What is soy milk?

Soy milk is made by soaking soybeans, grinding them with water. The fluid which results after straining is called soy milk. You can make soy milk at home with basic kitchen tools or with a soy milk machine. Soy milk is most commonly found in aseptic cartons. Most of the soy milk available in the market is flavoured and fortified with extra calcium or vitamins. The most popular flavours are vanilla and chocolate. Some producers add thickeners to their soy milk to give it a mouth feel of cow's milk. Traditionally, soy milk has a beany taste which is well accepted by the Chinese, but less by the Western palate. By using correct processing techniques, this beany taste can be reduced or eliminated. Recently, with the recognition of its health benefits and with its improved flavor and texture, soy milk has now a high and rising acceptance. Sometimes, use is made of protein isolates from soy bean which are mixed with water, oils, sugars, stabilisers to give it a milky appearance. This type of product should be described as soy drink and is not as wholesome as real soy milk.

Nutritional values of soy milk

Plain soy milk is very nutritive: it's an excellent source of high quality proteins, isoflavones and B-vitamins. Soy milk is free of the milk sugar (lactose) and is a good choice for people who are lactose intolerant. Also, it is a good alternative to those who are allergic the proteins of cow's milk.

Making your own soy milk

In China and Japan fresh soy milk is made daily using a simple, centuries-old process of grinding soaked soybeans and pressing the soy milk out of the beans. There, soy milk is sold by street vendors or in cafes. Soy milk is served hot or cold and is often flavored with soy sauce and vegetables to produce a spicy soup.

Many people find the cost of commercial soymilk to be prohibitive and make soy milk at home. They soak and crush soy beans and filter the liquid, which is soy milk. Some have invested in a soy milk machine that cooks and grinds the soy beans and makes soy milk, fresh in your own home. There are different brands of soy milk machines on the market (Miracle Soy Wonder, SoyJoy Automatic Soy Milk Maker, SoyToy Soy Milk Machine, Soyapower). You don't need these machines to make good quality soy milk, but they make life easier and give a high yield.

Chocolate pudding

Ingredients

1 liter soy milk
1/2 teaspoon salt
2 tablespoon sugar
100 g corn starch
150 g dark chocolate
1/2 teaspoon vanilla extract, or too taste

Servings: 6

Recipe directions

This chocolate pudding recipe gives a very thick pudding which will keep its form when turned out of the mould. If you like a more liquid pudding use 60 g corn starch instead of 100 g.

Add the corn starch to about 200 ml soy milk and mix to get a smooth slurry.

In the meantime bring the remaining 800 ml soy milk to boil. Add the sugar. When boiling slowly add the starch mixture, while stirring constantly. Continue to boil for a minute. Remove from heat, add the chocolate and salt and stir until the chocolate is dissolved.
Moisten the inside of a pudding mould with water. This step insures that the pudding will come out of the mould smoothly. Poor the chocolate pudding in the mould and let it cool down. Turn the pudding out of the mould on a serving plate.
Serve the chocolate pudding as such or with some brown sugar.

Chocolate facts

Everybody likes chocolate because of its melt-in-the-mouth consistency. Some people even crave chocolate as it contains some chemicals, such as anandamide and phenylethylamine, which creates a soothing effect on the brain. Eating chocolate releases endorphins, which act as pain reliever, in our brain. Chocolate does not cause acne. Dark chocolate is more healthier than milk chocolate.
These are some levels of nutrients in 100 g dark chocolate: 5.3 g protein, 397 mg potassium, 63 mg calcium and 3.2 mg iron. Chocolate also contains some vitamins and large amounts of antioxidant polyphenols, which can help to prevent oxidative damage to our cells and reduces the risk of heart disease and cancer.

t's very easy to make soy milk at home. If you make soy milk on a daily basis you might find an automatic soymilk maker (also called soy milk machine) such as Soyajoy, Soylife, Miracle, Soyquick, Soyawonder or Vegan Star very helpful.

Step1: Ingredients

You need about 125 g whole soya beans to make 1 liter of soy milk.

