Ron Garner
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 The study showed: a significant statistical relationship between two or more servings of tofu a week and "accelerated brain aging." Those participants who consumed tofu in midlife had lower cognitive function in late life and a greater incidence of Alzheimer's disease and dementia. "What's more," said Dr White, "those who ate a lot of tofu, by the time they were 75 or 80 looked five years older."17
After reading these research findings, what do you think of this so-called healthy alternative to meat and dairy? |
Benjamin H. Natelson, M.D.
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 If your supermarket carries tofu products (look in the coolers in the produce aisle, or even the department that sells sliced cheese and meat products), you can liven up scrambled Egg-Beaters by adding tofu pepperoni (use two to three slices per plate) and tofu cheese slices (I prefer the pepper jack or cheddar with jalapeno). So breakfast consists of a scrambled Egg-Beater omelet with phony pepperoni and phony cheese. No fat and plenty of protein. The easiest way to make this dish is via the microwave. |
Gabriel Cousens
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 In a major ongoing study involving 3,734 elderly Japanese American men, those who ate the most tofu during midlife had up to 2.4 times the risk of later developing Alzheimer's disease. As part of the three-decade-long Honolulu-Asia Aging Study, twenty-seven foods and drinks were correlated with participants' health. Men who consumed tofu at least twice weekly had more cognitive impairment than those who rarely or never ate the soybean curd.32,33 Going further, higher midlife tofu consumption was also associated with low brain weight. |
Benjamin H. Natelson, M.D.
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| If your supermarket carries tofu products (look in the coolers in the produce aisle, or even the department that sells sliced cheese and meat products), you can liven up scrambled Egg-Beaters by adding tofu pepperoni (use two to three slices per plate) and tofu cheese slices (I prefer the pepper jack or cheddar with jalapeno). So breakfast consists of a scrambled Egg-Beater omelet with phony pepperoni and phony cheese. No fat and plenty of protein. The easiest way to make this dish is via the microwave. |
Dr. Edward F. Group III, DC, ND, DACBN
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| The real difference lies in the fact that the Japanese eat fermented soy, which is drastically different from the unfermented soy found in dry soybeans, soymilk, and tofu. Fermented soy products, such as fermented soymilk, tofu, miso, soy sauces, tempeh, and natto, may on the other hand help prevent certain cancers and other diseases.
This may be largely due to the fermentation process increasing the amount of available isoflavones in the soy. Fermentation makes use of live organisms. |
Andreas Moritz
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 Soy milk and commercially produced tofu contain at least two highly toxic enzyme inhibitors. They can increase the risk of cancer and other illnesses. (See more information in "A Note on Legumes and their Digestibility" below. Japanese tofu is properly fermented through a process that takes several years and renders these poisons harmless).
DAIRY
Favor
Butter, unsalted Cottage cheese Ghee
Milk, certified raw (from non-grain fed cows
Reduce
Lassi, sweet Yoghurt, home-made Cream cheese
Caution: With the exception of ghee and butter, use dairy foods very sparingly. |
Thomson Healthcare, Inc.
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 White LR, Petrovitch H, Ross GW et al: Brain aging and midlife tofu consumption. J Am Coll Nutr 19(2):242-255. 2000.
White LR, Petrovitch H, Ross GW et al: Brain aging and midlife tofu consumption. J American College Nutr 19(2):242-255. 2000.
Whitington PF, Gibson R. Soy protein intolerance; four patients with concomitant cow's milk intolerance. Pediatrics 59(5):730-732. 1977.
Wilcox G, Wahlqvist ML, Burger HG, et al: Oestrogenic effects of plant foods in postmenopausal women. BMJ 301(6757):905-906. 1990. |
Ron Garner
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| Those participants who consumed tofu in midlife had lower cognitive function in late life and a greater incidence of Alzheimer's disease and dementia. "What's more," said Dr White, "those who ate a lot of tofu, by the time they were 75 or 80 looked five years older."17
After reading these research findings, what do you think of this so-called healthy alternative to meat and dairy? |
Andreas Moritz
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| GRAINS
Favor
Basmati rice, white Oats, cooked
Whole rice, well cooked, Chia Seeds (super grain)
Wheat cereal, not dry
Wild rice
Reduce
Amaranth Barley Bulgur Couscous
Whole Wheat Pasta Quinoa Rice flour Udon noodles
Unbleached white flour,
Whole wheat flour
A void
Buckwheat Corn
Cereals, dried
Millet Oats, dry White flour pasta
Rye
LEGUMES, BEANS, PEAS Favor
Aduki beans
Mung beans (split or whole)
Pink lentils tofu, fermented and cooked*
Toor dhal
*Soy milk and commercially produced tofu contain at least two highly toxic enzyme inhibitors. |
Benjamin H. Natelson, M.D.
