Guest guest Posted February 28, 2008 Report Share Posted February 28, 2008 Here's some soy and whole grain info from a well known RD that specializes in plant based diets, and it relates to the current discussion. also check out his last month's newsletter (www.JeffNovick.com) that featured his view on soy- basically that soy is okay when minimally processed and in moderation but our definition of moderation may be skewed. D -----Forwarded Message----- >Jeffrey Novick <jeff >Feb 28, 2008 11:20 AM >Soy Intake & Intact Whole Grains: Following Up > >Soy Intake & Intact Whole Grains: Following Up >February 28, 2008 >www.JeffNovick.com > >You can read an online copy of this newsletter at www.jeffnovick.com > >Greetings Everyone! > >I just returned from Santa Rosa, California where I presented 3 lectures at the McDougall Advanced Study Weekend Program. It was a great weekend. From the comedy and entertainment of Dan Piraro, to the informative lecture on sleep by Dr. Wu, to the new lectures from Dr. McDougall, to the endless delicious buffets of food, to the all the wonderful people I met there, the weekend experience was incredible. If you have never been to one of these McDougall Weekend Programs before, I encourage you to sign up for one of the remaining 3 day or 5 day weekend programs very soon, as this past weekend was packed. > >I received several responses to last week's newsletter on soy consumption in China and Japan. Many of you were very surprised to learn how little soy is actually consumed in these countries. Therefore, I am going to include a few more references this week supporting these consumption figures. > >In addition, I received a question about my newsletter on intact whole grains asking for some clarification. In reviewing the newsletter, I realized that there were a few points that could have caused some confusion so this week, I will also clarify those points. > >First, let us take another close look at soy consumption in Japan and China. > >Soy consumption in Japan: > >The Food and Agricultural Organization (FAO) data indicate that the daily per capita intake of soybeans (directly and indirectly via foods made from soybeans) is only 30 grams. As it is generally recognized that FAO data are an overestimate of actual intake, the soy consumption of the Japanese people may be even lower. (1) > >In a smaller study of Japanese men (n = 9) and women (n = 10), soy food intake was on average only 39.2 and 54.4 grams per day (fresh weight) respectively. (2) > >Amongst the long lived Okinawans, a 1949 survey showed the total intake of all beans, not only soy, was only 71 grams per day, which is around 2.5 ounces. > >Soy consumption in China: > >A study which looked at soy consumption and prostate cancer risk in China found the total intake of all soy foods was around 70.1 to 83.8 grams per day. Tofu intake (as part of the total soy intake) was only 26.9 to 31.3 grams per day. (4) > >The famous Cornell China Study, conducted by Dr. T. Colin Campbell, found that legume consumption in China varied from 0 to 58 grams per day, with an average consumption of about 12 grams per day. These figures are for all legume consumption. If we assume that two-thirds of legume consumption is soy, then the maximum consumption is about 40 grams per day, with an average consumption of about nine grams per day. Dr Campbell has also confirmed these numbers to me in personal communications. (5) > >Last, the soy industry's own figures show that soy consumption in China, Indonesia, Korea, Japan, and Taiwan ranges from 9.3 to 36 grams per day. (6) > >As we can see again, soy is more of a condiment in China and Japan than a primary food. Most studies indicate an average intake of less than 50 grams per day. This is the equivalent of less than 2 ounces per day or about 1/2 serving of soyfoods per day. > >Now, let me clarify a few points on " intact whole grains: " > >In the article " Whole Grains and Your Health: Keeping Them Both Intact, " I stated, " Any whole grain kernel that has been ground into a flour . . . has become very calorie dense. " > >Question: " How can this be? If the calorie density of an " intact " whole grain is about 500 calories per pound, then a pound of whole grain wheat, for