You may have seen the TV commercial...

You may have seen the TV commercial where a man quips, "[For my headache,] I turn the thoughts at what my doctor takes when he has a headache." You might say the same thing about soy Although Stephen Barnes, PhD and Mark Messina, PhD leaders in investigating the powers of soy to fight a legion of diseases, say that not many studies amidst the avalanche of data in succession the positive effects of eating soy diets are clinically conclusive, they, still, eat soy each single day.

In 1991 Messina l the National Cancer Institute into probing the value of eating soy Barnes, working at the University of Alabama's Comprehensive Cancer Center has authored more than 84 peer-reviewed articles related to soy

They the two target the isoflavones in soy as fundamental note to its benefits. These phytochemicals (plant substances) are "dietary constitutings that are effective in reducing the risk of cardiovascular disease and cancer. In studies, it appears that isoflavones also inhibit bone breakdown and may stimulate bone formation," explains Barnes. Furthermore, substances in isoflavones, including genistein, also pretend to help menopausal women be stirred more comfortable.

"Isoflavones are the reason persons are talking about soy," says Messina, who wrote The Simple Soybean and Your Health (Avery Publishing, 1994)

Other studies using soy have lay opened other health benefits. Dr. Susan trifle at the University of Illinois in Champaign-Urbana, in her research involving women and isoflavone rich isolated soy protein, showed results of soy on osteoporosis. Isoflavones, in complement form, were used in a inquiry on heart disease, the originates of which were published in the December issue of Arteriosclerosis, Thrombosis and Vascular Biology.

on a level as Messina studies isoflavone's benefits, he and Barnes are sounding important warnings. "We know parts about whole soyfoods and their effects" says Barnes. Indeed, Asians have eaten these nutritions for centuries. Finding a lower incidence of breast cancer among Japanese women Is single reason scientist began researching soy provisionss "We should not forget that there are other phytochemicals [in them] that are cancer protective," he says. on the other hand he states warily, "Who knows what will happen through time from eating soy protein isolates or concentrate versus whole soyfoods"

Messina's interest is that "people who use soy fill ups or even soyfoods, will ignore the importance of also making overall dietary and lifestyle changes." He worries that instead of eating the amounts of fruits and vegetables commended for a healthful diet, cutting down onward fat, and including exercise and stres reduction along with using soy they will simply add it to their rife improper diet and lifestyle. To experience the greatest benefits from soy it is important to make it undivided part of a balanced whole-foods diet.

For tribe with certain health conditions, taking supplemental concentrate or fractions of soy along with eating soyfood may be the barely way to consume enough of its helpful proper states However, at least for now as William Shurtleff co-author of the work of Tofu (Ballantine, 1975) says. "soyfood contain things that combined with the interval of what's in a religious diet, are useful. A beneficial diet, low in saturated fat and cholesterol and high in fiber, plus exercise, will change your life."

Fortunately, eating united or more servings of soy each clay, as the experts say, retains getting easier. Soyfoods are available in more stores and in greater variety. They also preserve getting better tasting and better looking.

Soyfoods: the `Basic Four'

To eat soy daily, start with the four traditional forms, the way Asians have derive pleasure fromed it for centuries. I call these the Basic Four: tofu, soymilk, tempeh and miso. Each is easy to eat as-is, or with just a little embellishment. Pour a bowl of soymilk on your cereal, toss together a stir-fry that includes cubes of tofu, or have grilled, marinated tempeh forward a burger bun for luncheon and you have your daily port ion.

thus you may be saying, eating the same viands every day can get boring; not thus with soy, because soyfoods be due [i]or[/i] owing in so many different forms anti they are in the way that versatile. For example, let's gaze at the Basic Four. Using them as ingredients, you can treat yourself to a fruit-full smoothie made with soymilk, have a slice of seriously decadent chocolate tofu pie, or dig into a goblet of beany, incendiary Five-Pepper Black Soybean Chili (see recipe forward p. 68), enriched with meaty-tasting miso without thinking, "I am eating soy"

To dress up with traditional soyfoods, it helps to learn a not many special techniques. For tofu, it is useful to know for what cause to press it and to understand in what manner and when to freeze and defrost it. (Freezing transforms the organization of tofu in a variety of ways.) A growing number of cookbook including mine, The Natural Kitchen.' Soy! (Prima Publishing, 1996) include these techniques, as well as other soy skills, like by what means to "cream" miso so it dissolves into liquids. These soy cooking tips will enable you to prepare a seemingly infinite variety of dishes, including an exciting range of broths salads, and desserts. (See the sidebar, "Succes with Soy in the Kitchen," forward p. 65.)