Some of the best sources of plant protein and other valuable nutrients are legumes. Legumes (beans, peas and lentils) have been cultivated all over the world for thousands of years. Legumes were also an important part of American regional cooking until processed foods took over. We just don’t have time for those beans to soak anymore! Our parents and grandparents grew up eating lots of butter beans, pinto beans, navy beans, black eyed peas, and for good reason.
Legumes are cheap and very nutritious. Combined with grains they make a complete protein. Legumes are among the best sources for dietary fiber in our diet, with some beans and peas contributing in a single serving over half of the fiber we need to eat in one day! Legumes are also rich in minerals and B vitamins. My family loves black beans in any fashion.
If you don’t have time to cook beans from scratch, just used canned beans. They are good by themselves, in soups, in casseroles, or pureed with herbs and spices for dips. Black bean soup right out of the can is a fast and healthy appetizer, lunch, or snack. Just add some cheese and chopped tomatoes.
Many Americans, especially vegetarians have begun to consume more and more of one particular super legume – soybeans. The sale and consumption of soy-based products have rocketed in the last few years. For one reason, more soy products are available on the market.
Wealth of vitamins, minerals and benefits
For another, consumption of whole soy products in many cultures is linked to healthy living. Soy has been consumed in China and Japan for thousands of years. Of course, the preparation was with traditional methods developed over those millennia. Traditional whole soybean products like Japanese edamame and soybean products like tofu, tempeh, natto, miso, and soy sauce are best. Availability of soy products is expanding in the US.
Although there are health questions about using soy exclusively as a protein source and using processed soy products, soy in moderation is a healthy choice since it also has a wealth of other vitamins, minerals, and phytochemicals.
In 1999, the FDA approved food label claims for soy protein related to heart health, although these claims are in review. These claims state that 25 grams of soy protein daily included in a low-saturated-fat diet may help lower heart disease risk. Also, the American Academy of Pediatrics continues to recommend the use of soy protein-based infant formula, but only for infants who cannot breast-feed or take milk-based formula. Soy formula for infants should be a last resort.
The health effects of soy isoflavones, plant compounds that are structurally similar to human estrogen, are another issue. Opinions in the scientific community are mixed about isoflavones’ ability to reduce risk of breast and prostate cancer, osteoporosis, and menopause symptoms. While some studies have shown that isoflavones give protection against breast and prostate cancer and osteoporosis and relieve hot flashes in menopause, other studies are not conclusive.
What to limit
Until the long-term safety of consuming large amounts of isoflavones is documented, consuming soy products with more than 100 mg of isoflavones is unwise. This would mean that about two servings of soy products like edamame, tofu, soy milk, miso, tempeh, or natto would give enough soy protein to be beneficial (25 grams), but not enough to be harmful. Tofu and tempeh, both soy products, make great meat alternatives or meat extenders.
Non-traditional processed soy products like textured vegetable protein and meat alternatives (soy “meat” crumbles and imitation hamburgers, hotdogs, sausage, chicken patties and nuggets, bacon, and cold cuts) should be eaten in limited quantities.
Soy oil should be avoided. Soy is best consumed as a fermented whole bean or whole bean product. Reading food labels of soy foods is a must, since products vary in amounts of protein and isoflavones due to processing.
For whole soy recipes, try the web sites www.thesoydailyclub.com and www.soyfoods.com and these books:
- The Whole Soy Cookbook by Patricia Greenberg and Helen Newton Hartung
- Cooking Healthy with Soy by JoAnna M. Lund and Barbara Alpert
- Quick and Easy Soy and Tofu Recipes by Polly Grimaldi
As a helpful resource, I have lots of articles on healthy ingredients and recipes that you can implement into your daily life.
If you’d like to dig deeper into my journey of discovering God’s plan for health and wellness, check out my book, Made For Paradise: God’s Original Plan for Healthy Eating, Physical Activity, and Rest.
