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It has been a dietary staple in Asian countries for thousands of years. Soy, often touted as a low-fat miracle bean packed with quality protein, is native to southeastern Asia and actually, a member of the pea family.

For many years, American nutritionists endorsed a soy-rich diet based on epidemiological studies indicating a lower rate of cardiovascular disease for Asians. Claims that soy had the power to reduce hot flashes, bone loss and bad cholesterol (LDL) aroused the medical and nutritional community.

Some studies suggested that people who consume soy products — soy milk, tofu, soybeans (but not soy sauce) — have LDL cholesterol levels that are about 13 percent lower than those who don’t. Subsequently, in 1999, the Food and Drug Administration approved a health claim stating that 25 grams of soy protein daily, as part of a low cholesterol and saturated fat diet, might reduce the risk of coronary heart disease.

However, in the Feb. 21, 2006, issue of Circulation, the American Heart Association’s Nutrition Committee stated that soy foods reduce LDL less than previously reported. Their findings indicated only a minimal reduction of approximately 3 percent instead of 13 percent. Despite the discrepancy, many nutritionists still recommend soy because of its polyunsaturated fat content, protein, vitamins, minerals, and dietary fiber. Basically, eating soy protein instead of high-fat meat a few times a week is beneficial to your cardiovascular system.

Does soy help prevent osteoporosis? Some studies indicate a small improvement during perimenopause, but not after menopause. Other studies are inconclusive.

It’s probably best to eat soy in moderation if you are at risk or have had breast cancer. Soybeans contain isoflavones, mild forms of estrogen that mimic your own naturally occurring estrogen. Some studies allude to this accelerating cancer while other studies hint at decreasing the chance. Again, conflicting information. Yet, Asian populations with lower rates of breast cancer have been consuming soy all their lives.

In the Mayo Clinic’s Guide to Complementary and Alternative Therapies, their stance is: “Diets high in soy foods do have health benefits. For example, soy is a great source of dietary protein minus all of the fat and cholesterol found in meat. Soy also provides fiber, vitamins, and minerals. But claims that soy can reduce blood cholesterol levels are uncertain. Little is known about soy supplements. Although they appear to be safe, use them under your doctor’s supervision and with the knowledge that they may be of limited benefit.”

You have decided to be adventurous but what is the easiest introduction to soy? Usually adding it in a mixed dish such as soy crumbles in chili, pasta sauce or Sloppy Joes is a tasty start. Since soy absorbs the flavor of the other ingredients, it’s almost undetectable. Next try Boca Burgers in place of hamburgers: Only 90 calories per burger, 14g of protein, 3g fat (0 trans fat), and 5mg of cholesterol; 75 percent less fat than a regular ground beef patty! Load it up with the usual condiments and it will taste like the unhealthy version that you crave.

Move on to soy nuts for a healthy snack, tofu in various consistencies, edamame in salads, but don’t forget soymilk. Who knows? You might actually like soy but you won’t know unless you try it.

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Kay Sager is a certified fitness and aquatic specialist living at Port of the Islands. She is a personal trainer using land and water fitness and teaches swimming. She also has written articles for Physician and Sports Medicine among other publications. Kay can be reached by e-mail: kswimfit@aol.com.