Soybeans are one of the most complete foods on earth. They contain two times the amount of protein than meat, two times the fiber of whole wheat, four times the potassium plus fourteen times the phosphorous of bananas and no cholesterol at all. One of the most amazing aspects about soy is that it provides benefits in so many different nutritional categories. The soybean itself is well known for its high 38 percent protein content. In addition, it contains 15 percent soluble carbohydrate, 15 percent dietary fiber (usually expressed as insoluble carbohydrate), 18 percent high quality nutritious oils as well as various trace minerals. Soybeans contain all three of the important macronutrients - protein, carbohydrate and fat - as well as fiber and an array of vitamins and minerals including folic acid, calcium and zinc.

Soy is probably most well known for its protein content because soy has a high Protein Efficiency Ratio (PER), which means that the amino acids that are contained in soy protein are made, from a large percentage, of "essential amino acids." Your body can manufacture some of the over twenty amino acids it needs to stay healthy. However, eight of them must be provided by the diet since you cannot manufacture them internally. By definition, these eight are called the "essential amino acids." Soy protein is very efficient because it contains such a high percentage of them. Interestingly, the amino acid pattern of soy protein is essentially the same in quality as protein found in meat, milk and eggs. Soybeans are the only food from a vegetable source that contains this complete protein pattern.

During the resting period after strenuous activity, muscle tissue needs amino acids to replenish its protein structure. Arginine and glutamine are two of the most important amino acids required for this purpose. Since both arginine and glutamine are needed by various processes in the body, supplementing with soy protein helps ensure your muscle tissue has sufficient amounts of these two important amino acids to help replenish its protein structure. Robert DiSilvestro, Ph.D., Professor of Human Nutrition at Ohio State University, conducted a study regarding the effects of soy protein supplementation on athletes who exercised. During this study he found that those athletes who supplemented with 20 grams of soy protein or whey protein twice a day for three weeks, in addition to their regular diets, had more amino acids available for their muscle protein structure, suggesting faster recovery time from exercise.

Soy is one of the richest sources of both arginine and glutamine, which makes it a valuable supplement for body-builders and those on exercise programs as well. Arginine is a precursor to creatine, which is involved in the production of energy utilized by muscle tissue. In addition, arginine supports your immune system. Glutamine is considered to be essential during metabolic stress that occurs during resistance training and it also supports protein synthesis.

Containing six grams of fiber per cup of cooked beans, soy is one of the best sources of fiber. However, when soybeans are processed into meal, their hulls are removed and processed as a fiber additive for cereals, snacks and breads. The fiber they contain is both soluble and insoluble. Soluble fiber may play an important role in supporting and maintaining your already healthy cholesterol levels, while both soluble and insoluble fiber supports colon health and digestion. Eighty-five percent of the oil fraction of soy is of the healthy unsaturated type. This breaks down to sixty-one percent polyunsaturated fat and twenty-four percent of the most nutritious of all, the monounsaturated fats. Soy oil is particularly rich in linoleic and linolenic fatty acids, which are two essential polyunsaturated fatty acids. A researcher and pioneer in the field of fatty acid research, Dr. Mark Hegsted of the Harvard Medical School has recently concluded and published that the polyunsaturated fatty acids support and promote healthy serum cholesterol levels. In addition, the National Cholesterol Education Program has summarized several research projects that suggest that a diet high in monounsaturated fatty acid may support and encourage normal cholesterol levels.

Phospholipids make up another important group of nutrients contained in soybeans. As components of cell membranes, phospholipids are vital to the health of every cell in your body. Phosphatidylserine is an important brain nutrient because it supports and promotes youthful memory, concentration and learning. Phosphatidylcholine supports liver function and aids in cleansing. Choline is important in maintaining body tone and many other functions in the body.

For centuries, soy protein has been a staple in the diets of many Asian cultures. Epidemiologists have credited soy with playing a role in promoting overall health including healthy cardiovascular systems in countries along the "Pacific Rim." There has been a growing interest among researchers for a number of years about the ability of soy to seemingly improve certain aspects of health in large populations, such as those living in Japan and China. Now, scientists in the United States, Europe and Australia have accumulated a body of convincing evidence that soy protein has a positive and measurable effect on cardiovascular health. It is becoming well known that phytoestrogens are important in supporting the health of menopausal and premenopausal women. Diets rich in phytoestrogens appear to support healthy cardiovascular system and bones even after the amount of estrogen in women's blood levels begins to diminish as a part of the natural aging process. Many of these women report fewer hot flashes, temporary mood swings and other temporary menopausal symptoms. There is a definite body of growing evidence suggesting that Westerners should follow the example of the Japanese, who eat more foods rich in isoflavones, the most common kind of phytoestrogens, which are found in the soybean.

Researchers at the University of Michigan concluded that evidence existed in countries where large quantities of soy were consumed when compared to the United States, that soy's ability to support good health, and specifically promote cardiovascular health should be further studied. A study at the University of Tromso in Norway involved 12,395 Seventh-Day Adventist men from California. The study followed how much soy milk the Seventh-Day Adventist men drank from 1976 to 1998, and concluded that a high consumption seems to promote healthy prostate. The University of Virginia produced studies indicating that the high consumption of isoflavones in soy among Asians was a likely explanation for healthy bladders. Studies at Wayne State University School of Medicine, Detroit, suggested that isoflavone, genistein, daidzein and glycetein are believed to be the most valuable substances in soy supporting overall health. Studies have shown that soy protein enhances the production of bile acid secretion from the gallbladder, and stimulates the liver to help maintain already healthy cholesterol levels.

Isoflavones are really interesting substances and significant research is underway all around the world trying to understand just how they provide us with their beneficial effects. They may bind to certain cell receptors, thus triggering and enhancing healthy metabolic processes. The major isoflavone, genistein, has been shown to promote healthy arterial walls. Researchers in Finland have also shown that isoflavones serve as antioxidants and can support the elasticity of arteries.

Although there has been a lot of research regarding soy and how it fits into total health-and there is a lot still to learn. Sometimes we don't know why certain foods are good for us until years later. We now know that to obtain the beneficial effects of soy protein, that you must consume it on a regular basis and in sufficient quantity. You should eat at least twenty-five grams of soy protein per day. However, when you think about it, twenty-five grams is less that one ounce. Actually, the Food and Drug Administration has approved labels on products that contain soy protein to state: "Diets low in saturated fat and cholesterol that include 25 grams of soy protein a day may reduce the risk of heart disease."

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Please note: the information contained herein has been compiled from various sources. The above statements have not been evaluated by the U.S. Food and Drug Administration. We make no claims, either expressed or implied, that any products mentioned in this newsletter will cure disease, replace prescription medication, or supersede sound medical advice.