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Are you eating better than you used to, more dark leafy vegetables, oatmeal in the morning, broiling not frying, decaf everything, herbal mixtures instead of salt? Well, here’s another suggestion...add soy to your diet. Soy can be eased into your daily diet easily and inconspicuously. Why should you eat soy? Because anecdotal evidence suggests the regular consumption of soy may decrease the risk and progression of breast and prostate cancers. The Japanese, who consume an average of 30 milligrams of soy isoflavones a day, have a much
lower rate of those diseases; also, only 20% of Japanese women suffer hot flashes and other fairly unpleasant menopausal symptoms. Soy can serve as a replacement of hormone therapy for those with a history of breast cancer, fibroids, bleeding, active liver disease, or blood clots.
Five different compounds that may discourage cancer are found in high concentrations in soybeans. Isoflavones are the most important of these and they have the ability, not only to keep normal cells from changing into cancer cells, but also to negate the effects of estrogen hormones that cause the growth of breast, endometrial and ovarian cancers. Dr. Mark Messina, former head of the National Cancer Institute’s Designer Foods program and a researcher and consultant on soy says that consistently eating as little as one daily serving of soy may reduce the incidence of cancer by 50%.
Mark Moyad, MPH, complementary health counselor for Urological Oncology at the University of Michigan Health System recommends dietary changes to men with prostate cancer as a means, in conjunction with traditional treatment methods, to slow the progression of the disease. Adding soy products, as well as drinking green tea and increasing the consumption of fruits and vegetables is “exciting in the sense that it can not only reduce your risk of the progression of prostate cancer, but also reduces your risk of a number of other conditions like cardiovascular disease”.
Now, how does one go about adding soy to their diet? For a healthy person, one serving a day (containing 16 to 20 milligrams of isoflavones) is adequate, during menopause, up this to two daily servings (32 to 40 milligrams). To reverse heart disease and osteoporosis, or as a additional step for cancer sufferers, you’ll need three servings (48 to 60 milligrams). This translates into 4 ounces of tofu, or 8 ounces of soy beverage, two soy muffins or 1 tablespoon of isolated soy protein. Substitute soy beverage for milk in soups or puddings. Tofu, sold as a firm or a soft white odorless solid covered with water, can be incorporated into many recipes. Marinate firm tofu in garlic, ginger, soy sauce, and sesame oil and use in stir fries, on pizza, in pasta dishes, tacos, salads and stews. Use soft tofu in sauces, dips, or as a substitute for cottage cheese in lasagna.
When baking cakes or muffins, exchange soy flour for 1/4 cup of regular flour. (This doesn’t work for breads!) Wonderful soy smoothies can be made with soy-powder isolate, added to milk, ice cream or fruit. Avoid the powders that have been washed in alcohol, which destroys isoflavones. Roasted soy nuts are very tasty and are rich in isoflavones.
If you think you’re doing well by eating soy hot dogs and burgers, I must tell you that the preparation process of those foods, as well that of soy sauce and soy cheeses, destroys isoflavones. If simply downing a pill strikes you as the easier course to take, there are numerous supplements to be found in pharmacies and health food stores. Look for Estroven, with Vitamin E, Thiamin, Riboflavin, Kava Kava (which is relaxing at the end of the day) and Black Cohosh Root, or Promensil, distributed by Novogen, and Healthy Woman Soy Menopause Supplement, manufactured by the makers of Monostat. A months supply costs from ten to twenty dollars, depending on brand. Some experts feel that, since soy proteins, not found in many supplements, can offer additional health benefits, actual soy foods are better than tablets. But, if you’re more likely to remember to swallow a pill than to bake soy pizza, do it your way.
Concern has been voiced about women with estrogen-receptor-positive breast cancer taking soy herapeutically. Estrogen-receptor-positive breast cancers have molecules that permit the female hormone estrogen to encourage their growth. If you are one of those women, have a care; you can still add small amounts of soy to your diet (after
you discuss it with your health care professional); just don’t go on a nutso soy kick. If you’re taking the drug tamoxifen (an antiestrogen) as part of your treatment program, keep in mind that the effects of soy when taken with tamoxifen are not yet known, and avoidance of soy and soy products would probably be wise.
So, what have we learned? Experts speak well of soy, it’s widely available, not expensive, and tastes pretty good. Give it a try, and be well.
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