SoyMilk Crossroads

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.

Do your kids seem to always be sick? Stuffy or runny noses, sore throats, and earaches are common among kids, but if it’s happening to your kids much more than other kids, maybe it’s not a virus at fault.

Look at the Family Diet

Diets that contain a lot of dairy products may be putting families at risk. Numerous studies have shown that dairy products cause a host of health problems: excess phlegm, runny noses, constipation, chronic earaches, asthma, and bronchitis, to name a few. Conditions which many parents consider to be “just part of being a kid” are actually preventable by just eliminating dairy from the diet.

The Science Behind the Sickness

Why do our bodies react they way they do to dairy? One theory is that our immune systems are fooled into thinking that our bodies are under attack. The introduction of a foreign animal’s protein into our systems causes our immune systems to react protectively by producing extra phlegm. In other words, the body knows that cow milk doesn’t belong there. It rejects the milk and signals the nasal and throat membranes to produce all of the mucus necessary to get rid of the foreign substance.

The Healthier Option

There are so many good reasons for switching from dairy to soy. Your family’s health is probably the best reason of them all. It’s not difficult to avoid - or at least reduce - the common health problems of childhood when you make the healthy switch to soy.

By now, you’ve read plenty of information about how great soy is for your health. But did you know that soy may also be great for the millions of people living in hunger all around the world?

Fast-Growing Food

Soybeans are a fast-growing food that can often be grown as a double crop in the same season as another crop in the same field, such as wheat. This means that the owner of the field can double their output and their income. For impoverished areas, this can bring much-needed additional income or food that goes directly from the field to feed the farmer’s family.

Nutritionally Dense

Soybeans take little energy to grow but pack a powerful nutritional punch. They contain fiber, protein, and unsaturated fatty acids. The nutrition that humans gain from eating soybeans is greater than the nutrition we would gain from eating the animals raised on the same amount of land. However, family farm animals can be fed with a soybean crop, and it is an efficient and affordable food for them.

Versatile Crop

The sheer number of products that can be made from soybeans means that there is always a market for farmers to sell their crop. It can be processed into a multitude of food products for humans, used as animal feed, made into fiber, and used in such varied products as cosmetics, fuel, ink, and stain removers.

Gentle on the Earth

A crop full of soybeans does not produce the methane gas and waste products that would be produced by raising animals on the same amount of land. The solid waste from farm cows and pigs can eventually make its way into our water supply, which is very bad news.

A Wise Choice

For many reasons, soybeans are a wise choice for farmers in impoverished areas. While soy may not exactly save the world, it can go a long way toward reducing world hunger and improving the living situations of farmers and their families around the world.

For nearly two decades, scientists have suspected that a link exists between soy and cancer prevention. Thousands of studies have been conducted to find out what effects, if any, the consumption of soy has on the incidence of cancer.

It’s the Isoflavones

So far, the results have been promising. It appears that isoflavones provide an anti-carcinogenic effect, and soy foods are the best source of isoflavones in the human diet.

Phytoestrogens and Cancer

Isoflavones are a type of phytoestrogens, compounds that are similar to estrogen. Phytoestrogens bind with the receptors that are normally used by estrogen, blocking some of the effects of estrogen. This action can reduce some of the ill effects of estrogen in both men and women.

Cancer-Blocking or Not, Soy is Great for Your Health

The result of this estrogen blocking may be the inhibition of certain cancers. Although the potential link between soy and cancer prevention is promising, it requires a lot of additional research. Regardless of whether soy proves to be cancer prohibitive in the end, it does carry other proven health benefits. So until science decides whether soy can prevent or inhibit cancer, we can continue to enjoy a multitude of delicious soy products and experience improved health.

If you’re like most people, you’re probably worried that removing dairy from your diet will cause a severe calcium deficiency.

Dairy Industry Works Hard

For the last sixty years or so, the dairy industry has worked very hard to make us believe that milk products are the only good source of calcium. We tend to think that if we cut out dairy we’ll be putting ourselves at risk of osteoporosis and general bone density loss.

Here’s the Good News

Good news: soy foods can actually help your body maintain and even rebuild bone density. Studies are currently being carried out which suggest that soy may be useful in treating osteoporosis.
 

