Soy - How Much is Enough?
join the HotFlash Support Group

• Soy Recipes
• Joy of Soy Bookstore
• Soy FAQ | Isoflavones | How much is enough?

In this day and age where we can't seem to get away from the benefits of soy this, soy that, one question is left unanswered.

How much is enough to get the long touted soy health benefits?

Soy and its powerful components called isoflavones have been given credit for reducing hot flashes to preventing heart disease to lowering cholesterol levels.    Isoflavones are phytoestrogens, plant based estrogens.  They have been shown to help lower the risk of many human diseases, particularly those that are hormone related.  This includes prostate and breast cancer.

But still how much to eat?
According to the United Soybean Board most Asian diets include the consumption of 25 to 45 milligrams of isoflavones per day.  Japan has the highest consumption level, estimated to be about 200 milligrams of isoflavones a day.  In Western countries typical daily consumption is less than 5 milligrams.

Author Stephanie Bender, The Power of Perimenopause, recommends that women interested in using isoflavones to decrease their symptoms of perimenopause and menopause ( like hot flashes, mood swings, sleeping troubles) start by taking 50 milligrams of isoflavones a day.

Other experts agree that for cholesterol reduction and maintenance of heart health a daily intake of 50 milligrams of isoflavones is a good start.  There are various ways to get the benefits of isoflavones .

Soy supplements and various food products are readily available.

Food options
have come a long way from the original dried out soy burger.

• Soy milk- flavored and not
• Tofu hot dogs, and hamburgers fill our grocer's freezers.
• Soy cheese and soy made to look like and feel like ground meat abound.  Their taste and popularity are on the rise and many families add them to their daily diets.

Isoflavone Content
To get a handle on how many isoflavones are in food products consider this;

• in every 8 ounce glass of soy milk there is 40 milligrams of isoflavones
• in a half cup of roasted soy beans 35 milligrams of isoflavones
• one 1/2 cup serving of tofu provides 40 milligrams of isoflavones,

Soy supplements vary in the amounts of isoflavones each contain.  Here it's important to read labels.  Look for the amount of isoflavones in each supplement and choose name brands.

Quick 'n Tasty Soy Recipe - Vanilla Pudding
If you want to put a little soy in your life here's a tasty and sweet way of doing this:

• 1/2 cup of sugar
• 2 tablespoons of cornstarch
• 1 1/2 cups of plain soymilk
• 1 teaspoon of vanilla extract

What you do:

1. Stir the sugar and cornstarch together in a medium saucepan.   Whisk in the soymilk.  Cook, stirring, over moderate heat until the mixture comes to a boil and thickens.
2. Remove from the heat, stir in vanilla and pour into 3 individual serving dishes.  chill well before serving.

click here for a FREE newsletter &  to join HotFlash & our other support groups and  ask a question

Personal Massager with Heat

more Spa & Wellness

Meet the Author:
Patricia Greenberg
author of "The Whole Soy Cookbook"
hosted by Sue Spataro, RN, BSN
see the interview & FREE excerpt
Lately there has been a lot of excitement about soy and soy products.    Soy and soy products have become more popular in the last decade. One of the leaders at the forefront of this soy phenomenon is noted author and dietician/ nutritionist Patricia Greenberg.In her quest to getting out the good word about soy and soy products, Patricia has developed both simple and delicious recipes for people who want to incorporate soy into their diets and for the folks who already are cooking with soy.

Faqs All About Soy Isoflavones and Women's Health
by Victoria Dolby, Jack Challem

This series of compact volumes answers the FAQs (frequently asked questions) about the major nutritional supplements making headlines today. How a traditional Asian soy-based diet decreases menopausal symptoms is just one of the topics covered in this book.

Sue's Soy Kitchen
Have you thought about soy?
Stop by our kitchen where we have prepared some tasty treats which are healthy too!
"Two soy beans up! - - Way up!"
- - Soybean Entertainment Weekly
""I can't believe I ate the whole thing!"
- - Soy & Tofu Times

Red Hot Mamas Do Menopause With Style
by Marie Evans, Ann Shakeshaft

Into all the deadly seriousness surrounding menopause, comes Red Hot Mamas Do Menopause With Style. Fast-paced text includes tables, pie charts, graphs, timelines, lists, letters and the best (real!) menopause Web sites. All the topics of menopause, including (but not limited to) weight gain, insomnia and hot flashes, are made funny and thereby a little more bearable.

The Hot Flash Cookbook
by Cathy Luchetti, Linda Hillel

For the 40 million American women who will reach the age of 50 by the year 2000, award-winning cookbook author Cathy Luchetti provides delicious recipes for health and well-being during menopause featuring wholesome ingredients such as fresh herbs, root vegetables, nuts, and fish, inspired by a variety of delectable ethnic flavors and cuisines. 2-color illus.