Soybean

and Your

Health Elmer Enicola

Researcher, IPB-CSC-CA

UP Los Baños, College, Laguna

Soybean Composition

Oil (18%)

Fatty acids

Meal

Protein (36%)

Carbohydrate (30%)

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Nutrient from soybean From the oil and meal

Oil: Essential Fatty Acids Fatty acids

Palmitic (11%)

Stearic (4%)

Oleic (22%)

Linoleic (54%)

Linolenic (7%)

Picture credit: denofa.no

Oil: Vitamin E

Dietary Vitamin E “Higher intake of foods rich in vitamin E

may modestly reduce long-term risk of

dementia and Alzheimer disease.” –

conclusion

Research paper: Dietary Antioxidants and

Long-term Risk of Dementia

Arch Neurol. (2010) 67(7):819-825

Foods High in Vitamin E

Oil: Lecithin (emulsifier)

Protein Content, Cooked

Plant-based Foods

Soybean, boiled: 17%

Soymilk: 5%

Tofu, firm: 8%

Peanut, oil-roasted: 28%

Peanut butter: 25%

Animal-based Foods

Chicken, drumstick,

roasted: 28%

Pork, spareribs,

braised: 29%

Beef, ground, 75%

lean meat, patty,

broiled: 26%

Source of data: USDA National Nutrient Database for Standard Reference, Release 22

Picture credits: easyvegetarianrecipesblog.com (left); l-img.timeinc.net (above)

Other Nutrients

Vitamins

thiamin

riboflavin

niacin

folate

Minerals calcium

zinc

magnesium

iron

selenium

Micronutrient - Isoflavones

Class of active compounds classified as polyphenols

Antioxidant properties; important role in the prevention of degenerative diseases such as cancer and cardiovascular diseases

Other polyphenols – anthocyanins (dark-colored berries), hydroxycinnamic acids (coffee)

Abundant in Isoflavones

Source of data: USDA National Nutrient Database for Standard Reference, Release 22

Disease Protection Heart disease, cancer, osteoporosis,

diabetes, obesity

Contra Heart Disease Soy protein directly lowers blood

cholesterol levels

“25 grams of soy protein a day as a part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease” - US FDA-Approved Health Claim

Chinese postmenopausal women who consumed the most soy were 86% less likely to report a heart attack

Contra Cancer

Soy intake in early

childhood reduce

breast cancer

incidence later in life

men who eat soyfoods

daily are less likely to

develop prostate

cancer

Contra Osteoporosis Isoflavone-rich

soyfoods or

isoflavone

supplements result in

reduced bone loss

Asian women who

consume soy tend to

have stronger bones

Contra Diabetes Soy intake associated

with lower risk of Type-2

diabetes

Survey of >56,000 men

& women

International Medical

Center of Japan, 2010

Isoflavones

Contra Obesity Dietary protein is

more satiating than

fat and carbohydrate

High soyprotein

breakfast more

satieting

European J

Nutrition (2009)

42(2):92-100

Health Issues Against

Soybean Gout, breast cancer patients, allergy

Health Issue: Gout

Gout

Caused by excess

uric acid in blood

Crystals forming in

the joints result in

pain

Uric Acid & Purines

Uric acid is a waste product from

metabolism of purines

Purines form part of the chemical

structure of our body

Some purines are made by the

body; others come from the foods

we eat

0 100 200 300 400 500 600

Pig's liver

Fish, sardines in oil

Pork chop, Chicken breast

Mungbean, 33% water

Chickpeas, 33% water

Tofu (tokwa)

Sweet Corn, Banana

String beans (sitaw)

Potato, Carrot, Tomato

mg/100 g

Purines in Selected Foods (1)

Purines in Selected Foods (2)

High levels of purines best to avoid

Moderate levels of purines eat occasionally

Low levels of purines no restriction

Liver Asparagus Carbonated drinks

Kidney Beef Coffee

Anchovies Chicken Fruits

Sardines Crab Breads

Mussels Duck Grains

Bacon Ham Cheese

Scallops Kidney, lima beans Eggs

Cod, trout Mushrooms Milk products

Veal, venison Oysters Sugar

Turkey Pork Tomatoes

Alcohol esp beer Shrimp Green vegetables

Based on research… Title: Purine-rich foods, dairy and protein intake, and the

risk of gout in men

Conclusion:

Higher levels of meat and seafood consumption are

associated with an increased risk of gout

Higher level of consumption of dairy products is associated

with a decreased risk

Moderate intake of purine-rich vegetables or protein is not

associated with an increased risk of gout

Source: N Engl J Med. (2004) 350(11):1093-103

Health Issue: Breast Cancer

Claim: Soy food

intake is bad for

persons suffering

from breast

cancer

Based on research… Title of Article: Soy Food Intake and

Breast Cancer Survival

Conclusion: “Among women with

breast cancer, soy food consumption

was significantly associated with

decrease risk of death and

recurrence.”

Source: JAMA (2009) 302(22):2437-3443

Health Issue: Allergy

Soy protein can cause allergic reactions

in some people

Other allergy-causing foods - milk, eggs,

peanuts, tree nuts (walnuts, pecans,

almonds, etc.), wheat, fish, and shellfish

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Eat your

soybeans!

Ganito kami noon…

“There once was a Filipino hombre Who ate rice, pescado y legumbre …”

A Filipino Hombre (c. 1900)

from The American Songbag by Carl Sandburg

Ngayon…

http://www.tipidmeals.com

Teach your children to eat

legumes and vegetables

Serve vegetables to

first increase

vegetable

consumption in

preschool children

Am J Clin Nutr (2010)

91:1237