These technologies have become common on farms because of many benefits they provide for farmers, consumers and the environment.

GPS, sensors, and other digital tools and data analytics are called precision ag, or information technology applied to agriculture, said Dr. Terry Griffin, associate professor at Kansas State University.

“Farming uses technology rivaling the most digital of industries,” Dr. Griffin said. “Just like many of the cars our readers drive, farm equipment collects diagnostic data to push up to the cloud so that the manufacturer and farm operator can access that data for their purposes.”

Oswald became interested in precision agriculture because he wanted to protect the soil on his northwest Iowa farm.

“Our land here is gently rolling and I really wanted to focus on reducing soil erosion. I decided I needed to do something to better hold the soil on our gently rolling slopes,” he said.

Oswald began by reducing tillage – or the amount the soil is disturbed to plant seeds. When GPS technology became available, he used it to take soil samples to get an accurate picture of the soil in specific locations. Now, nearly every piece of equipment on his farm is equipped with precision ag technology. Innovation is now available to ensure exact seed placement, make precise applications of fertilizer and herbicide, monitor yields and guide tractors.

“By deploying technology, we can better place the products we’re putting in the field so we can do more with less,” Oswald said. “It’s like a killer app. Once you use it, you don’t want to quit.”

Farmers use a variety of technologies that work together to give them detailed information about their soil and crops grown for food ingredients and animal feed, such as soybeans, corn and wheat.

“Automated guidance is analogous to self-driving cars – at least for making parallel passes in the farmer’s field. Instantaneous sensors on crop harvesters measure yield, moisture, and quality characteristics every few seconds; and with GPS this data can be georeferenced into a map,” Dr. Griffin said.

That data is then used to determine the optimum plan for each precise location to grow crops using as few resources as possible.

“With knowledge of how soil nutrients vary spatially across the field, prescription of soil fertility amendments can be developed to apply fertilizer at site-specific or variable rates across the field. In the last decade, farm data has been a major consideration, especially with respect to aggregating individual farm data into communities of big data,” Dr. Griffin said.

How does precision ag improve sustainability?

Precision agriculture helps make farming more sustainable in many ways. By precisely applying fertilizer, seed and crop protection products, these state-of-the-art technologies lessen the environmental impact of farming. Farmers can also control their costs, which helps them to be economically viable so they can continue to farm. This also helps to keep food costs affordable as it enables growing more food while using less land.

Dr. Griffin said there have been some unexpected benefits, as well.

“When automated guidance was commercialized about 20 years ago, the technology seemed to have ubiquitous advantages for reducing overlap and allowing equipment operators to work additional hours in a day,” he said. “One of the greatest benefits was not measured with dollars but with satisfaction and improved quality-of-life from less fatigue. The less fatigued equipment operator could translate into greater satisfaction of the entire rural household from improved social relations.”

Looking forward, Dr. Griffin expects more automation to be involved in farming.

“In the past, tedious manual tasks have been automated; in the future, more complex tasks that typically have required humans with advanced skill sets will be automated,” he said. “The first steps have already been completed with data collection via sensors and transferring data to the cloud. Think of how self-driving cars have automated the task of navigating a busy street by replacing the human driver; then apply that type of technology to removing humans from the decision-making process.”

One day, precision farming might be combined with other advances, such as gene editing, to develop plants with disease or drought resistance, Oswald believes. Learn more about gene editing in agriculture.

“I think gene editing has powerful potential for humankind in understanding and addressing issues through genetics,” he said. “Because it is a precise modification, plants could be made better suited for the environment where they’re going to be growing. The next step could be a gene-edited crop that is planted in a specific part of the field.”

Farmers control much of precision ag technology through their cell phones.

“Mobile devices play a key role for each of the players in this system, and the importance of mobile devices is only increasing as precision agriculture becomes the order of the day for 21st-century farmers,” Dr. Griffin said.

Farmers use precision agriculture to apply the latest technology to help them grow enough food using fewer inputs and natural resources.

Developed with support of United Soybean Board.

The post How Do Farmers Use Technologies to Produce More With Less? appeared first on Best Food Facts.

This is an especially exciting time as scientists are seeing their research applied in the field, leading to food that is healthier, better quality and more sustainably produced.

High-oleic soybean oil is the first gene-edited food product available on the market. This heart-healthy oil has zero trans fats, longer shelf life and performs well in baking and frying.