Step2: Soaking and dehulling the soya beans

Clean the soya beans and soak them in water for 10 - 16 hours. Although not necessary, you can remove the hulls be kneading the soya beans and flushing the loose hulls with water. Removing the hulls makes the extraction process more efficient. An alternative is to crack the soya beans before soaking. The hulls come loose easily and can be washed away. When you use cracked soya beans you need less soaking time: 6 - 8 hours.

Step3: Heating the soya beans (optional)

Heating the soya beans will destroy enzymes which are responsible for the development of beany flavour. This heating can best be achieved by microwaving the wet soaked soya beans during 2 minutes.

Step4: Grinding the soya beans

Grind the soaked soya beans and 1 liter water in a blender. Sieve the mixture trough a cheese cloth and recover the soy milk. The insoluble material which remains on the sieve is called okara, and can be used as an ingredient for bread making or as cattle feed.

Step5: Boiling the soy milk

Heat the soy milk till boiling point and continue boiling for about 5 to 10 minutes. After cooling, the soy milk is ready and can be kept in the fridge for another 3 days.

Step6: Flavouring the soy milk (optional)

The soy milk can be drunk as such but taste can be improved by adding some salt (also cow milk contains a lot of salt).
With soy milk you can easily make your own fruit smoothie. Fruit smoothies are very healthy because they contain soy milk and a lot of fresh fruits.

Benefits of Soy Milk

As the taste of commercial soy milk improves more and more people are drinking it as enjoyment. But many people drink soy milk for the added health benefits. So what are the benefits of drinking soy milk as compared to cow’s milk?

Benefit 1: Soy milk contains only vegetables proteins

Vegetable proteins have the advantage that they cause less loss of calcium through the kidneys. It is known that a diet rich in animal (and dairy protein) creates a higher risk for osteoporosis.

Benefit 2: Soy milk contains no lactose

About 75 percent of the world population cannot tolerate lactose. Some ethnic groups are more affected than others. For example 75 percent of Africans and 90 percent of Asians have lactose intolerance. As an additional benefit, soy milk contains the prebiotic sugars stachyose and raffinose. These prebiotic sugars boost immunity and help decrease toxic substances in the body.

Benefit 3: Fewer people are allergic to soy milk

Only 0.5 percent of the children are allergic to soy milk, whereas 2.5 percent is allergic to cow’s milk.

Benefit 4: Soy milk reduces cholesterol

The saturated fats in cow’s milk are unhealthy and increase your cholesterol. The protein in cow’s milk has no benefits for the cholesterol. Soy protein can decrease cholesterol levels. The FDA (Food and Drug Administration of US) confirms that soy protein, as part of a diet low in saturated fat and cholesterol may significantly reduce the risk of coronary heart. The FDA recommends to incorporate 25 grams of soy protein in your daily meals.

Benefit 5: Soy milk contains no hormones

Cow’s milk contains natural hormones (from the cow) but also synthetic hormones, which can influence the good working of our own body. The synthetic hormone rBGH (recombinant bovine growth hormone) increase milk production by as much as 20 percent.

Benefit 6: Soy milk does not cause insulin dependent diabetes

Although no general consensus exists among scientists, some studies have shown an association between drinking cow's milk in early life and the development of insulin dependent diabetes. This association does not exist with soy milk.

Benefit 7: Soy milk is rich in isoflavones

The presence of isoflavones is the most important and unique benefit of soy milk. Each cup of soy milk contains about 20 mg isoflavones (mainly genistein and daidzein). Cow’s milk does not contain isoflavones. Isoflavones have many health benefits including reduction of cholesterol, easing of menopause symptoms, prevention of osteoporosis and reduction of risk for certain cancers (prostate cancer and breast cancer). Incidents of these cancers are very low in countries with high intake of soy products, including soy milk. Isoflavones are also antioxidants which protect our cells and DNA against oxidation.

Nutritional values of soymilk

Soymilk is an excellent source of high quality protein and B-vitamins. Soymilk is not a rich source of calcium, this is way most commercial soymilk products are fortified with calcium.

Soymilk naturally contains isoflavones, plant chemicals that help lower LDL ("bad" cholesterol) if taken as part of a "heart healthy" eating plan.

