Soy Milk Maker
Soyfoods vs. osteoporosis
Soyfoods Strengthen Diet
Eating soyfoods may be one easy way to help build strong bones and to lower risk of osteoporosis. Osteoporosis is most often seen in older people since bones become thinner, weaker, and brittle with aging. The United States has one of the world ’s highest rates of osteoporosis. Between 15 and 20 million American suffer from this disease. Women are more likely to an men to have poor bone health. One out of every five American women over the age of 65 has fractured one or more bones.
The good news is that diet and lifestyle changes can greatly reduce the risk of osteoporosis. As many as 60 different factors affect bone health. For example, exercise is very important for developing strong bones and for keeping bones from getting thin. Physical activity can slow the loss of bone matter that occurs with aging. In fact, exercise not only slows bone loss in the elderly, it actually leads to an increase in bone density.
A healthy diet is also important for strong bones. Some dietary factors, like caffeine, sodium, and protein, may speed bone loss. Nutrients, like calcium and vitamin D, help promote bone health. Adding soybeans and soyfoods to the diet may also help reduce the risk of osteoporosis. Soyfoods may work in three ways to protect the health of bones:
· Many soyfoods are rich in calcium.
· Soy proteins helps conserve calcium in the body.
· Compounds in soybeans may protect the strength of bones.
Soyfoods Provide Calcium
The best protection against osteoporosis in later life is having strong, dense bones early in life. Adequate calcium intake is crucial for this.
Although most people think of milk first as a source of calcium, many foods are rich in this nutrient. Legumes, such as soybeans, are naturally good sources of calcium. One cup of cooked soybeans contains about 12 percent of the adult calcium recommended daily allowance. Some brands of tofu are especially rich in calcium because they are made with a calcium salt. The calcium in soyfoods is very well absorbed by the body.
Soy Protein Helps Conserve Calcium
The bones are very dynamic, as they constantly break down and rebuild. Some calcium must come from the diet. As important as adequate calcium intake is, it is equally, or perhaps more, important to reduce the amount of calcium being lost from the body. A high intake of dietary protein can increase the loss of calcium and this may raise risk of osteoporosis. But all protein isn ’t equal in this regard. Studies show that soy protein does not have the same calcium-wasting effect. When people eat soyfoods in place of animal proteins, they excrete far les calcium in their urine.
Compounds in Soybeans Protect Bone Health
Soybeans are a unique source of a group of compounds called isoflavones. Soybeans are the only food that contains these compounds in significant amounts. One type of isoflavone called daidzein is very similar to a drug widely used in Asia and Europe to treat osteoporosis. This drug prevents bone from breaking down. When the drug is metabolized in the body, it produces daidzein – the same compound found in soybeans. This suggests that eating soyfoods – natural sources of daidzein – could help reduce the risk of osteoporosis. But another isoflavone in soyfoods, genistein, may also help. In one recent animal study, genistein was shown to inhibit breakdown of bone.
A Bone-Healthy Lifestyle
Many factors affect bone health. A lifestyle that promotes healthy bones includes the following:
· Exercise. Weight-bearing exercise, such as walking and running, is one of the most important factors affecting bone health.
· Adequate intake of calcium. Choose calcium-rich foods often. They include dark green leafy vegetables, broccoli, Chinese cabbage, many legumes (especially black beans, chickpeas, and baked beans), almonds, figs, and soyfoods, such as tofu made with calcium salts, fortified soymilk, tempeh, textured vegetable protein, and cooked soybeans.
· Moderate protein intake. Avoid excessive animal protein by eating more grains, beans, fruits and vegetables and by limiting meat and other animal foods.
· Limited sodium intake. Most sodium comes from processed foods.
· Add soyfoods to diet. Because many soyfoods provide calcium, are rich in the type of protein that does not induce calcium loss and are a source of isoflavones, they provide a unique way to improve bone health.
Used with permission of Vista Magazine, Issue 23, pg. 42-43.
This information was prepared by Mark Messina, PhD, and Virginia Messina, MPH, RD, authors of The Simple Soybean and Your Health. The Minnesota Soybean Growers Association (MSGA) and the Minnesota Soybean Research & Promotion Council (MSR&PC) are two very distinct and different organizations who work together toward a common goal. Thanks to http://www.mnsoybean.org/ for the use of this text.
Other information in coloured boxes
Calcium in Soyfoods (mg)
Soybeans (mature, ½ cup) 80
Soybeans (green, ½ cup) 130
Tempeh (½ cup) 77
Tofu (½ cup) 130*
Textured soy protein 85
(½ cup prepared)
Soymilk (1 cup) 80
* Depending on how it is processed, ½ cup tofu can provide between 80 and 435 mg calcium. The recommended daily allowance for calcium for adults is 800 mg.
