SoyMilk Crossroads

All Type-2 diabetics are in a very high risk group for kidney problems and kidney disease.  Because diabetics release abnormal amounts of proteins in their urine called albumin, it is very important to eat healthy foods that reduce this protein. 
 

Studies have been conducted over the last year that supports the theory that soy foods, rich in soy proteins, may help lower albumin released in the urine.  Based upon the information known regarding soy proteins, it seems that the kidneys have a much harder time filtering waste from animal proteins.  Because the kidneys do not need to work as hard to filter soy proteins, fewer albumins are produced.

Soy and Dairy Protein Study

One study involved a group of men from the ages of 63 to 73 who were Type-2 diabetics for at least 5 years.  None of these men were on any medication that would interfere with the study and all of these men were checked for other conditions that could adversely change albumin levels.  The men were then grouped and fed diets of soy protein and dairy protein. 
 

Fasting blood and urine samples were collected throughout the seven-month study and results showed that the soy protein diet reduced albumin in the urine when compared with the dairy protein.  The study also showed dramatic increases in HDL or good cholesterol and a decrease in cardiovascular risk factors and LDL cholesterol.  Monitored patients also saw a reduced level of glucose levels.

Diabetics Often Avoid Protein

Some professionals in the medical field suggest that diabetics should avoid proteins all together due to the risk of kidney disease.  However, more have started recommending a soy diet.  It seems that links between soy proteins and the prevention of diabetic kidney disease are being brought to the forefront. 
 

Many websites on diabetes and physicians feel that diets rich in soy proteins may prevent the on-set of diabetes.  This is great news for the approximately one-third of diabetics who go on to find themselves dealing with this dreaded kidney disease.

How Much Soy is Safe and Beneficial for Diabetics

Many diabetics and those at risk for kidney disease wonder how much soy is needed to benefit them.  Currently, the FDA recommends that all Americans consume approximately 25 grams of soy protein per day.  Those who are on a diabetic diet or who follow stricter eating guidelines may want to base their soy diet on other means and not just the FDA.
 

There are not currently a lot of studies to answer the question of how much soy intake is suitable for diabetic diets.  The non-profit organization, HCF Nutritional Research Foundation, recommends approximately one to two servings of high soy protein daily.  They also recommend that individuals that choose to use soy protein in their diabetic diet choose soy foods low in fat or fat free.  Good choices for low or fat free soy foods include tofu, soymilk, soy burgers, soy cheese, and tempeh.

Although many Americans suffer from the chronic disease known as Osteoporosis, the fact of the matter is over 80% of those diagnosed are women.  There are several types of osteoporosis, the most common is called postmenopausal osteoporosis. 
 

Because women’s estrogen levels drop around the time of menopause, bone density is affected.  Usually women between the ages of 50 to 75 are most affected.  However, bone density loss can occur earlier or later.  Studies show that women can lose up to 20% of their bone density and bone mass within the first 5-7 years following menopause.

The Cost of Osteoporosis

This disease takes a great toll on the body.  Many women suffer with chronic pain and this disease accounts for over 1.5 million fractures each year; the majority of fractures involve the vertebrae or spine area.  Many times death can even be associated with this disease.  Approximately 24% of all people over the age of 50 who fracture their hip will die within one year.

Some Great Soy Results

In a study, at the Shanghai Women’s Health Study, of 75,000 Chinese women aged 40 to 70, scientists concluded that higher intakes of soy protein was associated with lower risk of fracture.  More specifically, women who were given two cups of soymilk per day for the first ten years following menopause saw an even better reduction in bone density loss and fractures.
 

Other Asian studies have generally shown that soy intake is positively associated with higher bone mineral density (BMD).  Currently the US government is conducting their own studies regarding the affects of soy intake on bone density and skeletal make-up.

The Role of Isoflavones

Although some soybeans and soy products do contain calcium, the concentration has been focused on the estrogen-like substance called isoflavones found in soybeans.  Isoflavone studies have concluded that Japanese women eating a higher amount of isoflavones than their counterparts have higher bone density rates.  Not only do isoflavones reduce the common lowering of bone density in post-menopausal women, but they also build bone mass.
 

