Joe:
I'd like to welcome Marie Oser to our "Meet the Author" series here on Pinksunrise.com. Marie is a freelance food writer who contributes to gourmet vegetarian and environmental publications. In her book, she defines 30 new and traditional soyfoods, most of which can be found in supermarkets and health food stores around the country. It also includes a guide to useful cooking techniques, tips on using spices, and soyfood exchange information. In this interview, Marie discusses the anti-cancer benefits of soy and suggestions for how much do you actually need. She also explores the beneficial properties of soy for diabetics and where you can find the newer and tastier soy products.

Soybeans & anti-cancer properties

Joe:
Marie, in your book, you write that the main isoflavone in soybeans called genistein can be helpful in preventing cancer. Could you elaborate on what scientific evidence supports this conclusion? Is there any way to quantitate the how much the reduced the risk would be? How much do you need to get this effect?

Marie:
Researchers specializing in investigating the relationship between soyfood consumption and cancer prevention at the National Cancer Institute,  found that soyfoods are rich in anticarcinogens. It was reported that genistein, the main isoflavone found in soybeans, not only can inhibit cancer  cell growth, it can also cause cancer cells to differentiate--that is, to go from cancer cells to normal cells, actually reversing the process. In addition, researchers further indicate that genistein inhibits angiogenesis, the growth of blood vessels which allow tumors to grow beyond a very small size. In this way, it appears Genestein blocks several key enzymes that tumor cells need to grow and thrive

According to Dr. Ritva Butrum, Vice President of Research at the American Institute of Cancer Research in Washington, D.C., in an October. 1999 Press release:

"Soy has been making headlines and sparking debate ever since several laboratory tests showed its potential to inhibit the development of breast cancer. Subsequent studies found the rates of several chronic diseases to be lower in Asian countries, where soy and soy products are a dietary staple. This observation spurred more research into soy's potential to combat cancer and other "Western" diseases like heart disease, stroke, and diabetes."

Laboratory studies have revealed that soy contains a class of plant chemicals called isoflavones. In cell cultures and animal tests, isoflavones have been shown to produce weak estrogen-like effects. A popular hypothesis suggests that these compounds "stand in" for estrogen at certain sites in the body, providing beneficial effects. At other sites, they may act as anti-estrogens, preventing full expression of the hormone's effects on tissues.

This may help to explain why high-soy diets have been specifically linked to lower risk of hormone-related cancers like those of the prostate and breast. It would also explain why soy seems to show health benefits at several sites in the body. Further laboratory studies have revealed that soy contains several plant chemicals that also impede or prevent the development of cancer. Among these additional compounds are protease inhibitors, which may slow the rate of cancer division in cells; saponins, which may prevent cancer cells from multiplying; and plant sterols, which also seem to block estrogen.

How much do you need?

In 1995 alone, more than 300 scientific papers were published attributing potent cancer fighting characteristics to genistein. But how much isoflavone particularly genistein, is needed each day to make a difference? That's difficult to say, because cancer is affected by many factors. However, based on epidemiological studies, Mark and Ginny Messina (authors of The Simple Soybean and your Health) recommend one serving of soyfoods a day--which provides approximately 25 to 40 mg. of isoflavones--in order to reduce the risk of cancer. Isoflavones, unlike vitamins, are not destroyed by conventional cooking methods, and what follows is the isoflavone content of selected foods:

• Soyfood Isoflavone
• Soymilk (1 cup) 40 mg.
• Tofu (1/2 cup) 40 mg.
• Tempeh (1/2 cup) 40 mg.
• TVP®, prepared (1/2 cup) 35 mg.
• Miso (1/2 cup) 40 mg.
• Soy Flour (1/2 cup) 50 mg.
• Soybeans,cooked (1/2 cup) 35 mg.
• Soy nuts (1 ounce) 40 mg.

Soy & diabetes

Joe:
Soyfoods have a low glycemic index in that they tend to produce a smaller increase in glucose than many foods. . Could you tell us more on how this works and perhaps how this can help someone on a diabetic diet?