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| Cook the egg and pepperoni for 1 minute; then add the tofu cheese and microwave the dish for another 40 to 60 seconds, depending on the amount of Egg-Beaters you started with. For a change of pace, substitute pieces of smoked salmon or mushrooms instead of the pepperoni. This omelet, plus coffee or tea, is your breakfast. If you drink tea, choose green tea.
Lunch could consist of canned tuna fish or salmon with low-fat mayonnaise and cucumber slices on top of a slice of lettuce. For a change of pace, eat four to six slices of low-fat sliced cheese with mustard, or go with the tofu cheese. |
Ann M. Coulston and Carol J. Boushey
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 For example, tofu may be a good source of calcium if it is precipitated with a calcium salt, but some tofu products have little calcium. By examining either the ingredient list (for a calcium salt) or the Nutrition Facts, it is possible to quickly tell if the product provides substantial amounts of calcium.
For most nutrients, amounts in weights such as grams, milligrams, or micrograms would not be meaningful to most consumers. As a result, the nutrients are shown as a percentage of a daily value (DV). |
Mike Adams, the Health Ranger
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 These tofu 2 Go products are tasty tofu snack products. They come in a variety of flavors, and they have both marinated tofu cubes and a dipping sauce. It kind of reminds me of dipping Chicken McNuggets into that sweet and sour sauce at McDonald's. I don't know if McDonald's still offers that, since I haven't eaten there in probably 7 or 8 years, but I remember growing up I would eat at McDonald's all the time, and one of my favorite items was, of course, the Chicken McNugget items. |
Ann M. Coulston and Carol J. Boushey
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| For example, tofu may be a good source of calcium if it is precipitated with a calcium salt, but some tofu products have little calcium. By examining either the ingredient list (for a calcium salt) or the Nutrition Facts, it is possible to quickly tell if the product provides substantial amounts of calcium.
For most nutrients, amounts in weights such as grams, milligrams, or micrograms would not be meaningful to most consumers. As a result, the nutrients are shown as a percentage of a daily value (DV). |
Andreas Moritz
See book keywords and concepts |
| GRAINS
Favor
Basmati rice, white Oats, cooked
Whole rice, well cooked, Chia Seeds (super grain)
Wheat cereal, not dry
Wild rice
Reduce
Amaranth Barley Bulgur Couscous
Whole Wheat Pasta Quinoa Rice flour Udon noodles
Unbleached white flour,
Whole wheat flour
A void
Buckwheat Corn
Cereals, dried
Millet Oats, dry White flour pasta
Rye
LEGUMES, BEANS, PEAS Favor
Aduki beans
Mung beans (split or whole)
Pink lentils tofu, fermented and cooked*
Toor dhal
*Soy milk and commercially produced tofu contain at least two highly toxic enzyme inhibitors. |
Gabriel Cousens
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| Pizza 1 slice 13 tofu with Added Isolates:
Lite tofu?3 ounces 5 Flour:
Benesoy?High Protein Soy Flour 1 ounce 15
John McDougall, The McDougallNewsletter, April 2005, 4(4), www.drmcdougall.com.
Eliminating soy from your diet can be tough if you are just eating processed vegetarian or vegan. Many pre-packaged and prepared foods contain soy as an ingredient, but it may be listed as "textured vegetable protein" (TVP), "textured plant protein," "hydrolyzed vegetable protein" (HVP), "vegetable oil," or "MSG" (monosodiumglutamate). |
Mike Adams, the Health Ranger
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| These tofu 2 Go products are tasty tofu snack products. They come in a variety of flavors, and they have both marinated tofu cubes and a dipping sauce. It kind of reminds me of dipping Chicken McNuggets into that sweet and sour sauce at McDonald's. I don't know if McDonald's still offers that, since I haven't eaten there in probably 7 or 8 years, but I remember growing up I would eat at McDonald's all the time, and one of my favorite items was, of course, the Chicken McNugget items. |
Bottom Line Health
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| Add a tofu chunk. Slip on two or three onion crescents, followed by a tomato. Repeat.
Grill or broil kebabs for two minutes. Brush them with some marinade. Cook another minute. Turn and cook two to three minutes, until the tofu is hot and the vegetables lightly charred, brushing them with marinade halfway through. Serves four.
Changing Your Goals
Federal recommendations suggest that Americans eat nine servings of fruit and vegetables a day—up from five servings. Consider the recommendations a goal—not a requirement. |
Gary Null and Amy McDonald
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 Serves 2
Carob Banana tofu Pudding_
6 ounces banana, mashed 3 ounces peaches, sliced
3 ounces tofu, cut into bite-size pieces
4 ounces barley malt 6 ounces peach juice 1/2 ounce carob powder 1 teaspoon vanilla
3 heaping teaspoons Egg Replacer pinch of cinnamon
Combine all ingredients in blender. Puree until smooth. Transfer to saucepan and set over medium heat for 5 minutes, stirring frequently. Chill for 45 minutes in refrigerator. |
Gabriel Cousens
See book keywords and concepts |
| Pizza 1 slice 13 tofu with Added Isolates:
Lite tofu?3 ounces 5 Flour:
Benesoy?High Protein Soy Flour 1 ounce 15
John McDougall, The McDougallNewsletter, April 2005, 4(4), www.drmcdougall.com.
