Are Soybeans a Healthy Food?

As you know, our emphasis at the World's Healthiest Foods is on consumption of delicious-tasting, whole, natural foods that have traditionally been used in cuisines worldwide. Seafood (including fish and shellfish) certainly fall into this category and have always been prized foods in many cultural traditions throughout the world.

Yet, like all foods, soy is not a "magic bullet." It needs to be incorporated into a person's Healthiest Way of Eating in a balanced and individualized way. I believe that soy needs to be eaten in moderation like it is in Asia where it has been linked with promoting health. In Japan, for example, individuals seldom consume large quantities of soy at one time as has often become the case with a "burger-replacement" type approach taken in the United States. The research makes it clear that when soy foods are consumed, traditional preparation methods-including the use of traditionally fermented soy products like fermented tofu, fermented miso, and fermented soy sauce-are best when it comes to our health.

At this point, no public health organization in the U.S.--including the National Cancer Institute, the American Heart Association and the American Dietetics--has created recommended daily intake goals for soy foods. In 1995 in Japan, with all soy food products taken into account, the average intake was 50-70 total grams per day (not grams of soy protein, but of the entire food), which would translate into approximately 2 ounces per day. This is less than the amount ordinarily used in the United States with respect to a single serving of soymilk and the amount of tofu in a stir-fry.

From an ecological standpoint, there are concerns about soybeans that are produced in a non "eco-friendly" way--including soybean production that involves destruction of millions of acres of tropical forest or savannah in South America. Although organically grown soybeans are not required to be produced in a sustainable manner, many organic growers do use sustainable methods, and I support those methods as a way of helping to ensure nourishing foods for generations to come.

Together with corn, soybeans are one of the most widely engineered food crops from a genetic standpoint. In the United States, over 90% of all soybeans produced have been genetically engineered in some way (usually for herbicide tolerance). Since certification of foods as organic is still prohibited if the foods have been genetically engineered, purchase of organic soybeans and soy products is an effective way to avoid consumption and promotion of genetically engineered beans.

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Soy Bean and Fennel Salad

The flavor of the fennel bulb makes this salad deliciously refreshing. Use canned soybeans for this recipe for a quick and easy high-protein salad that takes only minutes to prepare. One serving contains 62% of the daily value (DV) for vitamin K, 39% DV for vitamin C and 33 % DV for fiber; all of this for only 176 calories. Enjoy!

Prep and Cook Time: 15 minutes

Ingredients:

2 15oz cans of soy beans rinsed
1 1/2 cups fresh sliced fennel bulb
12 cherry tomatoes quartered
4 TBS finely minced onion
2 cloves garlic pressed
4 TBS fresh lemon juice
3 TBS chopped fresh parsley
3 TBS chopped walnuts
olive oil to taste
salt and pepper to taste

Directions:

1. Chop onions and garlic and let sit for 5 minutes to bring out their health-promoting properties.
2. Heat 1 TBS broth in a 10-inch stainless steel skillet. Healthy Sauted onions in broth over medium heat for 5 minutes stirring frequently, until translucent. Add garlic and continue to saute for another minute stirring constantly.
3. Mince onion and press garlic and let sit for 5 minutes to bring out their health-promoting properties.
4. Mix all ingredients together. This salad gets better as it sets, so if you have time, prepare it in advance.

Serves 4

For optimum flavor and nutrition serve with: Roasted Red Pepper Soup