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Although soy foods have been a staple in many parts of the world, their popularity in North America has exploded in recent years. Supermarkets now carry a wide selection of soy foods including tofu, miso, tempeh, veggie burgers, soynuts, and soymilk. Soy foods provide a prime source of phytoestrogens, the hormone-like compounds in plants that appear to reduce the risk for heart disease by lowering cholesterol and protect against some kinds of cancer, particularly prostate, colon and breast cancer. Plus, phytoestrogens appear to reduce menopausal symptoms such as hot flashes and lower the risk for osteoporosis by reducing the loss of calcium from bones. When consumed on a regular basis, soy foods have also been shown to control blood sugar levels, reducing the risk for diabetes and obesity. Emerging research indicates that soy protein may help the fight against high blood pressure. In addition to its phytoestrogen, the majority of soy foods supply a rich source of protein and are good sources of both calcium and iron. Action Tip: Add silken tofu to smoothies, dressings, sauces or soups. Firm tofu is ideal for stir-fries, grilling, sautés, or topped on pizza. Also look for pre-marinated varieties. Select soynuts from the Bulk Food Department at your local Save-On-Foods and enjoy as a snack in trail mix or tossed on salads or cereal. Try soymilk in smoothies, over cereal or enjoy a glass with a meal or snack. Replace small amounts of soy flour for flour in recipes. |
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