Janet Bond Brill, Ph.D., R.D., LDN, author of Cholesterol Down, recommends that patients with high cholesterol eat 20-25 grams of soy protein daily.  The U.S. Government believes that its citizens too will benefit, citing 38 various studies on the bean.  Included in a healthy diet, soy protein has been shown to lower cholesterol--reducing risk of heart disease and stroke, reduce risk for breast, colon and prostate cancers, lower high blood pressure, preserve kidney function in diabetics, keep bones in shape--preventing osteoporosis, ease unpleasant symptoms of menopause, and possibly prevent balding in men. Recent research has found that soy protein may even promote weight loss.

What is soy protein?  Soy protein is derived from the soybean, also known as the Japanese edamame. The beans are chock full of nutrients--fiber, folic acid and other B vitamins, calcium, and omega-3 fats. It is 38% protein, 30% carbohydrate, and 20% oil--mainly polyunsaturated. The protein it offers contains all the essential amino acids necessary in the human diet, omitting of course cholesterol. 

Good sources to try: soy milk (unsweetened)--8oz is 7-10 grams, tofu--1/2 cup is 13-20 grams, tempeh--1/2 cup is 19 grams.  Further sources include soy nuts, soy crumbles, soy nut butter, soy flour, soy burger, soy sausage.  Personally, I prefer to purchase a frozen bag of edamame, available from local and Asian supermarkets, quickly boil for five minutes, and serve with soy or tamari sauce for dipping.  It replaces the evening snack of chips and dip or cheese and wine while watching television.

A poor source of soy, which is found in many processed foods, is soy bean oil, also often referred to as "vegetable oil."  It is an omega-6 fatty acid LA, usually an ingredient we need much less of.  Soy sauce itself is a sodium rich condiment and not a protein.

A word of caution regarding soy. The American Cancer Society asks breast cancer survivors to lower their intake of soy foods, and avoid highly concentrated soy protein powders and over-the-counter menopausal-relief products.

Update on Nov 14, 2007 by At Basil & Spice

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