Nutrional values of soymilk (per 100g):

Water	93.3	g
Energy	33.0	kcal
Energy	138.0	kJ
Protein	2.8	g
Fat (total lipid)	2.0	g
Fatty acids, saturated	0.214	g
Fatty acids, mono-unsaturated	0.326	g
Fatty acids, poly-unsaturated	0.833	g
Carbohydrates	1.8	g
Fiber	1.3	g
Ash	0.27	g
Isoflavones	8.8	mg
Calcium, Ca	4.0	mg
Iron, Fe	0.58	mg
Magnesium, Mg	19.0	mg
Phosphorus, Mg	49.0	mg
Potassium, K	141.0	mg
Sodium, Na	12.0	mg
Zinc, Zn	0.23	mg
Copper, Cu	0.12	mg
Manganese, Mn	0.17	mg
Selenium, Se	1.3	µg
Vitamin C (ascorbic acid)	0.0	mg
Thiamin (vitamin B1)	0.161	mg
Riboflavin (vitamin B2)	0.070	mg
Niacin (vitamin B3)	0.147	mg
Panthotenic acid (vitamin B5)	0.048	mg
Vitamin B6	0.041	mg
Folic acid	1.5	µg
Vitamin B12	0.0	µg
Vitamin A	3.0	µg
Vitamin E	0.010	mg
[Source: USDA Nutrient Database for Standard Reference]

History of soy milk

The oldest evidence of soy milk production is a Chinese mural incised on a stone slab. It shows a kitchen scene that proves that soy milk and tofu were being made in China during the period A.D. 25-220. The oldest written reference to soy milk appeared in also in China at about A.D. 1500., in a poem "Ode to Tofu" by Su Ping.The earliest European reference to soy milk was in 1665 by Domingo Fernandez de Navarrete and in 1790 by Juan de Loureiro, a Portuguese missionary who lived in Vietnam. All these early references to soy milk only mentioned soy milk as part of the process for making tofu. Only 1866, Frenchman Paul Champion, who had traveled in China, mentioned that the Chinese drank hot soy milk for breakfast.

Soy milk was first referred to in the United States by Henry Trimble in 1896 in the American Journal of Pharmacy. In 1910, Li Yu-ying, a Chinese living in Paris founded the world's first soymilk factory. In 1917, the first commercial soymilk in the US was produced J.A. Chard Soy Products in New York.

The first calcium fortified soy milk was produced in 1931 by Madison Foods, Tennessee. This Madison Foods company was run by the faculty of the Madison College. In 1939 Miller started to produce canned liquid soy milk, which was called Soya La, because the dairy industries prevented Miller from calling the product "soy milk".

Calcium Fortification of Soy milk

Dairy products provide most of the dietary calcium in Western countries, where soy milk is becoming increasingly popular. Natural soy milk contains only 200 mg calcium per liter, which is 6x less than cow milk. Therefore, most commercial soy milks are fortified with extra calcium up to a level 1200 mg/L, which is the same as that of cow milk. Manufacturers of soy milk use this specific level of 1200 mg/L to provide an alternative calcium source to cow milk. However, the question is do we really need such high calcium levels in soy milk? Obviously, manufacturers want to avoid the debate about optimal calcium levels and simple use same levels as found in cow milk, which is traditionally a recommended source of calcium. However, studies have shown that a higher intake of milk and calcium from milk is associated with a higher risk of osteoporosis. The Harvard's Nurses' Health Study, which involved about 57,000 women, showed that women who consumed the most calcium from dairy products had almost double the rate of hip fractures compared to women who received the least calcium from dairy products.

Sources of Calcium in Soy Milk

Most manufacturers use tri-calcium phosphate as calcium source. Other calcium sources are calcium carbonate and vegetable calcium from seaweed (Lithothamnium Calcareum). In addition, the calcium in the water, used in the soy milk manufacturing process, can be significant. The calcium level of municipal water or well water can range from 0 mg/L up to 600 mg/L.

