Is Soy a Complete Protein?

The January, 2009 issue of the peer-reviewed
journal American Family Physician (Jan 1;79(1):
43-7) adds real science to that debate regarding
the availability of essential amino acids in
soy products.

Dr. A.J. Michelfelder (Loyola University Chicago
Stritch School of Medicine) once and for all
emphatically answers that debate. His abstract
(as published on Medline):

"Soybeans contain all of the essential amino
acids necessary for human nutrition and have been
grown and harvested for thousands of years.

Populations with diets high in soy protein and
low in animal protein have lower risks of prostate
and breast cancers than other populations.

Increasing dietary whole soy protein lowers levels
of total cholesterol, low-density lipoproteins, and
triglycerides; may improve menopausal hot flashes;
and may help maintain bone density and decrease
fractures in postmenopausal women.

There are not enough data to make recommendations
concerning soy intake in women with a history of
breast cancer.

The refined soy isoflavone components, when given
as supplements, have not yielded the same results
as increasing dietary whole soy protein. Overall,
soy is well tolerated, and because it is a
complete source of protein shown to lower
cholesterol, it is recommended as a dietary
substitution for higher-fat animal products."

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Many consumers do not enjoy the neutral taste of
tofu or the congestion and lack of digestibility
of commercially prepared soymilk (blame it on a
thickening agent added to soy, carrageenan).

If you are one of those people who "hate" the
taste of the most often-used soy products, I
recommend that you try the actual green soybean,
edamame. These beans can be found fresh in many
markets and in the frozen vegetable section of
most American supermarkets.

Robert Cohen
http://www.notmilk.com