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Bodytalk
Question: Does eating soy products help reduce the symptoms of menopause? Menopause relief
may be found in soyWhat foods are made with soy, other than tofu?
Answer: Preliminary studies show that the nutrient makeup of soybeans may ease some symptoms of menopause, as well as reduce the risks for some chronic diseases.
Soy foods are a complete protein. That means they contain all the essential amino acids.
Soybeans are also a good source of absorbable calcium, iron, B vitamins and zinc.
Soy foods are high in fiber, low in saturated fats and, because they are a plant food, contain no cholesterol.
In regard to relieving menopausal symptoms, including hot flashes, researchers believe that the phytoestrogens found in soy foods are responsible. These phytoestrogens may also inhibit estrogen-dependent tumor growth.
Eating soy food has many other benefits as well. Soy protein contains the phytochemical isoflavone and may help reduce serum cholesterol levels and inhibit the buildup of plaque in the arteries.
Additionally, calcium-rich soy foods help increase bone mass (and strength), which aids in the prevention of osteoporosis.
Eating soy products may also be beneficial to diabetics because the high fiber content of soy slows the absorption of glucose in the bloodstream.
Besides tofu, foods containing soy include soy flour, soy milk, tempeh, miso, textured vegetable protein (TVP), soy beans, and soy protein isolate (SPI).
Here are some suggestions for incorporating more soy into your diet:
Replace 15 percent to 25 percent of the wheat flour with soy flour when baking breads, cookies, and cakes and when making pancakes and waffles.
Soy milk can be substituted for cow's milk. Tempeh made from soy beans can be grilled or barbecued, and used in casseroles, soups and salads.
TVP is made from defatted soy flour. Use in place of meat in stews, soups, and sauces.
SPI is also made from defatted soy flour. It can be added to smoothies, pancake and waffle batters, or baked into muffins, breads and cookies.
Soy beans are used like any other dry (or canned) bean, and can be added to salads, soups and stir-frys.
You can also buy soy cheese, soy ice cream, soy burgers, soy dogs, soy beverages, and soy snacks.
Q: Is farmed salmon as healthy to eat as wild salmon?
A: In general, wild salmon is more nutritious than farm-raised salmon.
Unfortunately, most consumers don't have easy access to wild salmon, but if you do have a choice, go wild.
Farmed fish in net pens have lowered the cost and increased the availability of salmon, but it also creates a lot of local pollution (uneaten fish feed and fish excrement and waste).
There are also residual amounts of antibiotics and other medications required to keep the fish healthy in a contained environment can contaminate ground water.
Fish raised in pens may contain more saturated fat and less of the heart-healthy omega-3 fats, a consequence of what the farmers feed their fish. The main reason that health professionals recommend people eat more fish is that it increases omega-3 fats and decreases saturated fats in their diet.
Finally, wild salmon is darker in color, firmer in texture, and tastes better.
Health Events
Stephenie Karony is a certified health
and fitness instructor, a personal trainer and the author of
"Body Shaping with Free Weights." Send questions to her at
P.O. Box 262, Wailuku Hi. Her column appears on Wednesdays.