Marie:
Soy has been shown to be helpful in controlling diabetes for the following reasons:

1. They have a low glycemic index which means that they do not increase blood glucose as significantly as other foods)
2. They are rich in soluble fiber
3. They may reduce blood cholesterol
4. They may improve renal function.

Diabetes is a chronic metabolic disease which effects the manufacture and utilization of insulin, a hormone whose function it is to convert sugar, starches, and other foods into energy. When there is inadequate insulin to in the bloodstream, the level of sugar in the blood, called glucose, increases. This is called hyperglycemia. Glucose, which is sometimes called "blood sugar," is a major source of fuel in the body.

A person with diabetes has abnormally high blood sugar levels. Over time, these elevated levels of blood glucose can damage different organs in the body. For example, an abnormally high blood glucose level will damage the kidneys. This is called diabetic nephropathy. In order to prevent or minimize this type of kidney disease, it is of vital importance that people with diabetes control their blood sugar levels.

Researchers investigating the effect of soy fiber on blood glucose levels after a meal found that the addition of 10 grams of soy fiber to a standard test meal significantly reduced the time it took for blood sugar to return to fasting levels. The authors mentioned that, while it can be difficult to consume some other fiber sources known to improve blood sugar, the individuals in their study found it easy to incorporate 10 grams of soy fiber into their diet.

Researchers also investigated a number of ways that soyfoods may be of special benefit to a person with kidney disease. Some approaches deal with the direct effect of plant protein, specifically soy protein, on kidney function. Other studies have identified ways in which soy may have a positive effect on those diseases and conditions known to cause or to contribute to kidney failure, such as, diabetes, high blood pressure, and elevated levels
of fat in the blood.

Dr. James Anderson, a well known soy researcher, and his colleagues have much to say about the benefits of soy for the diabetic in a recent study:

*At this time we feel it is safe to recommend that individuals at risk for developing kidney disease, secondary to their diabetes, try to incorporate one or two servings of soyfoods into their daily diet. These soy protein sources do not appear to have the same negative impact on kidney health as do their animal protein counterparts. One serving of soyfood can be used in the diabetic exchange meal plan as one protein exchange. Soy cheese and regular soy milk will also add one fat exchange. Due to the prevalence of obesity among type 2 diabetic individuals, and the relatively high fat content of some soy products, these individuals should be encouraged to use low-fat and non-fat soy alternatives. In particular, many tofu and soy beverage varieties come with varying amounts of fat. These products are generally readily available and offer a high quality soy protein with little change in product flavor or palatability.

* Anderson JW, Blake JE, Turner J and Smith B. (1998) Effects of soy protein on renal function and proteinuria in patients with Type 2 diabetes. Am J Clin Nutr 68(suppl): 1347S-53S.

The Diabetic Exchange List
To control blood sugar, many find it easiest to plan menus using Exchange Lists for Meal Planning, published by the American Dietetic Association. Soyfoods can be included in this menu planning approach using the following exchanges:

• 1/2 cup soybeans = 1 protein exchange
• 1/2 cup tofu = 1 protein exchange
• 1 tofu hot dog = 1 protein exchange
• 1/4 cup tempeh = 1 protein exchange
• 1/4 cup roasted soynuts = 1 protein exchange
• 1/4 cup prepared textured soy protein = 1 protein exchange
• 1 ounce soy cheese = 1 protein exchange plus 1 fat exchange
• 1 cup low-fat soy milk = 1 milk exchange
• 1 cup regular soy milk = 1 milk exchange plus 1 fat exchange

Soy: New & tastier ideas

Joe:
For the average American trying to eat healthier and use soy, it seems that the only choice is the mushy tofu that you see in the supermarkets. If you're not in a big city living near an Asian community, how do you find the variety and quality of soy products to make eating soy on a regular basis palatable?