Bioavailability of Calcium in Soy Milk

A study by Robert Heaney and colleagues entitled "Bioavailability of the Calcium in Fortified Soy Imitation Milk, with some Observations on Method" (2000, The American Journal of Clinical Nutrition) found that calcium from soy milk, fortified with tri-calcium phosphate, has an absorption efficiency of 75% compared to cow milk. Another study by Yangdong Zhao entitled "Calcium Bioavailability of Calcium Carbonate Fortified Soy Milk is Equivalent to Cow's Milk in Young Women" (2005, The Journal of Nutrition) found that calcium carbonate in soy milk had the same bioavailability than calcium from cow milk and had a higher bioavailability than tri-calcium carbonate. The lower bioavailability of tri-calcium phosphate is probably coming from the phosphate, which precipitates the calcium in the intestine. Soy milk contains phytochemicals, such as isoflavones and phytic acid, which may influence calcium absorption. Some studies have shown that isoflavones stimulate estrogen receptors in the intestine and increase calcium absorption, whereas other studies failed to show such effect. Phytic acid is known to inhibit calcium absorption but the low levels (less than 0.01%) found in soy milk are unlikely to have any influence.

Soy Protein Powder

Soy protein powder is a term to describe many products. Pure soy protein powder is powdered soy protein isolate or soy protein concentrate. This type of powder is mainly used in the food industry. However, soy protein powder is also used for powdered protein shakes, consisting of a complex mix of soy protein powder and other ingredients including thickeners, flavours, sweeteners, sugars, minerals and vitamins. It is an easy and efficient way to add soy protein to your foods and drinks. Compared to dairy-based protein powders, soy protein powder has some minor disadvantages. Soy protein powder does not dissolve that well (needs more shaking), may have a beany taste (can be masked with flavours) and can cause flatulence to people sensitive to soy sugars.

Health benefits

The health benefits of soy protein powders are coming from the soy protein and the associated isoflavones. A daily diet low in cholesterol and saturated fat and containing 25 grams of soy protein may reduce the risk of heart disease. The soy protein has a high biological value and contains all essential amino acids . Soy isoflavones have been recognized for many health benefits, including lowering the risk of heart disease, breast cancer, prostate cancer and osteoporosis. Soy isoflavones act as anti-cancer agents because they are antioxidant, inhibit the growth of blood vessels required to feed tumours and inhibit the protein production in cancer cells. Soy isoflavones are also beneficial for menopausal women because they may ease menopausal symptoms and help to maintain strong bones.

Isoflavones in Soy Protein Powder

The isoflavones content of the commercial soy protein powder is not always mentioned on the package. The isoflavones content can vary a lot and will depend on the method used to extract the soy protein.

Brands of Soy Protein Powder

There are many brands of soy protein powder. GeniSoy is a well-known brand of soy protein powder which can be blended with juice or other liquids to make nutritious shakes. One scoop of Genisoy protein powder contains 25 g soy protein isolate and 20 vitamins and minerals. Soy protein Supro Protein Powder contains similar amounts of soy protein (23 g) and is sweetened with stevia. Jarrow Iso-Rich Soy is made from water extracted soy protein isolate and is enriched with extra isoflavones.

Soy Protein Health Claim

In October 1999 the Food and Drug Administration (FDA) of the US gave food manufacturers permission to claim on foods high in soy protein that they may help lower heart disease risk. A similar claim was approved a few years before for oat bran. Allowing health claims encourages food manufacturers to make more healthy products. Soon after the soy protein health claim was approved concerns arose about certain components in soy products, particularly isoflavones and anti-nutrition compounds. According to Elizabeth A. Yetley, Ph.D., lead scientist for nutrition at the Food and Drug Administration's Center for Food Safety and Applied Nutrition, every dietary health claim that has ever been published has had controversy. All foods, including soy, consists of many chemicals that can be beneficial for most people, but can be harmful to some people when used inappropriately.

Many controlled clinical studies have shown that foods rich in soy protein can have considerable value to heart health. A review of these scientific studies prompted Food and Drug Administration to allow a health claim on food labels stating that a diet containing 25 grams of soy protein, also low in saturated fat and cholesterol, may reduce the risk of heart disease. Most research involved whole soy foods including soy milk, tofu and soy protein. The recent controversy focuses mainly on specific components of soy, such as the soy isoflavones, but not the whole soybean or intact soy protein. These isoflavones extracts are sold as dietary supplements for use by women to help ease menopausal symptoms. Isoflavones act as weak estrogens and could have drug-like effect in the body. Some suggest that intake of isoflavones might increase the risk of breast cancer. Scientists are far from conclusive. Some studies even show the opposite, that soy may help prevent breast cancer. The Food and Drug Administration claim is only limited to foods containing intact soy protein and not to isoflavones extracts. According to Margo Woods, D.Sc., associate professor of medicine at Tufts University, there are probably hundreds of protective compounds in soy foods and it is just too big a leap to assume that a pill could do the same thing.