Whole soybeans are naturally high in calcium, as is tempeh. Tofu, especially tofu which is coagulated with calcium sulfate, is another great way to get some calcium in your diet. Calcium from soy products is absorbed just as well as calcium from dairy foods.
 

It’s important for all of us to maintain our bone health - especially women, and especially as we age. Soy foods can help to hold back the effects of time and minimize your bone density loss to keep you healthy and strong.

After you make a batch of soymilk, you’ll notice that some wet soybean pulp has collected in your soymilk maker. You may simply throw it away when you’re done - but if you do, you’re missing out on a unique and nutritious food.

A Fiberlicious Food

That pulp is known as okara, and it is a rich source of protein. It also offers an amazing 32 times the amount of fiber in tofu!  Okara can be used in many ways when cooking, similar to tofu.

Be Creative with Okara

Also similar to tofu, okara has little to no taste on its own. To experience the nutrition benefits of okara, use it in a recipe with other ingredients. You can make delicious soups or soy patties, or use okara as a substitute for scrambled eggs. You can even stir in some okara when making baked goods to add some protein and fluffiness. Japanese cooking commonly uses okara, and there are some truly creative ways out there to use this valuable food.

More than Just a Byproduct

Okara is not simply a byproduct of soymilk production. It’s a highly nutritious food that lends itself easily to many uses. The next time you make a batch of soymilk, hold onto that mushy pulp and enjoy its health benefits by adding it to some of your favorite recipes.

(photo source)
 

In the past several years it’s become common to hear news reports about the health benefits of dairy. It’s said to help you lose weight and build strong bones. Reports like that are so common, in fact, that many of us are worried about switching over to a non-dairy diet. We don’t want to develop osteoporosis or get fat, so should we all keep eating dairy to avoid these fates?

No Reason to Worry

Fortunately, avoiding dairy isn’t as dangerous as some would make it seem. In fact, it is perfectly possible - and even likely - to live a healthy and vibrant life with absolutely no dairy at all in your diet.
 

Here we’ll look at just a few of the advantages soy milk has over its dairy counterpart.
 

1. There are no artificial hormones in soy milk. In order to increase milk production, cows are given recombinant bovine growth hormone (rBGH). This substance finds its way into the cows’ milk - and eventually into your body. We don’t have to tell you that drinking bovine growth hormone isn’t exactly the most healthy thing you can do for yourself.
 

2. Soy milk can lower cholesterol and your risk of heart disease. By adding just 25 grams of soy protein per day to your diet, you may lower your bad cholesterol by up to 10 percent! This leads to a decreased risk of heart disease - which, you may have heard, kills more Americans each year than any other disease.
 

3. There is no lactose in soy milk. Approximately 75 percent of all people in the world cannot properly digest dairy. A “healthy” diet beverage that only one quarter of us can stomach? That doesn’t sound like health food. Only approximately one-half of one percent of the population is diagnosed with a soy allergy, making it much more easily tolerated than dairy.
 

4. The isoflavones in soy milk deliver a powerful health punch. These compounds can protect us from certain types of cancer, ease menopause symptoms, and increase bone health.
 

5. Soy milk contains the prized omega-3 fatty acids, which are credited with increased brain function. Preliminary studies have shown that soy foods may even help to slow the onset or worsening of Alzheimer’s symptoms.
 

6. It’s a kinder environmental choice. If you are concerned with the environment or the welfare of animals, soy is an obviously superior choice to dairy.
 

Now that you know all of the amazing things soy can do, get out there and drink your soy milk! Making your own at home is easy and affordable, and you’ll be doing a fantastic favor for yourself.

It’s well-known that diet is the largest controllable factor in being and staying healthy. The foods that we choose to eat go a long way toward improving or degrading our health. A diet that is rich in whole foods, fresh fruits and vegetables, and low in saturated fat and cholesterol can help to prevent many diseases.
 
Adding soy to your diet is a great way to increase your dietary fiber, get a dose of healthy soy protein, and improve the health of your digestive system. Although more long-term studies are needed, preliminary studies have shown that consuming soy products can reduce the risk of some types of cancers.

The Role of Diet in Colon Cancer

Today, colon cancer is the third most prevalent type of cancer. Doctors believe that part of the reason for its high incidence is the lack of roughage in our diets. Most of us don’t eat enough fiber, so the harmful substances we eat sit in our intestines longer than they should.
 
