals called genistein and daidzein. Researchers have discovered these two isoflavones may reduce the risk of osteoporosis by preventing bone loss and the breakdown of bones. Even more impressive, one study completed in Denmark showed that the combination of soy protein, hormone replacement therapy, magnesium, selenium and calcium supplements actually was effective in growing bone back that was lost from the neck area of post-menopausal women. My recommendation: drink at least one cup of skim milk AND a glass of soymilk daily.