The Food and Drug Administration determined that diets 25 g of soy protein (four daily servings of 6.25 g soy protein) can reduce levels of low-density lipoproteins (bad cholesterol) by as much as 10 percent.The quantity of 25 g soy protein seems high but soy protein is actually easy to consume 25 g of soy protein. For example following foods are rich in soy protein:

• Four ounces of firm tofu contains 13 g of soy protein.
• A soy burger contains 10 to 12 g of protein.
• One cup of soymilk contains 10 g of protein.
• One soy protein bar delivers 14 g of protein.
• One half cup of tempeh provides 19.5 g of protein.

Criteria for Soy Protein Health Claim

To qualify for the soy protein health claim, foods must contain at least 6.25 grams of soy protein per serving and comply to other criteria, such as low content of fat, sodium and cholesterol. To qualify for the soy protein health claim, foods must contain per serving:

• 6.25 g soy protein
• less than 3 g fat
• less than 1 g saturated fat
• less than 20 mg cholesterol
• less than 480 mg sodium for individual foods, less than 720 mg sodium for main dish, and less than 960 mg sodium for complete meal.

Soy Protein Isolate

Soy protein isolate is the soy protein with the highest content of protein. It is made from defatted soy meal by removing most of the fats and carbohydrates, yielding a product with 90 percent protein. Therefore, soy protein isolate has a very neutral flavour compared to other soy products. Because most of the carbohydrates are removed, the intake of soy protein isolate does not cause flatulence. Pure soy protein isolate is difficult to find in stores and is mainly used by the food industry and less by consumers. Maybe you can find it in health stores or in the pharmacy section of the supermarket. It is mainly found combined with other food ingredients; for example, soy protein shake powder is a mixture of soy protein isolate with flavours, minerals and vitamins.

Industrial use of soy protein isolate

Soy protein isolate is used in the food industry for nutritional (increasing protein content), sensorial (better mouthfeel, bland flavour) and functional reasons (for applications requiring emulsification, water and fat absorption and adhesive properties).

Soy protein isolate is used in following food products:

• snacks
• meal replacements
• breakfast cereals
• energy and protein bars
• weight loss ready-to-drink beverages
• soups, sauces and prepared foods
• baked foods
• ice cream, yogurt and other dairy or dairy-free products
• meat alternatives
• processed meat, poultry and fish products

Use of soy protein isolate by consumers

You can use soy protein isolate in different ways. It can be added to your favourite juice, it can be added to milk shakes or smoothies, or it can be sprinkled on cereal to boost the protein content. Homemade soy yogurt, which is often too watery, can be made thicker by adding some soy protein isolate. The thickness of yogurt is the result of the coagulation of proteins in an acid environment.

Nutritional and health benefits of soy protein isolate

Soy protein isolate is a complete vegetable protein. It contains all essential amino acids for growth and it is equal in quality to the protein in meat, milk and eggs. On the other hand, it has a very low fat content. Soy protein isolate may reduce the risk of coronary heart disease. There are also indications that soy protein can help in the prevention of osteoporosis, some cancers and menopausal symptoms. However, soy protein isolate may have less health benefits than whole soybeans or soy protein concentrates. During the production of soy protein isolate the protein is washed with alcohol, removing most of the isoflavones. The isoflavones have many health benefits such as improving arterial vasodilatation, lowering cholesterol and inhibiting atherosclerosis.

Textured Soy Protein

Textured soy protein, often called TSP, is used by the food industry in many foods products, mainly foods that resemble meat products such as beef, pork or chicken. Textured soy protein is also available in health stores. It is granular in texture and once rehydrated it has the texture of minced beef. Textured soy protein is also available in larger pieces that take on the consistency of stew meat after rehydration or as ready to eat soy jerky.