“We wanted to use gene editing to create a soybean variety that was higher in monounsaturated fats and compete effectively with oils like sunflower, canola or olive oil,” said Dr. Dan Voytas, a professor at the University of Minnesota, who helped develop the gene-edited high-oleic soybean.

The innovation was possible because gene editing allows for very precise changes in the plant’s genome, Dr. Voytas said.

Dr. Steve Whitham is working to improve soybeans, an important crop that is used in food, oil and animal feed. One goal of his research is to make farming more sustainable by helping farmers grow more using fewer inputs and natural resources.

“It’s estimated that we lose 15 to 20 percent of the soybean crop to diseases each year,” said Dr. Whitham, professor at Iowa State University and co-director of the Crop Bioengineering Center. “In the last severe drought in 2012, we lost 9 percent of soybean yield. Disease and environmental stress such as drought are important factors that prevent the soybean crop from reaching its full yield potential.”

Researchers are also using gene editing to increase the protein content of soybeans for use in plant-based foods and as a source of feed for animals.

Three years ago, Best Food Facts spoke to Dr. Jessica Lyons at the University of California-Berkeley’s Innovative Genomics Institute (IGI) about using gene editing to improve cassava, an important part of the diet for nearly 1 billion people in the world. The plant contains compounds that can cause people to be poisoned from cyanide if the root has not been sufficiently processed. If people are ingesting the cyanide, over time, this can lead to neurological disorders.

For the team developing the cassava plant, the project has personal meaning.

“Growing up in a Colombian family, I knew cassava by the name yuca. It would be part of many delicious meals at home. So for me, there is a personal connection to working on this crop,” said Dr. Michael Gomez, also of the IGI. “I was surprised to learn about cassava’s toxicity and how it could negatively affect consumers in dire circumstances. Generating non-toxic cassava is a stellar use of the CRISPR technology and has the potential to mitigate global food challenges.”

The researchers are excited to see their research come to fruition.

“We have shown, in three different cassava varieties, that we have completely prevented cyanogenesis. That is, we have used genome editing to make plants that don’t make cyanide,” Dr. Lyons said. Read more about the research here.

What is gene editing?

“Gene editing is a very precise way of modifying genes within a plant cell. The types of edits that we create are no different than the variation in genes that occurs in nature,” Dr. Whitham said.

CRISPR is one common technique used for gene editing. The process is a way of speeding up the natural evolution of genetics.

“Traditional breeding methods can be laborious and time-consuming. With gene editing, the desired DNA alterations can be acquired within a single generation and the end product could be indistinguishable from a traditionally bred crop,” Dr. Gomez said.

How can gene editing help the environment?

In addition to improving food, gene editing can also help farmers control diseases and adapt to changing environmental conditions.

“There are many benefits to the environment by reducing the carbon footprint of producing soybeans, as well as reducing the application of crop protection products,” Dr. Whitham said. “We’re learning more about genes that control plant responses to disease and stress.”

By precisely editing these genes, the plants can be made to better resist disease and withstand stress. Scientists see many ways gene editing can be applied to create climate solutions.

“Genome editing is a great precision breeding tool. Against the backdrop of a rapidly changing climate, there’s an urgent need for new climate-resilient crop varieties, and this tool has the potential to help us breed them more quickly and more precisely than conventional breeding,” Dr. Lyons said. “It can have huge benefits for agriculture, including for disease resistance, and even for climate change mitigation — for example, it could be used to engineer plants with deeper roots that store more carbon in the soil.”

Dr. Voytas said gene editing might be used to develop soybean oil that is similar to palm oil. That enhances sustainability, as palm oil production often leads to deforestation and the oil must be transported great distances.

“We could easily use gene editing to create a palm oil equivalent that is produced locally and sustainably,” he said.

Gene editing is a technology being used to make precise changes in genetic material to improve food quality and increase the sustainability of farming and food.

Developed with support of United Soybean Board

The post What Benefits Can Gene Editing Bring to Food Quality and Sustainability? appeared first on Best Food Facts.

From salad dressings and sauces to the oil for your fried favorites, a better-than-ever soybean is making a big splash thanks to gene editing.

It’s an evolution of plant breeding that shows tremendous promise in helping farmers preserve our planet and improve our food.

