NUTRITION

Heather from Boston asks:

“Are there any negatives to eating edamame beans or tofu? Specifically, soy? What does the latest scientific data show?”

Edamame, by the way, is the name for immature green soybeans. You can find edamame (pronounced eduh-MAH-may) in the veggie section of your supermarket, conveniently packaged for snacking. You can also find them in the frozen food section, and in the dishes of many Asian restaurants. The beans can be added directly to salads, soups and noodles. Edamame and snap peas are very similar, except that snap peas are sweeter tasting and their pods, not just the beans, are edible. The pods of edamame, on the other hand, are not edible.

Tofu, on the other hand, is made from soy milk, which is coagulated in much the same way cheese is made from cow’s milk. Tofu can have different flavors and textures, depending upon how it is produced, again, very similar to cheese. It is usually sold as small white blocks having a neutral flavor, so it can be used in many different foods and prepared in different ways.

Tofu was first made in China about two thousand years ago. It is a low-calorie but high-nutrition food. It contains a significant amount of fat, but the fat is present as healthier unsaturated fat, rather than the saturated fat of dairy products. Did you know that the United States, specifically Illinois, Iowa, and Minnesota, are a major source of the world’s soybeans? The United States and Brazil combined account for about 60% of the world’s soybean production.

Soy has gotten a lot of undeserved negative press. Popular media is filled with stories about soy causing increased breast cancer risk and thyroid disease. Further research has shown that soy does not increase breast cancer risk or cause thyroid disease. It is true that soy contains estrogen-like compounds. However, the data shows that the estrogen-like substances in soy are metabolized in your body in a completely different way from human estrogen, and do not have the same biological effects. With regard to the relationship of soy to thyroid function, an excellent and exhaustive research review published in 2019 concluded that soy has no effect on thyroid function.

It is worth mentioning that soybeans do contain some antimetabolites. These are molecules that interfere with the normal way you use food in your body. The antimetabolites in soy include phytates, lectins and specific enzyme inhibitors. However, be assured that the effect of these antimetabolites is only of concern if you are eating abnormally large amounts of soy products. If you are eating varied, different foods, like most people do, then these antimetabolites are not an issue. At very high levels, elevated intake of phytates and lectins can bind minerals like iron, zinc and calcium to form non-digestible complexes. Also, eating too much soy can interfere with protein digestion by inactivating two important protein-digestion enzymes. Again, be assured that on a normal mixed diet, these anti-metabolic effects of soy are not a concern. There is a lot of marketing and advertising noise trying to get people to buy more expensive soy products (such as soy milk, etc.), rather than buying lower cost “regular” products. For example, taking the saturated fat out of milk turns skim or low-fat milk into an excellent source of protein, calcium and Vitamins A and D. There is absolutely no reason to think you must spend more money to buy soy milk, or that soy milk is healthier. It is not, and it is a poor use of your food dollar. Let the buyer beware.

What is the “No-Nonsense Nutrition” advice for today? Edamame and tofu are healthy foods that can and should be included in your diet. They are high-quality sources of protein, fiber, vitamins, calcium and other minerals. Careful studies have shown that eating soy does not increase your risk of breast cancer or thyroid disease. Furthermore, the antimetabolites in soy are of little concern when eating a mixed, varied diet.

Have a question about food, diet or nutrition? Post or private message your question on Facebook (www.Facebook.com/ AskDrKarp) or email your question to askdrkarp@gmail.com If your question is chosen for a column, your name will be changed to insure your privacy. Warren B. Karp, Ph.D., D.M.D., is Professor Emeritus at Augusta University. He has served as Director of the Nutrition Consult Service at the Dental College of Georgia and is past Vice Chair of the Columbia County Board of Health. You can find out more about Dr. Karp and the download site for the public domain eBook, Nutrition for Smarties, at www.wbkarp.com Dr. Karp obtains no funding for writing his columns, articles, or books, and has no financial or other interests in any food, book, nutrition product or company. His interest is only in providing freely available, evidenced-based, scientific nutrition knowledge and education. The information is for educational use only; it is not meant to be used to diagnose, manage or treat any patient or client. Although Dr. Karp is a Professor Emeritus at Augusta University, the views and opinions expressed here are his and his alone and do not reflect the views and opinions of Augusta University or anyone else.

IT’S BLUEBERRY SEASON!

by Nicole M. Moore, MS, RDN-AP, LD Augusta District Dietetic Association

Blueberries are fresh and in-season right now. They are also grown locally here in the CSRA.

These tiny fruits are a big source of vitamins, minerals and phytonutrients. A phytonutrient is a compound produced by a plant that has health benefits for the human body. For blueberries, the main phytonutrient is anthocyanin. Anthocyanin is the reason for the fruit’s signature color. As blueberries ripen they go from red to blue/purple due to the increase in anthocyanin. This phytonutrient has been shown to have antioxidant and anti-inflammatory properties. Antioxidants are able to delay or prevent some cell damage by free radicals. Your body produces free radicals when you break down food for energy and from exercise. We are also exposed to free radicals from the envi ronment, like cigarette smoke and air pollu tion. So a diet rich in antioxidants can be helpful to repair this natural damage. Due to these anti-ox idant and anti-inflam matory effects, research has shown that anthocyanin makes blueberries great for reducing your risk or improving existing chronic disease like cardiovascular disease, type 2 diabetes mellitus, and neurological decline.

In addition to anthocyanin, blueberries come with other nutritional benefits. One cup of blueberries contain 80 calories, 4 grams fiber, 110 mg potassium, 15% daily value of vitamin C, 20% daily value of manganese, and 25% daily value of vitamin K. Fiber intake supports heart health and gut health. Vitamin C is important for our body’s immune system, wound healing, collagen production, hormone production, absorption of iron, and as an antioxidant. Vitamin K is used for blood clotting and bone building. Manganese is used by enzymes to break down our food, build bone and keep our immune system healthy. Blueberries also have significant water and fiber content, so are also a filling food. So you can see how just one cup can pack quite the healthy punch.

There are many ways to incorporate blueberries into your meals and snacks. Try adding them to salads, oatmeal, cereals, yogurt, or smoothies. You can also make blueberry desserts and baked goods. Or you can also simply snack on them by themselves!

July is peak season for delicious sweet blueberries. Celebrate National Pick Blueberries Day on July 10. Head to a local You Pick blueberry farm or buy delicious local blueberries at your farmers market.

Store fresh blueberries in the refrigerator and wash before serving. You can also freeze by washing and drying berries, then laying them out on a sheet pan and freeze until solid, once frozen you can transfer to a freezer storage bag. This can be a great way to keep them at their peak flavor when you can’t eat them right away, perfect for smoothies or cooking with later in the year when they are out of season.