By studying people in countries with a moderate intake of soy, scientists
have noted that they have very low rates of certain cancers, heart disease
and osteoporosis. Many scientists now believe that soy intake is a factor in
this success. The forms of soy used in these countries include tofu, tempeh,
miso, natto, tamari, shoyu and soy milk. The people in these countries did not
achieve this success by eating a diet containing significant amounts of artificial
and junk foods and then adding
genetically-manipulated soy protein isolates.
We may be able to help prevent some forms of cancer, heart disease and
osteoporosis by emulating exactly what has worked in Asian countries, namely
a moderate intake of traditional (organic) soy products.
When looking more closely at these traditional diets, it can be seen that
while the intake of soy is "high" compared to Western diets, it is really
only a "moderate" part of the diet. Much of the diet revolves around
vegetables, whole grains, lean meats (e.g., fish), other legumes, some fruits,
etc. So, in order to emulate the success seen in these countries, it may
be preferrable to take a more balanced approach that includes other healthful
foods and other legumes. The
cookbook web page of Soy Info Online! has a section
on general cookbooks that
contain recipes for cooking other legumes and healthful foods.
Before detailing the benefits of other legumes, Soy Info Online!
has provided links to detailed nutrient compositions for each of the common
legumes and legume products.
Legumes are excellent sources of protein. Many legumes contain nearly as
much protein as found in tofu. But as mentioned in the
Benefits of Soy
web page, legume protein is slightly deficient in two
amino acids. It is often recommended to eat a grain dish at the
same meal in order to get a better balance of essential amino acids.
Other Nutrients
Legumes are a good source of important minerals such
as calcium, zinc, iron, and selenium. Legumes are a good source of
folate, a vitamin that is important for brain function, mental and emotional
health, and important for the growth and development of a fetus.
May Help Prevent Colon Cancer and Cancer of the Oral Cavity,
Pharynx, Larynx, and Esophagus
There is some preliminary
research that suggests that certain legumes (e.g., pinto beans) may help to
prevent colon cancer. Another
study
found an association between legume ingestion and decreased likelihood
of cancer of the esophagus, oral cavity, and larynx.
One thing that is important to note when discussing cancer prevention
and legumes is that research has also shown certain types of vegetables
and other plant-based food to be helpful in preventing cancer.
Summary
The following is a summary statement published in the Journal of the American
College of Nutrition on the benefits of legumes:
The nutrient composition of dry beans makes them ideally
suited to meet two major dietary recommendations for good
health--increased intake of starches and complex
carbohydrates and decreased consumption of fat. Dry beans
supply protein, complex carbohydrate, fiber and essential
vitamins and minerals to the diet, yet are low in fat and
sodium and contain no cholesterol. Both protective and
therapeutic effects of bean intake have been documented. The
antinutritional effects of dry beans, while minor, are of
interest to nutrition professionals. Dry beans are an
excellent way to increase dietary fiber consumption and most
individuals can incorporate beans into their diet without
difficulty if they do so gradually. Including dry beans in a
health-promoting diet is especially important in meeting the
major dietary recommendations to reduce risk for chronic
diseases such as coronary heart disease, diabetes mellitus,
obesity and cancer. [Geil, PB, Anderson, JW, "Nutrition and
health implications of dry beans: a review." J Am Coll Nutr,
1994 Dec; 13 (6): 549-58]
Legume Digestion and Cooking
Some people find some legumes much for difficult to digest than
traditional soy products. If this is a problem for you, the
following suggestions may help:
Mung beans (cooked) may be one of the most digestible legumes
besides traditional soy products (e.g., tofu, tempeh).
Cooking legumes in a certain way and with certain ingredients
may help alleviate problems with digestion. Below are several
steps which can improve digestibility for some people:
Spread beans out in a bowl or plate to check for any rocks.
Rocks are rarely found.
Soak beans overnight in spring water (but not lentils or mung beans).
Pour off water. Add fresh water to pot.
Add a rinsed strip of Kombu sea vegetable (optional) available
at local health food store.
Boil moderately for 20 minutes, spooning off foam that comes to surface.
Cook slowly for at 1-1/2 hours total cooking time or longer.
(Lentils and mung beans cook more quickly.)
20 minutes before the end of cooking time add 1/2 tbs. of sea salt for
every cup of beans. (Do not add salt at the start of the cooking process.)
Boil rapidly for until done.
Some people add 1/2 tbs. of cumin powder and/or ginger powder to the
cooking water to improve digestibility.
Some people can digest legumes with less problems if they avoid having
eating fruit at the same meal.
If all else fails, a product known as Beano that available at many
health food stores can help overcome bean-induced indigestion.