Through gene editing, we now have a high-oleic, heart healthy oil made from soybeans – the first commercially available gene-edited food product. With zero trans fats, this odorless, colorless, neutral-flavored oil also has a longer shelf life and performs well under high heat conditions like baking and frying making it ideal for cooks in kitchens around the world.

Farmers have begun growing high-protein gene-edited soybeans, too, helping to meet the growing demand for plant-based foods and improving feed for animals and fish.

Growing soybeans in a more sustainable way – growing enough food using less land and water has farmers across the U.S. excited about gene editing.

Whether it’s growing healthy, abundant crops, caring for the environment or enhancing our favorite foods gene-edited soybeans are making waves and it’s just the beginning of great things to come.

The post Gene Editing and Soy For Healthier Food and a Healthier Planet appeared first on Best Food Facts.

Balance is key, according to Sheena Gregg, registered dietitian and assistant director of the Department of Health Promotion and Wellness at the University of Alabama.

“In addition to helping our body fight disease, consuming a balanced diet helps our energy levels, improves our mental health and aids in our body’s overall growth,” she said. “It can also play a role in weight management.”

Protein is Essential

Protein is particularly important. While it’s often thought of as something to eat when it comes to losing weight or reaching fitness goals, protein plays a versatile role in our bodies and is an essential component to our diet, she said.

“When translated from its Greek origin, protein means ‘of prime importance.’ Whenever the body is growing, repairing or replacing tissue, proteins are involved,” said Gregg.

Both animal and plant-based protein sources are important, as they provide needed amino acids, as well as an additional package of vitamins and minerals specific to the various food groups. “Having both animal and plant proteins as part of a balanced diet minimizes the risk of overall nutrition deficiencies,” she said.

Protein plays several roles in our body such as serving as a building block to our body tissues, facilitating chemical reactions as enzymes, regulating body processes by functioning as hormones, serving as antibodies to protect the body against diseases, providing fuel when our glucose intake is inadequate, as well as many other functions.

Animal vs. Plant

“Animal protein is often considered a better source of protein compared to plant-based proteins due to the amino acid content,” said Gregg. “Animal protein is frequently referred to as a ‘high quality protein’ or ‘complete protein’ as it provides all nine of the essential amino acids that are needed by the human body through diet.”

In addition, animal proteins also have a higher level of bioavailability compared to plant-based proteins, meaning that they are more easily digested, absorbed, and utilized by the body compared to their plant-based counterparts, she said.

Most plant-based proteins are “incomplete proteins” as they are missing one or more essential amino acids and cannot exclusively support protein synthesis. They must be eaten in combination with other foods to be complete. An exception to this is soybeans.  Soybeans are a “complete” protein, providing all nine essential amino acids.

“There are several micronutrients of concern for those who omit animal proteins from their diet due to these nutrients either being found exclusively in animal products or are not as easily absorbed in plant-based sources. These nutrients include but are not limited to Vitamin B12, Vitamin D, zinc, and iron,” said Gregg.

In fact, it would take approximately nine cups of chopped kale to equal the same amount of protein in three ounces of lean ground beef.

In addition to being high quality protein sources for the body, there are other benefits to including animal protein.

“As a common protein source in grocery stores, consumers often find animal proteins to be frequently on sale and a cost-effective component to meals. Additionally, items such as hard-boiled eggs can be a convenient grab and go option that is a nutrient dense choice for the consumer,” said Gregg.

Research also suggests that consumption of animal proteins can lead to better satiety levels compared to plant- based proteins, thus playing an important role in weight management.

Soy Stands Out

There is one plant protein that stands out.

Though most all plant-based proteins are incomplete, soy protein is an exception as it contains all nine of the essential amino acids needed by the body.

“For those following a vegetarian or vegan diet, soy protein can be a convenient way to get adequate protein in the diet and is often utilized in the food industry for meat-alternative vegetarian products such as burger patties, vegan sausage patties, soy crumbles and vegan protein powders,” said Gregg.

While vegan diets have increased in popularity over the last decade, Gregg said incorporating protein from a variety of sources, plant and animal, can aid in optimal health.

“Both quality plant sources and lean animal protein like meat, fish, and poultry can provide a rounded nutritional profile to help aid the body in many ways,” she said.

Protein plays an important role in keeping bodies healthy. Incorporating protein from both plant and animal sources provides the most balanced diet.

The post Can Protein Improve Immunity? appeared first on Best Food Facts.