Marie:
There has been an explosion of new and lighter products that make it so easy to incorporate the goodness of soy into every meal. And the best news is that more of these products are showing up on the shelves of mainstream supermarkets every day. In addition, products like the Mori-Nu lite and regular silken tofu continue to be in wide distribution in supermarkets and health food stores, nationwide and in Canada. This is the aseptically packaged tofu that I use in so many dishes from appetizer to dessert. Also available is a new product line of flavoring packets called "Mori-Nu Tofu Hero," that turns a box of tofu into a delicious meal in just minutes. These items , along with many kinds of soymilk join the growing number of alternative ingredients in supermarkets.

But, it's not just about tofu, anymore...Boca Burger, Yves, and Light Life, are among a number of manufacturers who market many delicious and credible meat analogs. White Wave Soy Silk, Pacific Foods, Westbrae, Edensoy and Soy Dream...all make terrific soymilk beverages. And they are found in supermarkets alongside more traditional foods.

In Soy of Cooking "The Soyfoods Pantry" lists over 30 new and traditional   soyfoods that are easy to use and widely available, and there is a handy   "Resource Guide" which lists manufacturers' contact information.

However, if you do not have access to major supermarkets or health food stores there is a wonderful resource available. The Mail Order Catalog  carries a wide variety of healthy, vegetarian and vegan foods and cookbooks.  This well established catalog store offers many styles of TVP (Textured  Vegetable Protein) nutritional yeast, soups, soy beverages and soymilk  powders, etc. They can be reached online at http://www.healthy-eating.com or by calling 800-695-2241.

Want to see more?

Sue's Soy Kitchen
Have you thought about soy?
Stop by our kitchen where we have prepared some tasty treats which are healthy too!
"Two soy beans up! - - Way up!"
- - Soybean Entertainment Weekly
""I can't believe I ate the whole thing!"
- - Soy & Tofu Times

• Introduction
• Soybeans & anti-cancer properties
• How much do you need?
• Soy & diabetes
• Soy: New & tastier ideas

Sue's Soy Kitchen
Have you thought about soy?
Stop by our kitchen where we have prepared some tasty treats which are healthy too!
"Two soy beans up! - - Way up!"
- - Soybean Entertainment Weekly
""I can't believe I ate the whole thing!"
- - Soy & Tofu Times

Soy of Cooking
Easy to Make Vegetarian, Low-Fat, Fat-Free, & Antioxidant-Rich Gourmet Recipes
by Marie Oser

Soyfoods: health supporting, convenient,& widely available
Endorsed by many prominent health professionals, inc. Ornish, & McDougall Soy of Cooking features 172 delectable dishes, appetizer to dessert. Over 30 new and traditional soy products are defined and used to create enticing recipes, all under 5 grams of fat per serving. nutrient analysis & soyfood exchange information.

More Soy Cooking
Healthful Renditions of Classic Traditional Meals
by Marie Oser

The Whole Soy Cookbook
175 delicious, nutritious, easy-to-prepare Recipes featuring tofu, tempeh, and various forms of nature's healthiest Bean
by Patricia Greenberg, Helen Newton Hartung

also see
Interview with author Patricia Greenberg

Now that medical research has confirmed that soy really can lower your cholesterol, slow bone loss, fight heart disease and cancer, and even moderate the symptoms of menopause, here are 175 delicious ways to incorporate soy products into your diet. These mouthwatering recipes--from potatoes au gratin, pizza, meat loaf, brownies, cheesecake, and ice cream to tiramisu, fajitas, and Cajun red-hot jambalaya--are inspired by old favorites and classic dishes from the world's best cuisines.

Better Basics for the Home:
Simple Solutions for Less Toxic Living
by Annie Berthold-Bond

also see
Sue's Fixit Corner
This book represents the culmination of her search for a more sustainable lifestyle. Taking her cue from an earlier time, Berthold-Bond, former editor in chief of Green Alternatives for Health and Environment, offers more than 800 simple and practical alternatives to common household toxins, covering everything from skin care to gardening. And the good news is that adopting her suggestions and formulas isn't hard at all.