In 2000, the nonprofit organization known as North American Menopause Society (NAMS) issued a consensus on the matter of soy products and its health benefits to women.  The statement addressed the potential benefits of isoflavones on conditions associated with menopause.  The society reported the following quantities and amounts of isoflavones may have health benefits for postmenopausal women:

• 50 milligrams per day to reduce cholesterol
• 40 to 80 milligrams per day to strengthen blood vessels and improve blood pressure
• 50 milligrams per day for bone health
• 40 to 80 milligrams per day to reduce hot flashes and night sweats

How much isoflavone is in your favorite soy products:

• 1 cup of soymilk has 40 milligrams of isoflavone
• 4 ounces of tofu have 40 milligrams of isoflavone
• Textured soy protein has 35 milligrams for every 1/2 cup
• Soy flour has 25 milligrams of isoflavone for every 1/2 cup
• Both 4 ounces of tempeh and 1/2 cup of miso have approximately 40 milligrams of isoflavone

So as you see, it doesn’t take a lot of soy to help those bones!

When I first bought my Soymilk Maker, it was more of a novelty for me.  I had been buying my soymilk in the grocery and didn’t even know for along time that I could make it myself.  I mean, who makes milk?  I don’t live on a dairy farm, so my only access to cow’s milk was the grocery store.  So when I made the switch to soy, it didn’t even occur to me that this could turn into a do-it-yourself project.

Luxury?

I viewed my new soy adventure as complete luxury.  I was a step up from folks that were still buying this drink in stores because I had the ability to control what I put in my soymilk and how I wanted it to taste.  Then I learned how to make tofu and soy yogurt.  My luxury continued.

Necessity?

Well, my perspective has quickly changed.  My Soymilk Maker has become my most valued piece of kitchen equipment.  It’s now a necessity!
 

I don’t begin to understand what the money controllers in this country have done to us and how they brought about this market crash.  All I know is that it’s going to make everything around us cost more.  That includes food. 
 

The cost of eating a meat-based diet could quickly become a financial burden.  What’s the cost of a pound of meat?  What will it become?  How many meals can a pound of meat make?  What’s the cost of a pound of soybeans? Right now, it averages 2 dollars.  What will it become?  It’ll be less than meat.

Survival? 

What can you do with a pound of soybeans?  You can make 5 pots of soymilk.  You could use one of those pots to make a block of tofu.  One pot of soymilk can make seven servings of yogurt.  Also from those 5 pots, you’ll get almost 4 cups of okara, which can easily become 20 soy burgers.
 

The upside to all of this; soy is healthy.  It’s a perfect protein food.  It’s high in fiber and loaded with minerals.  This may not be the best time to invest in the stock market, but it’s a great time to invest in health and food.  An additional note: dry soybeans have a long shelf life when stored in tightly sealed containers.

Most people to understand the importance of calcium in a diet.  But when it comes to the other side of the coin, magnesium, few people realize just how important this mineral is to their well-being.  It’s estimated that only 25% of the American population today receive the recommended amounts, which is 150 - 250 mg for children 10 years of age and under, and 300 - 400 mg for adults.

Need for Magnesium

Magnesium is needed for the absorption of calcium.  It’s magnesium that transports calcium to the bones.  Without a sufficient supply of magnesium, calcium can start collecting in soft tissue and cause calcium deposits.

Team Work

To balance these two minerals, the average person needs about one half as much magnesium as they do calcium.  Keeping this balance is important for several bodily processes.  For instance, calcium is needed for clotting the blood, but magnesium helps with the blood’s free flow.  The two also work together in the muscles, magnesium to relax them and calcium to contract them.

Depletion of Magnesium

There are a number of things in today’s world that can cause a depletion of magnesium from our bodies.  Diets high in sugar, soft drinks, animal protein, salt and alcohol will flush magnesium out through the kidneys.  Stress, gastric disorders and some drugs such as antibiotics, birth control pills, and insulin can also cause a deficiency.  Excessive supplemental calcium usage can actually lead to a decrease in magnesium absorption.
 

There are a wide range of symptoms that can result from loss of magnesium because it effects so many of our body functions.  Things like fatigue, muscle twitching, weakness, insomnia, headaches, irritability, rapid heartbeat, and confusion are just a few signs that a deficiency problem may be present.  If you experience several of these symptoms you may want to have a chat with your physician.

Testing

Testing for possible deficiency can be somewhat inconvenient.  It requires 24-hour urine measurements after having magnesium loaded into the blood stream.  This is the most accurate test at this time, though.  Since only 1% of the magnesium in our bodies exists in our blood, the rest is in bones and cells. There is no simple blood test that can give an accurate level reading. 

Best Solution - Change Diet 

Change in diet, of course, can be the ultimate answer.  Giving up such things as ice cream, chocolate, potato chips, milk shakes, soft drinks, pizza and a multitude of hamburgers (a list that’s high in fat, sugar, and salt), can help maximize the absorption of magnesium into the body.
 