What nutrition does soy and soy foods provide?

Dr. Garden-Robinson: “Soy foods are rich in many nutrients, including protein, which makes them important for people interested in focusing on a plant-based diet, especially a vegetarian or vegan diet.  Soy foods also provide fiber, calcium and iron. As with any plant-based foods, soy contains no cholesterol and is low in saturated fat. The fat found in soy includes heart-healthy polyunsaturated and monounsaturated fats, including essential fatty acids.

“Soy provides B vitamins, which are necessary for producing energy from the foods we eat, and soy foods also provide potassium, phosphorus and iron.  Potassium is important to maintain a healthy blood pressure, while phosphorus is needed for cell growth. Iron is crucial for the production of red blood cells and hemoglobin.”

What are the health benefits of eating soy?

Dr. Garden-Robinson: “Soy may help build strong bones because of isoflavones and other components, including calcium, found naturally in soy. Some researchers have reported that consuming soy foods may reduce LDL (“bad”) cholesterol without affecting HDL (“good”) cholesterol. Others have stated that consumption of soy protein and isoflavones may help reduce blood pressure.

“More recently, researchers have noted that soy’s effect on blood cholesterol may be more moderate than what was reported in prior research. Therefore, in 2017, after reviewing the scientific evidence regarding the relationship between soy protein and heart disease, the U.S. Food and Drug Administration proposed revoking the allowable health claim. The health claim states that “consuming 25 grams of soy protein a day may reduce the risk for heart disease.”  As of May 2019, a final decision had not been made.

“Other researchers have reported that soy may help lower the risk of various types of cancer, including prostate, colon and breast cancer. In addition, some research teams have noted the potential for soy products and a favorable effect on kidney function, skin health and mental health. More recently, researchers are focusing on gut health and the influence of soy fiber on the microbiome.  The research continues, so watch for updates and consult with a dietitian and/or medical care provider before making major dietary changes.”

What are some good options for soy foods?

Dr. Garden-Robinson: “Soy foods have used widely for centuries, especially in Asian diets, so there are numerous types of soy foods available throughout a typical supermarket. Soymilk, tofu, edamame (immature “green” soybeans), soynuts and fermented foods such as tempeh are just a few of the wide range of available soy foods. Soy also is used to create “meat-like” products ranging from soy-based “burgers” to crumbles to use in taco filling.”

Is soy milk healthy? Find out here.

Does soy contain estrogen? Is it something to be concerned about?

Dr. Garden-Robinson: “Sometimes information is shared that soyfoods are “feminizing” for men because of estrogen; however, soy foods do not contain the hormone “estrogen.” They contain isoflavones, which are “phytoestrogens” (“phyto” = plant) that are structurally similar to estrogen but function more weakly.  According to epidemiological studies, Asian women, who consume a higher amount of soy foods, have a lower incidence of the bone-weakening disease, osteoporosis.”

Is it okay for women (and men) to eat soy?

Dr. Garden-Robinson: “We might see some alarming information shared on social media about soy from time to time, but the most recent Dietary Guidelines for Americans stated that “a healthy eating pattern can include a variety of soy food products.”  As we know, anyone can share both positive and negative information online very easily. Many researchers have reported that soy foods may have a variety of health benefits. The research continues to build, so the best advice is to look for reputable sources of nutrition and health information. Be sure to follow the advice of your medical care provider.

Is there a link between soy and breast cancer?

Dr. Garden-Robinson: “Some research has shown breast cancer survivors may reduce their risk of reoccurrence with a fairly small amount of soy (e.g. 1/2 cup of soymilk per day). Other research has shown that having soy foods early in life may decrease the risk of breast cancer later in life.”

Are there any potential health concerns of eating soy?

Dr. Garden-Robinson: “Soy foods are among the common allergens, so any foods that contain soy must list “Contains Soy” with the ingredient statement on food labels.  Sometimes, allergies to soy can be fairly mild, with symptoms such as hives, itching, nausea or vomiting. For some people, eating soy may produce life-threatening symptoms. If people suspect they have an allergy to soy, they should visit with their healthcare providers for further testing.”

Is it possible for someone on a plant-based/vegetarian diet to consume too much soy?

Dr. Garden-Robinson: “As with any diet, variety is important. If you focus too much on a particular food, you may miss nutrients that you need in an overall healthy diet.”

