Wednesday

Does Soy Help Making the Bones Strong?

Soy for Strong Bones?
From the Zone Diet

Is there a connection between soy and strong bones? Perhaps. In a recent report published in an issue of Archives of Internal Medicine, researchers found a link between soy consumption and bone fractures among the nearly 25,000 postmenopausal women they studied. Specifically, the study found that the women in the highest soy-intake group (at 13 grams per day) had a 35 to 37 percent reduced risk of fractures as compared to women in the lowest intake group.

As many Zone Diet members know, soy contains isoflavones — natural, plant-based, estrogen-like compounds that might help strengthen bones. Dr. Sears has always championed soy as one of the healthiest protein sources available. So how do you up your soy intake? Soy powder is one of the easiest ways to add it to your diet, as it can be mixed into smoothies and even soups (to thicken them). Cooking with tofu — which is made from soybeans — is another simple strategy, once you get the hang of it. To help you practice, try this delicious recipe, featuring tofu stir-fried with gingerroot, mushrooms, and tomatoes:

Spicy Tofu With Scallions

From the Zone Diet

Ingredients

6 ounces extra-firm tofu, 1-inch cubes
3/4 cup jalapeno and red bell pepper, finely diced (mixed to desired heat)
5 cups fresh spinach, torn
1 cup radishes, thinly sliced
3/4 cup tomatoes, seeded and diced
1/2 cup scallions, chopped
1 1/2 cups canned mushroom slices
1 teaspoon olive oil
1 tablespoon lemon juice
1 tablespoon water
4 teaspoons soy sauce
1/2 tablespoon white wine
1 teaspoon gingerroot, minced
1 teaspoon garlic, minced

Instructions

Heat oil and 1/2 teaspoon gingerroot in medium sauté pan. Stir-fry tofu until browned on all sides. Whisk lemon juice, water, soy sauce, wine, garlic, salt, pepper, and remaining gingerroot together in a small bowl. Combine vegetables in a medium bowl and pour in soy sauce mixture. Toss to coat. Add in tofu and spoon onto serving dish.

posted by Tanya @ 2:53 AM

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