Iowa Ag Connection - Soyfoods Council Shares Reasons to Choose Healthy Dietary Fat

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Soyfoods Council Shares Reasons to Choose Healthy Dietary Fat
Iowa Ag Connection - 06/20/2018

The multiple benefits of replacing saturated fat with unsaturated fats, such as those found in soybean oil and soyfoods, are highlighted in very recently published studies from three different research groups. The health benefits extend beyond lowering cholesterol levels. Results of these studies make it clear that emphasis should be placed on consuming healthy fat rather than focusing on limiting fat intake.

Replacing saturated fat with monounsaturated fat and polyunsaturated fat can make a positive contribution to the diet. Soyfoods and soybean oil are rich in polyunsaturated fat, contain a moderate amount of monounsaturated fat and are very low in saturated fat. Soyfoods are also excellent sources of high-quality protein, providing approximately 7 to 15 grams per serving. Soyfoods provide all of the essential amino acids in the amounts needed for health, without the large amount of saturated fat that typically comes with animal sources of protein.

Coronary benefits of low-saturated fat diets: In one study published in the Journal of Nutrition, U.S. researchers fed 100 men and women five different diets in random order to determine how these diets affected cholesterol efflux capacity--the ability of the body to remove cholesterol from the arteries. Although each diet was much lower in saturated fat than the usual diet of study participants, the five diets varied in the amount of monounsaturated and polyunsaturated fat they contained. Results showed that the experimental diets increased efflux capacity between 34% and 51%. The authors concluded that the effects on efflux capacity may partially explain the coronary benefits of low-saturated fat diets. The Soyfoods Council reminds consumers that it's easy to substitute silken tofu for part of the mayonnaise or sour cream in dips or potato salad recipes in order to reduce the amount of saturated fat. For example, 1/2 cup of silken tofu has approximately .6 gram of saturated fat, while 1/2 cup of mayonnaise has about 5.7 grams and 1/2 cup of sour cream has approximately 15 grams of saturated fat.

Additional coronary benefits of unsaturated fat: Another study, conducted by British researchers that was published in the American Journal of Clinical Nutrition, also highlights the coronary benefits of unsaturated fat. Researchers examined the effect of fat on the health of the endothelium (a thin layer of cells that line blood vessels). Many scientists believe impaired endothelial functioning is a major risk factor for coronary heart disease. Men and women participating in the study consumed one of three diets for 16 weeks. The diets varied in the amount of saturated, monounsaturated and polyunsaturated fat that they contained. At the study conclusion, both of the unsaturated fat diets increased the number of endothelial progenitor cells, which are cells that play a role in regenerating the lining of the endothelium. The unsaturated fat diets also decreased endothelial injury. Fiber-rich soynuts, edamame and tempeh are all convenient, good sources of polyunsaturated fat.

Looking at the effects of dietary fat types on liver health: Results of a third study conducted in Europe were published in Diabetes Care. The study examined the effect that types of dietary fat have on liver health. The rapid increase in the prevalence of obesity in the past few decades has led to an epidemic of nonalcoholic fatty liver disease (NAFLD)--not to be confused with the type of liver disease that is caused by excessive alcohol intake. NAFLD is strongly associated with insulin resistance (inability to use insulin) and increased risk of developing type 2 diabetes and cardiovascular disease. One of the indicators of NAFLD is an increase in the amount of a type of fat in the liver called triglycerides.

For this study, European investigators overfed 38 overweight men and women for three weeks --an extra 1,000 calories per day of saturated fat, unsaturated fat or sugar. While overfeeding increased the amount of triglycerides in the liver, the extent to which the three diets affected triglyceride levels greatly varied. The group who was overfed saturated fat had a 55% increase in triglyceride levels, whereas unsaturated fat increased triglyceride levels by only 15%. Simple sugars had an intermediate effect, increasing the levels by 33%. Saturated fat also brought on insulin resistance and endotoxemia, or the presence of toxins in the blood.

Soybean oil and whole soyfoods such as canned soybeans are rich in polyunsaturated fat, affordable, and widely available. To find soybean oil on grocery shelves, simply read the labels on bottles labeled vegetable oil. Soybean oil is nearly always marketed and labeled as vegetable oil. When you're adding healthy fat to your diet, soybean oil is a good choice because it has a low saturated fat content and a high polyunsaturated fat content.

Visit The Soyfoods Council website at www.thesoyfoodscouncil.com for more studies about soyfoods and your health, cooking tips and recipe ideas. You'll also find soy nutrition information and ideas for incorporating more soyfoods into your diet.

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