Soy good for you: it could be the perfect plant-based protein

I once had an editor who asked potential new employees, "If you were exiled to a deserted island, what two foods would you want delivered to you?" The fun answer was wine and chocolate. No one ever said soy, even though soy is perhaps one of nature's most perfect foods--especially when faced with long-term survival or, in a more likely case, long-term health.

Food and health journalists can find fault with almost any food: not enough of this, too much of that. So it's not often that you hear them use the word "perfect"--except with soy. It's a perfect plant-based protein with just less than 40 percent of calories from protein; it contains all eight amino acids; it is high in [B.sub.6] and fiber; it raises good cholesterol and gets rid of the bad; it helps fight off some cancers; it protects against osteoporosis; and it reduces hot flashes in menopause, which aren't fun whether you're on a lonely island or not. Need I say more? Soy is close to the perfect food.

Despite the perfect nutrient profile of soy, the one flaw has been taste. Soy used to taste, well, too soy-like, too bean-like. Now. however, farmers are grooving new soybean varieties that taste much better than the beans of the past, especially the non-genetically modified (non-GMO) and organic brands Farmers say that even their livestock prefer the taste of human-grade, non-GMO soy because the beans are sweeter and less bilker

Although the new dietary guidelines released in January don't mention soy often, soy foods could have been included in the protein, vegetables, dairy and grains sections. This one single food covers nutrients from all the major food groups. For instance, a 2/3 cup serving of edamame has:

* 120 calories with 10 grams of protein, the equivalent of 1.5 ounces of chicken

* 4 grams of fiber, matching that in a slice of whole-grain bread

* 140 milligrams (mg) of potassium, about the same as a medium apple

* 70 mg of calcium, equal to one tablespoon of Parmesan cheese

* 27 grams of vitamin C, close to 1/4 cup serving of sweet red peppers.

No matter what diet you follow--whether it's a low-carb, high-carb, low-fat, or just an old-fashioned low-calorie diet--soy fits into all of these lifestyle choices, says Nancy Chapman, executive director for the Soy Foods Association in Washington, DC. With more than 6,000 product introductions since 2001, there's plenty to choose from.

Meal Replacement

Soy foods have also evolved from a cold slab of tofu into a whole host of products perfect for the grab-and-go, beat-and-eat habits of the American lifestyle. "We live in a highly kinetic culture where every calorie has to count," says Pare Dietz, director of marketing for Vitasoy USA Inc., based in Ayer, Massachusetts, "which is why we are developing products that combine science with convenience. "F For instance, the company's new lines of shelf-stable soymilks are high in fiber and calcium, designed to replace a meal when time is short.

Another product with a medical advantage is the CocoaVia bar, made by the Mars company (available only online, www.cocoavia. com). The bar is made with two powerhouse nutrients--soy plant sterols and a patented cocoa that is processed gently to retain the bean's natural flavonols, which are normally destroyed in chocolate processing. When eaten twice a day, the bars can reduce cholesterol levels by as much as 10 percent and improve cardiovascular health by increasing blood flow and reducing blood clotting. "Heart disease affects many lives," says Marlene Machut, director of health and nutrition communications for CocoaVia. "This is a pro-active approach for maintaining heart health and a functional food for those concerned about cholesterol," she says.

Kids and Soy

As childhood obesity and related diseases rise, health officials look for new ways to turn the tide toward better health. One way is soy. With the help of the cartoon character Max Glycine and his trusted dog, Tofu, the United Soybean Board has developed an interactive education program to reduce childhood obesity by increasing the use of soy in school menus and at home (see www.solveobesity.com). One only has to check out the frozen foods section to see the wide variety of meat alternatives including "meatball," "burgers" and "ground meat" crumbles to see why this plan might actually work.

The plan is a good one, especially since kids are known for their ability to grab on to early trends, and there is probably no better judge of taste, good or bad, than kids. Many of the new soy products merge fun and health, such as soy-based puddings, yogurt, smoothies and soy snacks. For instance, soy grits add fiber and protein to ordinal tortilla chips without changing the taste too dramatically, limiting the eww! factor at the family dinner table.

This less serious approach to soy is an easy way to try soy and get the health benefits without delving into heavy-duty soy foods such as tofu and tempeh. "If it tastes good, people, even kids, are more willing to try it," says Jake Field, director of marketing for GeniSoy. The company plans to introduce a line of potato and soy crisps for snackers interested in health but not willing to give up the crunch appeal of chips.