Replacing those foods with foods that are rich in magnesium will also add a major boost and make for a happy body.  You’ll want to include leafy green vegetables, nuts (especially almonds), seeds, whole grains (such as brown rice and millet), fruits, and soy products, particularly tofu.

Are you on a weight loss diet and find yourself feeling hungry all the time?  If so, you most likely need to increase your fiber in take.

Daily Recommended

Most Americans aren’t even close to the daily recommended amount of 25 grams.  The average person only eats somewhere between 7 and 15 grams of fiber a day.

Fiber Sources

You’re only going to find fiber in plant foods.  That means looking at vegetables, fruits, nuts, grains, beans and seeds.  Animal products contain no fiber. 
 

Study after study consistently shows the positive role fiber contributes to our health.  It assists in weight loss and helps reduce heart disease, diabetes and the risk of cancer.

Add Soy to Your Diet

Soy foods are a great way to increase fiber into your diet.  Soy is so versatile and can be used and flavored in so many different ways that it makes a perfect replacement for meat.  Besides the high-fiber benefit of soy it’s also a high-protein food.
 

Another great benefit of soyfoods; such as soymilk, tofu and okara is their cost is so much lower than the cost of a meat-based diet.  Especially when you start making these in your kitchen instead of purchasing them pre-made from the grocery store.

Want to eat healthier but don’t think you can afford it?  It can be pricey if you buy pre-packaged soy foods.  The cost of soy milk, meat-free hamburger patties, and tofu “chicken” nuggets is enough to drive many of us to continue with the Standard American Diet.

A Better Way

It doesn’t have to be so expensive to eat healthy.  If you’re willing to put in just a little effort, you can save a surprising amount of money by buying dried soybeans and making your own health food.  Soy beans cost, on average, around $2 per pound.  Pre-packaged soy foods can top $7-$8 per pound.

No Processing, Shipping, or Packaging Worked into the Cost

Dry soy beans can be soaked and processed to make soy milk and tofu, which you already know about.  But did you know that you can also make everything from pies to “chicken” nuggets to a scrambled egg substitute? 
 

Because you use every part of the soybean, there is no waste - and the only packaging you have to worry about is the bag that the dried soybeans come in.

Healthy is Within Reach

Studies have shown that it costs significantly more to eat a healthy diet than it does to eat junk food.  You can eliminate a lot of that cost by buying dried soybeans and making your own soy milk and protein foods - and enjoy all of the benefits of a healthy and inexpensive diet.

Soy is rarely questioned as a health food; most of us eat it simply because we trust that it will help to increase our health. But how much do you actually know about soy and the foods made from it?

A Brief History

Soy has been used in Japan for thousands of years. Its first use can be traced to at least 2800 B.C. and may go back even further. Soy has been a staple food in Asia since then, and this fact has led many to believe that it is the reason for the relatively low rate of cancer experienced by that population.

Why Eat It?

There are lots of reasons to make soy products a regular part of your diet. It’s a complete protein, unlike most other plant foods, so you don’t have to eat soy in combination with another food to get the benefit of its protein. In fact, soy is the world’s most prevalent source of non-meat protein. In addition to its muscle-boosting, energy-giving protein, soy can also reduce your risk of heart disease, osteoporosis, several types of cancer, and Type 2 diabetes.

Making the Switch

If you want to add more soy to your diet, don’t think that you have to go all-out all at once. You can start by making small changes and replacing only a minor percentage of foods with soy foods. For example, if you have a bowl of cereal every morning you can switch to soy milk by using half dairy milk and half soy milk for a week or two and gradually increase the soy milk to dairy milk ratio. Eventually you’ll be using just soy milk. Of course, many people love the taste of soy foods already and don’t need an adjustment period!

For More Information

If you want to learn more about the health benefits of soy, ask your doctor or check out one of the many books on the subject of soy foods at the public library. Or simply experiment for yourself - you’ll probably find that, by eliminating some or all dairy and meat products from your diet and replacing them with soy foods, you’ll feel healthier and lighter.

In the late 1980s and early 1990s, a controversy arose over antibiotics in milk. An independent study found significant levels of antibiotics in a large number of random samples. Since then, milk has only gotten less healthy.

Hormones

In the mid-1990s, the FDA approved the use of a synthetic hormone for use on milk-producing cows. The hormone, rBGH (recombinant bovine growth hormone) is designed to invoke increased production of milk - up to 25% more - in lactating cows.
 

