Isoflavone Amounts in Soy Recipes

By:
Lynn Grieger

Isoflavones and health: Why soy?

Is soy the next miracle food? Extensive research is starting to show the myriad of health benefits from soy, especially soy isoflavones. Isoflavones are phytochemicals that are part of the soy protein. To date, many different isoflavones have been identified, and each appears to have specific health implications. Isoflavones called daidzein and genistein may also help our bones conserve calcium and thereby reduce the risk of osteoporosis. Genistein is one of the isoflavones that is especially beneficial in lowering blood cholesterol levels. Some isoflavones are believed to have anticarcinogenic properties, which may inhibit the growth of cancerous cells. The positive health benefits of soy and isoflavones are clear.

How much do you need?

There are no current recommendations for the amount of soy, or isoflavones, to consume each day for maximum health benefit. Some sources say 40-50 mg isoflavones, or 1-4 servings of soy products, per day appears to be enough to have an influence on our health. People in Asian countries tend to consume much more than this, so the ultimate word is still out, but, 40-50 mg isoflavones/day seems like a good place to start at this point.

Amounts of isoflavones in Joy of Soy recipes:

Recipe Name	mg isoflavones/serving
Tofu Breakfast Burritos	20
Soy Sloppy Joes	17
Friday Night Supper	17
Miso Soup	3
Creamy Herb Miso Dressing	4
Applesauce Cake	7
Zesty Corn Muffins	2
Best Ever Snickerdoodles	1
Healthy Banana Apple Muffins	5
Banana Oat Pancakes	7
Better Bran Muffins	6
Barbecued Tempeh	40
Curried Carrot Soup	5
Pasta with Cream Sauce and Mushrooms	16
Creamy Tomato Soup	48
Tempeh Chili	20
Lemon-Grilled Tempeh	40
Soy Tacos	26
Fruit Smoothie	21
Easy Day Vegetable Lasagna	5
Healthy Chili	20
Overnight Beans and Ham	13
Green Soybean Salad	35
Melissa's Marinated Vegetable and Tempeh Kabobs	20

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