example, would contain about 500 calories. If you grind it, it will still weigh a pound and, if nothing has been added, will still contain about 500 calories! Your article implies that simply by grinding a grain, you can double or triple the calories. " > >Thanks for the question as I can see how it may have been confusing. > >In the article, I was discussing food products in their final edible form, which is how calorie density is almost always applied. In that form, the differences I mentioned exist. If we were discussing whole grains in their dry storage form, your comments would apply to a point, but we do not consume any of the final edible products in that dry storage form. > >For example, brown rice kernels are 1650 calories per pound in their dry storage form. If we just grind them into flour (as you mentioned) the resulting flour is also 1650 calories per pound (as you also pointed out). But no one eats dry brown rice kernels, or brown rice flour, in their dry storage form, ground up or not. To eat them, we have to make them into edible products. > >So, let’s make them into edible products. > >If we take the dry brown rice kernels and prepare them with water (in a 2:1 ratio of water to brown rice), during the cooking process, the water is absorbed into the kernels, adding weight, but not calories. This lowers the calorie density of the final cooked brown rice (dry brown rice kernels and water) to 500 calories per pound. > >However, if instead, we took the ground brown rice flour and used the brown rice flour to make brown rice crackers the resulting product is around 1648 calories per pound. Why? The brown rice crackers are prepared with very little water added, most of which dries out in the baking process so the final product is considered " dry " . This is why many of these products used to be known as " dry goods " and sold in stores that used to be called “dry good” stores. Also, when we make brown rice crackers we are dealing with a dry product that doesn't have the weight of the water incorporated into the final product, hence the higher calorie density. > >So, in its final edible form, cooked brown rice is 73 percent moisture (from the added water) and around 500 calories per pound. On the other hand, brown rice crackers are less than 5 percent moisture and around 1650 calories per pound. > >Question: You also say it will lose nutritional value. Where does the nutritional value go? " > >Let me clarify. When a grain is refined, the bran and germ, which are excellent source of many nutrients, are removed. It is this removal of the bran and germ that is the primary cause of nutrient loss in refined grains. But now let's look at unrefined but processed whole grains that still retain their bran and germ. > >Whole grains may still have their bran and germ intact but they lose nutrients in other ways during the processing. When the whole grain is processed into whole grain flour, some nutrient loss can occur through several mechanisms, one of which is oxidation. Oxidation of food is caused by enzymes in the food reacting with oxygen in the air. > >The grinding process breaks down the protective outer bran of the whole grain. In addition, the grinding process increases the surface are because the larger intact whole grain is ground into many little pieces. This increased surface area exposes more of the whole grain to light and air resulting in some nutrients being lost through oxidation. It is the same process you see when you cut an apple into slices, and leave the slices out on your plate. > >Visualize this: You slice an apple and leave the slices out on your counter. Almost immediately, those slices begin to turn brown. This ‘browning’ process that you see is called ‘oxidation’ and causes the loss of some nutrients. Ergo, the same process happens with whole grains when one “cuts” or “slices " them into many smaller pieces through the grinding process. The result is the same - oxidation – and, some loss of nutrients. > >In addition, many processed products, like crackers, are heated to a much higher degree, often for a longer period, than what is used in making plain brown rice. As has been shown many times over the years, higher heat applied over an extended period, can