Eliminating soy from your diet can be tough if you are just eating processed vegetarian or vegan. Many pre-packaged and prepared foods contain soy as an ingredient, but it may be listed as "textured vegetable protein" (TVP), "textured plant protein," "hydrolyzed vegetable protein" (HVP), "vegetable oil," or "MSG" (monosodiumglutamate). |
| Going further, higher midlife tofu consumption was also associated with low brain weight. Brain atrophy was assessed in 574 men using MRI results and in 290 men using autopsy information. Shrinkage occurs naturally with age, but for the men who had consumed more tofu, lead researcher Dr. Lon R. White from the Hawaii Center for Health Research said, "Their brains seemed to be showing an exaggeration of the usual patterns we see in aging. |
David W. Grotto, RD, LDN
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 Cooked teff can be mixed with herbs, seeds, beans or tofu, garlic, and onions to make "burgers."
Traditional Ethiopian Injera Bread
Adapted from www.BobsRedMill.com
Servings: 10 to 12 injeras • Prep time: 2 to 3 days Cooking time: 2 to 3 minutes
This recipe contains one powerhouse food. ingredients:
'A cup Bob's Red Mill teff flour 1 tablespoon sunflower, peanut, or
3'Ai cups water canola oil
Pinch of salt directions:
Mix ground teff with water and let stand in a bowl covered with a dish towel, at room temperature, until it bubbles and has turned sour. This may take as long as 3 days. |
Bottom Line Health
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| Turn and cook two to three minutes, until the tofu is hot and the vegetables lightly charred, brushing them with marinade halfway through. Serves four.
Changing Your Goals
Federal recommendations suggest that Americans eat nine servings of fruit and vegetables a day—up from five servings. Consider the recommendations a goal—not a requirement. The biggest dietary health improvement comes to people who increase their intake of fruit and vegetables from one serving a day to two. Everything above that brings a smaller benefit. |
Ron Garner
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| Products being marketed to us such as tofu, soy milk, infant formula, soy ice cream, soy cheese, and soy sausage have not undergone the fermentation process. In their report on the Third International Soy Symposium, regarding the US Food, Drug, and Cosmetic Act, held April-May 2000, Sally Fallon and Mary Enig state:
All food additives not in common use prior to 1958, including casein protein from milk, must have gras (Generally Recognized As Safe) status____To this day, use of soy protein is codified as gras only for limited industrial use as a cardboard binder. |
Mike Adams, the Health Ranger
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 Men who eat salad greens, sprouts and tofu are commonly thought of as having somehow lost their masculinity (by the ignorant masses, anyway), whereas those men who gobble down prime rib, milk, pizza, hamburgers, onion rings and sugary sodas are thought of as rugged American men. Real men!
Of course, the truth of the matter is quite different. As nutritional studies clearly show, those men who eat the salad greens, sprouts, superfoods and nutrient-dense ingredients have much higher sperm counts and mobility measurements as well as stronger libido and performance. |
Bottom Line Health
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| If you enjoy soy foods, limit your consumption to two servings per week, and eat them in their whole-food form—as tofu, tempeh, miso and edamame.
•Be wary of herbal remedies. I'm cautious about black cohosh, red clover and other plant remedies that have estrogen-like properties. Research has not demonstrated clearly that they help, and some can have harmful side effects if not properly monitored. However, some women do report good results when they use these remedies. Check with your doctor first. |
Ron Garner
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| What's more," said Dr White, "those who ate a lot of tofu, by the time they were 75 or 80 looked five years older."17
After reading these research findings, what do you think of this so-called healthy alternative to meat and dairy? When you compare this information with the discussion of hormones and xenoestrogens in chapter 9, you will recognize and understand the reasons for many of the health problems that are manifesting in children and adults today. |
J. Douglas Bremner
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 Genistein, an isoflavin ingredient in tofu, has been found to decrease the growth of prostate tissue in animal models. Isoflavin derived from red clover is sold in the U.S. as a supplement for prostate conditions. There are no controlled studies to demonstrate its effectiveness.
Other herbs and supplements promoted for BPH include beta-sitosterol, pygeum extract, pumpkin seeds, garlic rye, grass extract, and magnesium. Controlled studies do not exist for these compounds either. |
Dr. Steve Blake
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 Nuts, seeds, and legumes are healthy sources of calcium. tofu is often set with calcium and can be a very high source of dietary calcium. |
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