Production of Textured Soy Protein

Textured soy protein is made from defatted soy flour that is compressed and processed into granules or chunks. During this process, the structure of the soy proteins changes in fibres. Most textured soy protein is produced from defatted soy flour, soy flakes or soy concentrates with an extrusion process. This extrusion technology can form a fibrous matrix which is almost similar than that of meat.

Use of Textured Soy Protein

Textured soy protein has a shelflife of more than a year when stored dry at room temperature. After rehydration, it should be used at once or stored for a max 3 days in the refrigerator. To use textured soy protein read the instruction on the packages. Normally it says to rehydrate the protein in cold or hot water and to let it rehydrate for a few minutes. When you add a bit of vinegar or lemon juice the textured soy protein rehydrates quicklier. Textured soy protein can replace, completely or partly, ground beef in most recipes.

Nutritional values

Textured soy protein is rich in protein and extremely low in fat and sodium. Textured soy protein shall contain at least 35% protein on a moisture free bases. It is also a good source of fiber and isoflavones.

Soy Protein Concentrate

Soy protein concentrate is made by removing a portion of the carbohydrates (sugars) from dehulled and defatted soybeans. There are different soy protein production methods. The most frequent method used is alcohol extraction although this method results in most loss of the soy isoflavones. However, when the water extraction method is used to remove the sugars, there is a good retention of the isoflavones in the final product. Soy protein concentrate retains most of the fiber of the original soybean. Soy protein concentrate is widely used as functional or nutritional ingredient in a wide variety of food products, mainly in baked foods, breakfast cereals and in some meat products. Soy protein concentrate is used in meat and poultry products to increase water and fat retention, and to improve nutritional values (more protein, less fat).

Soy protein concentrate should contain at least 65% protein on a moisture free basis. The protein can have different solubility characteristics, depending on the extraction method. Some applications, such as drinks, require a highly soluble protein. The soy protein concentrate made with the alcohol wash will have low solubility.

Soy protein concentrates are available in different forms: granules, flour and spray dried.

Soy protein concentrate is very digestible and therefore suited for children, pregnant and lactating women and elderly. It is in pet foods and milk replacers for calves and pigs. Soy protein concentrate is even used for some non-food applications.

Benefits of Soy Protein

Soy protein is very healthy: it is very low in fat, contains no cholesterol and contains phytochemicals. The main phytochemicals in soy protein are isoflavones, saponins and phytc acid. These phytochemicals are strong antioxidants but have many other properties. Soy protein and its associated phytochemicals seem to reduce heart disease, osteoporosis and risk of cancer.

Soy Protein and Heart Disease

Soy protein reduces the cholesterol and help to reduce the risk of heart disease. The most important scientific study about the relationship of soy protein intake and heart disease is the meta-study by Anderson et al (Meta-analysis of the effects of soy protein intake on serum lipids. N Engl J Med 1995;333:276-282). They concluded that the consumption of soy protein rather than animal protein significantly decreased serum concentrations of total cholesterol, LDL cholesterol, and triglycerides without significantly affecting serum HDL cholesterol concentrations.
Anthony MS et al found that isoflavones in soy protein improve cardiovascular disease risk factors without apparent deleterious effects on the reproductive system of peripubertal rhesus monkeys (Soybean isoflavones improve cardiovascular risk factors without affecting the reproductive system of peripubertal rhesus monkeys. Journal of Nutrition 1996;126:43-50).
Erdman, J.W et all recommend in their study (Soy protein and cardiovascular disease: A statement for healthcare professionals from the nutrition committee of the AHA. Circulation 2000;102(20):2555-9) that including soy protein in a diet low in saturated fat and cholesterol promotes heart health. They found that the daily consumption of more than 25 g soy protein, with its associated isoflavones, could improve lipid profiles in hypercholesterolemic humans. They also found that soy protein without the isoflavones appears to be less effective in preventing heart disease. Taking isoflavones supplements without soy protein does not lower cholesterol but may provide other cardiovascular benefits.