increase the loss of some nutrients. > >The following numbers are from the USDA Table of Nutrient Retention Factors (2003) and illustrates the nutrient loss that occurs during the refining and baking process. > >Nutrient Loss In Baked Flour/Meal > >Vitamin C 20% >Thiamin 20% >Riboflavin 10% >Niacin 10% >Vit B6 10% >Folate 30% >Vit A 10% > >In addition, higher-heat cooking of foods can also increase the product of certain unhealthy compounds, i.e. acrylamides. > >I hope this helps clarify these important issues. > >Have another great week, and remember... > >Your Health Is Still Your Greatest Wealth! > >In Health, >Jeff > >(1) Food and Agricultural Organization of the United Nations’ : Soya beans and products food balance sheets for periods 1979-1988. Rome: FAO/UNU, 1984-1990. > >(2) Adlercreutz H, Honjo H, Higashi A, et al. Urinary excretion of lignans and isoflavonoid phytoestrogens in Japanese men and women consuming a traditional Japanese diet. Am I Clin Nutr 1991;54:1093-100. > >(3) Caloric Restriction, the Traditiona Okinawan Diet, and Healthy AgingThe Diet of the World’s Longest-Lived People and Its Potential Impact on Morbidit and Life Span Ann. N.Y. Acad. Sci. 1114: 434–455 (2007). > >(4) Short Communication: Soy and Isoflavone Consumption and Prostate Cancer Risk Cancer Epidemiology, Biomarkers & Prevention Vol. 12, 665– 668, July 2003 > >(5) Diet, Life-style and Mortality in China. A Study of the Characteristics of 65 Chinese Counties: Chen J., Campbell T.C., Li J., Peto R. Oxford University Press, (Oxford, U.K.), Cornell University Press, (Ithaca, NY), People's Medical Publishing House (Beijing PRC), 894 pp. 1991. > >(6) P. Golbitz, " Traditional Soyfoods: Processing and Products, " J Nutr 125 (1995): 570S-572S. > >www.JeffNovick.com > >Take the new poll at the website today. >How Many Servings of Fruit Do You Consume Per Day? > >Recent Blogs >- How To Live To Be 101 >- The Real Weapons Of Mass Destruction >- Keeping It Whole, Grains That Is! >- Another Diet Scam >- Getting More Health Protection, Naturally! >- Where Is The Healthy Food? > > >Recent Newsletters >- Putting Soy Consumption In Perspective >- The Low Fat Imperative! >- In The News Again: Red Meat, Cancer & The Glycemic Index >- Plant Based Diets & Optimal Health: Going All The Way? >- A Little Common Sense & Sanity In A World Gone Mad! > >Recent Discussions in the Support Forum >- The Weapons Of Mass Destruction >- CR-ON? >- Sugar Substitute- Erythritol >- Instant Brown Rice? >- Antidepressants & Diet >- How Much Fat? >- Textured Soy Protein >- How Much Fruit? > > >Upcoming Events - 2008 > >March 9, >Florida Voices for Animal, >Tampa, FL >www.geocities.com/fvaonline/ > >March 10, >Florida Hospital Zephyrhills, >Tampa, FL >www.epmc.org/ > >March 11, 2008 >Holistic Moms Network >Palm Beach County Chapter >Whole Foods >Boca Raton, FL >http://home.homewebs.com/hmnpalmbeachfl/ > >March 15, >Healthy Planet of Brevard, >Brevard, FL >www.healthyplanet.blogspot.com/ > >March 30 - April 5, >The McDougall 10-Day Program >Santa Rosa, CA >www.drmcdougall.com > >April 16, 17, 2008 >BEANS Symposium >Palm Beach Community College >Boca Raton, FL >www.pbcc.edu/x5360.xml > >April 23 - April 30, >The McDougall 5-Day Max Wt Loss Program >Santa Rosa, CA >www.drmcdougall.com > >May 16 - May 25, >The McDougall 10-Day Program >Santa Rosa, CA >www.drmcdougall.com > >June 18 - June 22 >North American Vegetarian Society >Vegetarian Summerfest >Johnstown, PA >www.vegetariansummerfest.org > > >Give the gift of health by forwarding this newsletter to your friends and families. > >The purpose of this newsletter is to educate individuals on the principles of healthful living. The subject matter discussed in this publication is of a general nature and does not constitute medical, legal or professional advice for any specific individual or situation. Readers should seek medical advice for their medical conditions and before beginning a program of diet and exercise. > > >This message was sent by: Jeffrey Novick, MS, RD, 399 E Sheridan St., #408, Dania Beach, FL 33004 > >Powered by iContact: http://freetrial.icontact.com > > Quote Link to comment Share on other sites More sharing options...
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