learn about soy
soy
health & nutrition
learn about soy -> soy
 
soy, a perfect gift from nature to our health
soy has been consumed by asians for centuries. as industrialized nations pay more attention to healthy eating, soy has received tremendous attention from research scientists around the world. the abundance of scientific evidence shows that soy truly is a remarkable food.
 
nutritional value
soy is an excellent source of protein. the following table compares the typical nutritional values between several soy foods and animal protein sources. values are expressed as per 100-gram edible portion.


soybeans,
mature
dry seeds
soymilk, plain
tofu, firm
(nature soy)
tofu,
extra firm
(nature soy)
cow milk, whole
chicken, broiler or fryer
beef, top sirloin
cheddar cheese
moisture
8.54
89.26
80.1
71.57
88.32
65.99
63.46
36.75
energy
(kcal)
416
49
105
138
60
215
217
403
protein(g)
36.49
3.75
12.07
16.12
3.22
18.6
19.15
24.9
total fat(g)
19.94
2.08
5.87
6.58
3.25
15.06
15.04
33.14
sat fat(g)
2.88
0.21
0.94
1.06
1.87
4.31
6.01
21.09
cholestero
l(mg)
0
0
0
0
10
75
67
105
total carb.(g)
30.16
4.64
1
3.64
4.52
0
0
1.28
fiber(g)
9.3
1.3
0.5
1.8
0
0
0
0
with a pdcaas (protein digestibility corrected amino acid score) of 1.0, soy protein quality equals to those of proteins from meat, dairy, and egg white. one gram of soy protein can replace one gram of animal protein. unlike animal protein sources, soy contains no cholesterol and a very low amount of saturated fat.
 
other health benefits

scientific evidences show that soy foods provide much more than just protein to our health.

soy and coronary heart disease:

regular consumption of soy protein (25g per day) together with a diet that is low in cholesterol and saturated fat can significantly lower your cholesterol and reduce the risk of coronary heart disease. in 1999, the food and drug administration approved this health claim to foods that contains at least 6.25g soy protein per serving.

soy and cancers:

many studies showed isoflavones found at high level in soy products could reduce the risk of breast cancer and prostate cancer. researchers found that asian women have a much lower risk of breast cancers and a much higher intake of isoflavones in their diets compared to western women. results also showed that isoflavones could significantly reduce the rise of psa in prostate cancer patients and lower incidence of prostate cancer in asian men was associated with higher concentration of isoflavones and their metabolic intermediates in their prostate fluid.

the following table shows the isoflavones content in various soy foods:

soy foods
total isoflavones(mg/100g edible portion)
soybeans, dry
102
tofu - soft
29
tofu - firm
25
tofu - extra firm
23
tofu - fried
48
soymilk
11
miso
43
in addition to its benefits on coronary heart disease, breast cancer and prostate cancer, regular consumption of soy foods have been associated with other health benefits, such as improving women�s menopause symptoms, and improving cognitive functions.

truly, soy is a perfect gift from nature to our health.
 
references:

nutritional analysis results from samples submitted to outside food analysis laboratory by nature soy, inc.

usda national nutrient database for standard reference, release 16

usda agricultural research service � nutrient data laboratory

soyfood guide, us soybean board

symposium abstracts, second international symposium on the role of soy in preventing and treating chronic disease, september 15 � 18, 1996, brussels, belgium

symposium abstracts, third international symposium on the role of soy in preventing and treating chronic disease, october 31 - november 3, 1999, washington, dc, usa


symposium abstracts, fourth international symposium on the role of soy in preventing and treating chronic disease, november, 2001, san diego, ca, usa