-WONDERFOOD-

SOYA

Soya is a popular food in Japan, the country with the highest life expectancy according to the World Health Organization. Studies show soya can lower cholesterol and ease hot flushes, and may protect against breast cancer and osteoporosis.

WHICH SOYA?

Soya comes in many forms, so it’s easy to include in your diet every day.

Edamame

• are much higher in protein than other pulses and are rich in fibre so you feel fuller for longer.

Tofu (firm)

• is a nutritional powerhouse – it’s packed with protein, as well as containing good amounts of copper, selenium, calcium, and phosphorus.

Soya milk and yogurt

• are heart-friendly as they contain mostly unsaturated fats and are rich in cholesterol-lowering soya protein.

Miso

• is made from fermented soya beans and is packed with probiotics so benefits digestion.

HOW MUCH?

Enjoy 25g of soya protein daily.

Soya protein per serving:

• 9.5g in 80g (23/4oz) edamame
• 1.9g in 1 tbsp of miso
• 4.8g in 200ml (7fl oz) soya milk
• 6g in 150g (51/2oz) soya yogurt
• 9g in 100g (31/2oz) firm tofu.

BEST BOUGHT

Buy plain, unsweetened soya products.

HOW TO STORE

Store fresh products in the fridge and dried or canned products in a cupboard.

RAW OR COOKED?

Eat raw or cooked depending on type.

Breast cancer protection

In the past there were concerns that isoflavones in soya might promote tumour growth, but newer research suggests soya products may protect against breast cancer. Studies based in Asian countries have confirmed that higher intakes of soya products seem to reduce the risk of the disease by about a third in pre- and post-menopausal women.

Researchers found that women who ate at least 13g of soy protein a day (compared with 5g) were 11 per cent less likely to develop breast cancer.

Eases menopausal hot flushes

Evidence shows eating foods rich in isoflavones – such as soya products – can help reduce menopausal hot flushes. A review of 17 studies found drinking the equivalent of two glasses of soya milk daily decreased the frequency of hot flushes by 20 per cent and their severity by 26 per cent.

Better bone health

Soya foods – and their isoflavones – seem to promote stronger bones in postmenopausal women. This is important as oestrogen levels decline during the menopause, causing bones to lose strength and putting women at an increased risk of osteoporosis and fractures. Two large Asian studies found good intakes of soya reduced the risk of all fractures by about a third in women.

Decreases the risk of prostate cancer

Compared with Western countries, the incidence of prostate cancer (much like breast cancer, see above) is much lower in Asian countries where soya is regularly eaten. Isoflavones are phyto-oestrogens and these seem to slow down the growth of cancer cells.

50%
reduction in the risk of prostate cancer in those with higher intakes of soya.

Heart friendly

Soya protein is known to reduce LDL (bad) cholesterol and triglycerides (a type of fat in blood). Other studies suggest isoflavones in soya improve artery health (see below for soya’s heart benefits); plus replacing saturated fats with unsaturates is beneficial for the heart. A large study found those women who ate soya foods at least five times a week were a third less likely to die of cardiovascular disease than those who ate it twice a week or less. In another study of 65,000 postmenopausal Chinese women, those with the highest intakes of soya protein had an 86 per cent lower risk of having a non-fatal heart attack than those with the lowest intakes.

Research has shown that eating 25g of soya protein each day can help to keep the heart healthy.