Soy Protein and Osteoporosis

Research suggests that consuming soy protein and the replacement of animal protein with plant protein may protect against osteoporosis. Although Japanese women consume less calcium than most Western women do they have a lower prevalence of fractures. This could be explained by the soy protein consumption of Japanese women. Alekel, D.L. et al found that soy isoflavones attenuated bone loss from the lumbar spine in perimenopausal women.
Source: Isoflavone-rich soy protein isolate attenuates bone loss in the lumbar spine of perimenopausal women. Am J Clin Nutr 2000;72(3):844-52.

Soy Protein and Abdominal Body Fat

Soy protein contains calories, about 4 kcal per g, but does its consumption increase our body fat? Of course, if you add extra soy protein to your diet you may expect weight increase, but how does soy protein compare with for example dairy protein. One study investigated the effect of a daily supplementation of soy protein or dairy protein on body fat of postmenopausal women [1]. The researchers found that the group who consumed soy protein lost abdominal fat (-12 ml), whereas the group who had the soy protein replaced with dairy protein (casein) showed an increase in abdominal fat (+39 ml). Other parameters, such as total body fat, insulin secretion and lean mass did not differ between the groups. This study concluded that a daily supplementation of soy protein prevents the increase in subcutaneous and abdominal fat, observed with an isocaloric casein placebo in postmenopausal women.
Source: Effect of a daily supplement of soy protein on body composition and insulin secretion in postmenopausal women. Fertil Steril. 2007 Dec;88(6):1609-17.

Soy Protein and Cancer Risk

Epidemiological studies suggest that soy protein may reduce the risk of certain cancers, including breast cancer and prostate cancer. Japanese women, who eat a lot of soy protein (mainly from soy tofu and miso), have a much lower risk of breast cancer or prostate cancer than Western people have. The anti-cancer effect of soy protein could be explained by the phytochemicals, which are associated with the soy protein. These phytochemicals include the isoflavones genistein, daidzein and glycitein, phytic acid, saponins and protease inhibitors. Isoflavones and phytic acid have strong antioxidant properties and can prevent oxidative damage by free radical to our DNA and cells. Shu X.O. et all suggest that high soy intake during adolescence may reduce the risk of breast cancer in later life (Soyfood Intake during Adolescence and Subsequent Risk of Breast Cancer among Chinese Women. Cancer Epid Biomarkers Prev. 10: 483-488). The inverse association between soy protein intake and reduces risk of breast cancer was observed for each group of soyfoods examined.

What is soy protein?

Soy protein has been used since 1959 as ingredients for its functional properties in a variety of foods such as salad dressings, soups, vegetarian foods and meat imitations. Its functional properties are emulsification and texturizing. Recently the popularity of soy protein is increasing, mainly because of its health benefits. It has been proven that soy protein can help to prevent heart problems and many countries allow health claims for food, which are rich in soy protein.

In the US a soy protein health claim is allowed under the following conditions:

• One serving must contain at least 6.25 grams of soy protein.
• One serving may contain max 3 grams of fat, unless the product consists of or is derived from whole soy and contains no fat in addition to the fat inherently present in the whole soy. Of these 3 grams of fat max 1 gram may be saturated fat, representing max 15% of the total calories.
• The serving must contain less than 20 milligrams of cholesterol.
• The food must be low in sodium: less than 480 milligrams for an individual food, less than 720 milligrams for a main dish and less than 960 milligrams for a meal product.

Categories of soy proteins

Soy proteins can be divided into different categories according to their production method:

• Soy protein isolate is the most refined form of soy protein and is mainly used in meat products to improve texture and eating quality. Soy protein isolate contains about 90 percent protein.
• Soy protein concentrate is basically soybean without the water soluble carbohydrates. It contains about 70 percent of protein.
• Textured soy protein, often called TSP, is made from soy protein concentrate by giving it some texture. TSP is available as dry flakes or chunks. It will keep its structure when hydrated. Hydrated textured soy protein chunks have a texture similar to ground beef. It can be used as a meat replacement or can be added to meat. Textured soy protein contains about 70 percent protein.

Omega 3, 6, 9

The Omega 3, 6 and 9 groups of fatty acids all contain essential fatty acids necessary for good health. The difference between them lies in the position of the first double bond from the methyl end or the Omega end of the carbon chain. As its name implies, the Omega 3 fatty acids have their first double bond at the 3rd position from the end of the chain, and likewise with the other two. Omega 6 has its first double bond at the 6th position from the end and Omega 9 has it at the 9th position from the end of the chain.