The ingestion of this hormone by humans has been linked to a significant increase in incidences of breast and prostate cancer in humans. How would humans ingest bovine growth hormone? It makes its way into supermarkets in jugs and cartons of milk.

Antibiotics

Growth hormone isn’t the only thing making its way into your body through milk and other dairy products. As a result of being kept in a near-constant state of lactation, many cows develop sores on their udders. They are treated with antibiotics - the same antibiotics that caused a scandal in the early 90s.

Long-Term Effects are Unknown

No studies have been conducted on the effects of long-term human exposure to these chemicals. Could they be to blame for the increased diagnoses of ADD and autism we’ve see over the last decade? Could they be causing early puberty in children? A lot of people believe so. Until we know what these substances are doing to our bodies, it makes sense to avoid dairy altogether.

Other Milks

Making other milks is an obvious choice.  With a soymilk maker you can make fresh nut, seed, and rice milks as well as soy milk.  By making your own, you know and control exactly what’s in the milk your family is drinking.

The protein value of a food depends on two factors:

• Quantity - how much protein is in the food.  This is expressed as a percentage of the total weight of the food.
• Quality - is the percentage of protein in a food that can be utilized by the body.  This is expressed in a protein score called Net Protein Utilization. (NPU)

Quantity of Protein

The chart shows the top 20 protein food sources.  It can be seen that the highest percentages of protein are found in plant rather than animal foods.  In fact, soy foods hold 10 of the 20 slots, including the top five.

The NPU Chart

The NPU is a biological value or protein score given to foods that refers to the percent of protein that the human body can use.
 

It’s based largely on the food’s ability to digest and how it’s amino acids match the pattern required by the body.
 

 On this chart you can see that chicken and tofu have the exact same protein value.

How to Use the Charts Together 

By combining these two charts you can calculate the usable protein of various foods.  Here’s an example.  The daily protein requirement for an adult male is around 43 grams. 
 

Regular Tofu contains 8% protein, 65% of that is considered usable by our bodies.  Let’s do the math.  One 8-ounce (227 gram) serving of tofu gives us 227 x .08 x .65 = 11.8 grams of usable protein.  That’s more than 27% of the daily requirement.
 

If you do the math, you find that the same amount of usable protein can be supplied by 3 ounces of steak or 5.5 ounces of hamburger.  The cost is much higher, of course.

Quality of Protein

The charts allow you to calculate the usable protein, but that in itself is an extremely small picture about the actually value of the these foods.  It is a common misconception that the food value of meat is superior to plant.  Protein is protein.  But what we put our bodies through to get that protein is another whole story.
 

 Americans presently obtain about 70% of all their protein from animal foods.  Because of that, the standard American diet contains one of the world’s highest proportions of saturated fats and cholesterol.  Cholesterol medication is a booming industry in our country.

Unique Quality of Tofu

Tofu is very unique among high protein foods.  It is low in calories and saturated fats and completely free of cholesterol.  It’s also an excellent source of calcium.  Tofu is also a good source for other minerals such as iron, phosphororus, potassium, sodium, B vitamins, choline and fat-souble vitamin E.

The health community recognizes the importance of fiber-rich foods.  Studies have shown three dangerous trends in the dietary patterns of most of the industrialized nations.

Less Fiber Food Eaten

The intake of dietary fiber is only about 20% of what it was a century ago.  As nations become more industrialized and wealthier there is a rise in the consumption of sugar, meat, fats, and dairy products (none of these contain fiber).  At the same time, there is a decrease in the use of grains and vegetables.

Refined Grains

The largest proportion of the grains consumed are in the processed or refined form.  These grains have been stripped of their outer layers which is where the fiber-rich nutrition is located.  The results of this practice are seen in such things as white bread, pasta and rice.

Increased Toxic Substances

With the increase in industry, the average person also has a steadily increasing intake of toxic substances.  This comes from both food additives and the environment.

Okara - High in Fiber and Protein

Okara is what nutritionists call “dietary plant fiber” which is essential for every well-balanced diet.  It provides a bulk or roughage necessary for cleaning out the body.  It also absorbs toxins, including environmental pollutants, and helps speed their passage out of the body.
 

When you make homemade soymilk, okara is the bean pulp by-product that is left.  It contains about 17% of the protein of the original soybeans, the rest going into the soymilk.  By utilizing okara in a variety of recipes you are adding health-giving fiber and protein to your diet.