Tofu & Tempeh = Heart Healthiness, Lower Blood Pressure Tofu and Tempeh earn FDA's Healthy Heart Label.   Recently the federal Food and Drug Administration approved use of health claims on soy products such as tofu and tempeh. This ruling is based on the FDA’s conclusion that foods containing soy protein, when included in a diet low in saturated fat and cholesterol, may reduce the risk of coronary heart disease by reducing blood cholesterol levels. Foods like Surata’s Tofu and Tempeh are included in the FDA’s list of approved foods that can carry the Heart Healthy label. Since both Surata products are made with the whole soybean  — rather than with soya flakes, like so many other brands of tofu — and contain no fat other than what is found in the bean itself, Surata products qualify for this important health distinction. Coronary heart disease, one of the most common and serious forms of cardiovascular disease, is a major public health concern because it causes more deaths in the United States than any other disease. Scientific studies show that 25 grams of soy protein daily in the diet is needed to show a significant cholesterol lowering effect. In order to qualify for the FDA’s health claim, a food must contain at least 6.25 grams of soy per serving. Surata’s products contain almost twice this amount per serving. Moreover, the versatility of the tofu and tempeh recipes found in this website make this an easy—and delicious— goal to reach. Surata's most popular tempeh is Multigrain Tempeh "fish" sticks with tofu dip. Study Suggests Soy Can Help Lower Blood Pressure A recent study found that the more soy foods women eat, the lower their blood pressure becomes, especially among older women.    In the study, researchers evaluated the association between consuming different amounts of soy products and blood pressure among 45,694 Chinese women participating in the Shanghai Women's Health Study. Both systolic blood pressure, which is represented by the top number in a blood pressure reading, and diastolic blood pressure, which is the pressure on the bottom number in a reading, were tested in the subjects two to three years after they completed a food intake survey. The investigators found that soy protein intake was inversely associated with both systolic and diastolic blood pressure. Therefore, the more soy protein the women ate, the lower their blood pressure was. For example, as compared with women who ate less than 2.5 grams of soy protein per day, those who consumed at least 25 grams of soy protein per day had a systolic blood pressure that was an average of 1.9 mm Hg lower and a diastolic blood pressure that was an average of 0.9 mm Hg lower.    Furthermore, the relationship between higher soy intake and lower blood pressure became stronger with increasing age. Women older than 60 years of age who ate at least 25 grams of soy protein per day had a systolic blood pressure that was an average of 4.9 mm Hg lower and a diastolic blood pressure that was an average of 2.2 mm Hg lower than women eating the smallest amount of soy foods.   This study was published in the May issue of the American Journal of Clinical Nutrition.   SOY MEANS OTHER HEALTH BENEFITS, TOO! SOY'S TOP TEN BENEFITS 1. ANTIOXIDANT: Soy foods, especially tofu and tempeh, contain antioxidants - compounds which protect cells from damage caused by unstable oxygen molecules called "free radicals".  Free radicals are believed to be responsible for intiating many forms of cancer, as well as premature aging. 2. BREAST CANCER: Asian women, who typically eat a soy-based diet, have much lower levels of breast cancer than do Western women.  Test tube studies and tests involving laboratory animals have shown that compounds in soy can inhibit the growth of breast cancer cells. 3. CHOLESTEROL LOWERING: Scores of studies from around the world attest to soy's cholesterol lowering properties, especially for people with high cholesterol levels. 4. COLON CANCER: A recent U.S. study showed that Americans who make tofu a regular part of their diet had significantly lower rates of colon cancer than those who did not eat soy. 5. HIP FRACTURES: Hip fractures caused by osteoperosis are a major problem among elderly women in the U.S.  Japanese women have half the rate of hip fractures as U.S. women; preliminary studies suggest that soy may help retain bone mass. 6. HOT FLASHES: Half of all menopausal women in the U.S. complain of hot flashes; a problem so rare in Japan that there's not even a word for it.  Some researchers believe that special compounds in soy called phytoestrogens may help Japanese women stay cool. 7. IMMUNITY: Studies show that soybean peptides can boost the immune system, helping the body fight disease. 8. KIDNEY DISEASE: Soy protein is easier on the kidneys than is animal protein, and may slow down or prevent kidney damage in people with impaired kidney function. 9. LUNG CANCER: Several studies have linked soy consumption to lower rates of lung cancer. 10. PROSTATE CANCER:  A major study of Japanese men in Hawaii found a direct correlation between consumption of tofu and tempeh and lower rates of prostate cancer.  Some studies of soy compounds suggest that they can inhibit the growth of prostate cancer. Does soy present any health concerns? Rumors have occasionally circulated about the supposed adverse health consequences of eating soy. For a thorough review of these alleged problems, we refer you to the excellent article on soy by John Robbins, which can be accessed at www.foodrevolution.org ("What About Soy?"). To quote from the article: "It is true that the protein in cooked soybeans is slightly less digestible than that found in most animal foods. However, when soybeans are made into soymilk, tofu, tempeh, and the other common forms of soyfoods, their protein digestibility is enhanced and becomes similar to animal foods. Any negative impact on protein digestibility due to the presence of the enzyme inhibitors found in soybeans is rendered nearly irrelevant in such foods. And even simple soybeans, with their reduced digestibility, are so high in protein and in all the essential amino acids that they could still easily serve as the sole source of protein in a person's diet if that was necessary for some reason."   One of the main points of Dr. Robbins' article is that most problems associated with soy consumption are when it is consumed in a concentrated state, isolated from whole foods such as tofu and tempeh. Soy isolates, or pure isoflavones, may cause problems when consumed in large quantities.     Like any nutritious food, soy is best eaten in moderate quantities and as part of a well-balenced diet, one that is low in saturated fat and high in fruits, vegetables, whole grains, and beans. More importantly, soy is best consumed in its natural state, in whole foods like tofu, tempeh, miso, where the full nutritional benefits of soy are readily available. Who should limit soy intake? Most people run little risk in consuming up to 100 mg of soy isoflavones per day. However, studies and experts consulted by Consumer Reports magazine suggested that soy's use by the following groups of people might be problematic:(from July 4 '04 issue of CR; see also www.ConsumerReports.org ) Breast cancer patients. While soy consumption has, according to some studies, appeared beneficial in lowering the chances of contracting breast cancer,(see above) people who already have it should talk with their doctors before taking large amounts of soy. Soy could stimulate any cancer cells present or alter the effectiveness of the breast cancer drug tamoxifen. People on thyroid medication. Research suggests that soy might interfere with body's absorption of thyroid hormone pills. People with a history of kidney stones. Soybeans contain oxalates, a compound  associated with increased risk of kidney stones. People allergic to soy.  Some 5 to 10% of U.S. babies and toddlers are allergic to soy, as are 1 to 2% of adults. Reactions to soy are rarely severe, however.