The following table represents the main fatty acids found in Omega 3, 6 and 9

Main components of Omega 3, 6, 9
Omega 3	Omega 6	Omega 9
alpha-linolenic acid ALA	Linolenic acid LA	Oleic acid OA
eicosapentaenoic acid EPA	Gamma-linolenic acid GLA
docosahexaenoic acid DHA	Dihomogamma linolenic acid DLA
	Arachidonic acid AA

Omega 3

The most important 2 fatty acids in the Omega 3 family are EPA and DHA as these are in limited supply and only found in any real quantities in oily fish and fish oil supplements. Although DHA is important for pregnant and nursing mothers and for young children for healthy development of the brain and vision, EPA can be considered the most important for everyone else as it is necessary for the efficient functioning of the brain and the body at a cellular level.

The Omega 3's have anti-inflammatory and anti-coagulant properties as well as many other important health benefits. They reduce inflammation and can provide protection against cardiovascular disease, arthritis, skin conditions, depression and other mood-related disorders.

Omega 6

Although Omega 6 is generally classed as pro-inflammatory, paradoxically, GLA, when sourced dietetically, has anti-inflammatory properties. It can help the bloating and pain associated with PMS. It also maintains healthy skin, hair and nails and generally helps to bring about hormonal and emotional balance.

Omega 3 and Omega 6 interact with each other so the balance between them is crucial for good health. Together they affect the production of hormonal type messengers called eicosanoids, which has an impact on inflammation in the body and all functions at a cellular level.

Omega 9

Omega 9 also has many preventative qualities as its main component, Oleic acid, helps to reduce the risk of arteriosclerosis, cardiovascular disease and stroke. Borage oil contains both Omega 6 and Omega 9 in the form of Gamma-linolenic acid and Oleic acid and is in fact, one of the best sources of GLA.

Pure EPA therefore contains a blend of all 3 of the important fatty acids EPA, GLA and OA making it an excellent choice of omega 3 6 9 supplement.

Benefits of Omega 3 6 9

Omega fatty acids are polyunsaturated fats. They are healthier than saturated fats and have many metabolic functions. There are many benefits of omega 3 6 9 supplementation.

Omega 3 and omega 6 fatty acids are essential fatty acids (EFA’s). Our bodies cannot manufacture them, and we must consume them in our diets. Omega 9 fatty acids are not essential. Our bodies need omega 9 fats, but we can manufacture them from other sources.

Omega 3 fatty acids prevent heart disease and the complications of heart attack. People who take omega 3 fatty acids have a lower mortality rate after heart attack than those who do not.

Omega 3 EFA’s improve cardiac risk factors, and help prevent CHD. They normalize lipid levels, lower blood pressure and improve glucose metabolism.

Omega 3’s may be helpful in a number of other conditions, to. Rheumatoid arthritis, depression, autism, and many other conditions may be improved by taking omega 3 EFA’s. They are necessary for growth and development, especially in the development of nervous tissue, and may improve cognitive function and emotional health.

Omega 6 fatty acids compete for enzymes with omega 3 EFA’s, so the amounts of the two need to be properly balanced. Less research has been done on omega 6 EFA’s than on omega 3’s. Most omega 6 fatty acids produce an inflammatory response that may be necessary for healthy immune system function. Research is beginning to indicate that one omega 6 EFA is, however, a powerful anti-inflammatory agent, and may be even more important for healthy hearts than omega 3 oils.

Omega 9, as mentioned, is not an essential fatty acid. Omega 9 oils are monounsaturated, and are found in olive oil. Olive oil is known to have beneficial health effects, and omega 9 oils may be necessary for healthy immune system functioning.

The benefits of omega 3 6 9 include all of the benefits of all three types of fatty acid. The amounts and ratios of each fatty acid are balanced to optimal levels of each. Taking an omega 3 6 9 supplement is a good way to ensure that you are getting essential nutrients for your good health. Pure EPA is a fantastic balance of omega 3 6 9 !