Cancer-causing substances can leach into our systems from there. The solution is to eat a diet that is high in fiber and soy products. Fiber helps flush out the negative substances, and soy protein provides valuable protection against colon cancer. Studies have shown that diets rich in soy protein are likely to cut down on the incidence and/or severity of colon cancer.

One Simple Step to Reduce Your Risk of Colon Cancer

Adding soy to your diet is such a simple thing to do. And adding just one soy food per day may have a measurable effect on your colon health. Whether it’s a serving of tofu, a glass of soy milk, or a handful of soy nuts, the soy protein that you eat today could lead to improved health and a smaller risk of colon cancer tomorrow.

A little-known fact about making your own soy milk and tofu is that there are different types of soybeans to use for different purposes.  Some soybeans are best for processing into products like meat substitutes.  Others are best for harvesting young and eating straight out of the pod (edamame).  And some types of soybeans are ideal for being made into the creamy soy milk that you know and love so well.

Soybean Types 

Although there are some soybean types, like the Laura soybean, that are pretty much universally loved for soy milk, the type of bean that you use will depend largely on personal tastes.  Some people like a tangier taste to their soy milk and others like a smooth and mellow taste.

Mix and Match Soybeans 

The best way to find the perfect soybean type for you is to try a few different kinds.  Order a small quantity of several types and make a batch of soy milk with each.  Ask your family to try each type and keep notes on what you liked and disliked about each one.  You may even want to try a custom blend of two or more types of soy beans.  That way you will get the benefits of your favorite types all mixed into one delicious milk.

Find the Soybean for your taste

There are many sources for ordering soybeans online these days.  Many sellers will be happy to send you a sample of their beans if you don’t want to invest in a large quantity right away.  It’s definitely worth the time and effort it takes to find the perfect soybean for your tastes.

When people think fiber, images of cavemen eating bark off a tree may enter their minds. 
 

Just the word “fiber” scares taste buds and could even cause some to utter “ugh,” but the fact of the matter is; fiber isn’t all that bad.  In fact, fiber found in food today can even taste good!

Importance of Fiber

It’s no secret that fiber is a must when talking about a healthy diet.  Fiber has been shown to promote good digestion, lower cholesterol, and even prevent some cancers.  A recent Harvard study conducted on 40, 000 male health professionals found that high intake of dietary fiber reduced the risk of coronary heart disease by 40 percent compared to those who ate a low fiber diet. 
 

Unfortunately, modern day man has settled for a conventional animal-based Western diet, limiting his or her fiber intake.  For those who choose a healthier diet, (e.g., vegans), fiber is an important source for nutritional health. 

Two Types of Fiber

There are two types of fiber for your diet, soluble and insoluble, and there are many foods that have a combination of the two. 
 

Soluble fiber is believed to be helpful in lowering cholesterol. This fiber dissolves in water and slows down digestion in the stomach and intestines.  A great source of soluble fiber is found in barley, brown rice, carrots and dried beans. 
 

Insoluble fiber, or roughage, is indigestible.  It increases the volume of our bowel movements and usually aids in weight control.  Insoluble fiber can be found in Brazil nuts, flax seed, whole grain breads and cereals.  One of the healthiest foods that contain a combination of the two types of fiber is soybeans. 
 

Reduces risk of Diseases

One study showed that 25-40 grams of fiber per day has been linked to a reduced risk of developing a host of chronic diseases including cancer, heart disease, gastrointestinal conditions and obesity. 

Fiber and Soy

Foods made with soy tempeh, soy flour and whole soybeans contain the greatest amount of fiber.  A half cup of soy tempeh contains 7 grams of fiber, a half cup of soy flour contains 6 grams of fiber, and 1 cup of whole green soybeans (edamame) contains 10 grams of fiber.  And don’t forget about tofu!
 

In fact, one study found that 25 grams of soy protein per day has a cholesterol-lowering effect.  Not only do soybeans contain a great amount of fiber, but they are also excellent sources of iron and protein, plus they are low in fat content.  Some soybeans like green soybeans even contain Vitamin C; and yellow soybeans have calcium. 
 

When using soybeans as a source of fiber, think beyond the box; toss them in your favorite stir-fry and add them to your soups.  Chili is great with soybeans, as are most Mexican dishes.  Soybeans can be found in many foods and can be used in a variety of recipes.  Look for your favorite soy recipes for fiber-delicious foods.