Anything else you’d like to add?

Dr. Garden-Robinson: “If you have never tried certain soy foods, consider exploring the options. Soy foods are located throughout grocery stores. For example, you can find soy foods in the frozen food aisle as soy crumbles, soy ice cream and edamame, among others. You can find soy foods in canned form, as soy flour and in snack mixes or soy nuts.”

Soy contains protein, as well as fiber, calcium and iron. Soy has been shown to have health benefits including building strong bones, reducing the risk of certain types of cancer and lowering cholesterol. Soy contains plant estrogens that do not affect humans.

For more information:

Is soy consumption good or bad for the breast?

Soy and health update: Evaluation of the clinical and epidemiologic literature

U.S. Food and Drug Administration Statement

The post Is Soy Good or Bad For You? appeared first on Best Food Facts.

The Food Allergy Research and Resource Program at the University of Nebraska-Lincoln has been researching the issue for more than 20 years. Dr. Melanie Downs is an assistant professor with the program. Her research focuses on the identification, characterization, and detection of food allergens. She also works with the food industry on food allergen management. We asked her some of the questions we’ve received at Best Food Facts.

What is the cause of most food allergies?

Dr. Downs: “A food allergy occurs in certain individuals whose immune systems have generated a particular type of antibody — IgE – which specifically recognizes proteins from a particular food. After these IgE antibodies have developed and the person consumes the food in question, interaction of the food proteins with the IgE antibodies will result in the release of substances in the body (e.g histamine), which will cause symptoms of an allergic reaction.”

“While it has been known for many years that food-specific IgE is required to develop a food allergy, it’s still unknown exactly why certain individuals develop IgE against foods and other individuals don’t.  Having food-specific IgE antibodies is necessary for an allergic reaction but some individuals who have such antibodies do not experience allergic reactions on ingestion of the food.”

If someone is allergic to soy, what is the part of the food that causes a reaction?

Dr. Downs: “The food components responsible for soy allergies, like nearly all food allergies, are the naturally occurring proteins in the food. Foods can have a number of different allergenic proteins, and allergic individuals may react to one or more of these allergens.”

If you are allergic to soy, should you avoid foods cooked in soy oil? Find out here.

What are the typical reactions that indicate a food allergy?

Dr. Downs: “The symptoms of an allergic reaction to foods can involve various different organ systems, including the following:

• skin – hives, swelling, eczema
• respiratory tract – runny nose, throat swelling, asthma
• gastrointestinal tract – nausea, vomiting, abdominal pain
• cardiac system – low blood pressure, arrhythmia

“Severe allergic reactions can also result in anaphylaxis, shock, and death. The type of symptoms experienced during a food-allergic reaction can vary widely between allergic individuals and between reactions for a single individual.”

What’s the difference between a food allergy and a food intolerance?

Dr. Downs: “The primary difference between food allergies and food intolerances is that the biological mechanisms for food allergies involve the immune system, while the mechanisms for intolerances do not. In most cases, food allergies are also generally considered to present more severe and immediate health risks than intolerances; sulfite-induced asthma is an exception as it is not an allergic reaction but can cause immediate and severe reactions.”

Do soy allergies usually begin in childhood or later in life?

Dr. Downs: “Soy allergies have historically developed most commonly in infancy or early childhood, which is similar to milk, egg, and wheat allergies. The development of soy allergy in infancy may be related to the use of soy formula as a substitute for milk formula.  As that practice is decreasing, the prevalence of soy allergy in infancy may decrease as well.  It is possible to develop a food allergy later in life as well.”

Are soy allergies becoming more common?

Dr. Downs: “While there is some evidence that food allergies in general are becoming more common, it is difficult to get good estimates of the prevalence of allergies to some individual foods, including soy. If the rates of soy allergy are increasing at all, they do not appear to be increasing any faster than other food allergies.”

What are some common misconceptions about food allergies?

Dr. Downs: “Some consumers with histories of serious allergic reactions do not seek advice from an allergist and do not carry the life-saving drug, epinephrine. They should do both.”

Food allergies are caused when a person’s immune system creates a particular type of antibody. Soy allergies are caused by the protein. Reactions can vary; if you have a serious reaction, consult with a physician.

The post Think You Might Have a Soy Allergy? appeared first on Best Food Facts.

Soy is one of the eight most common food allergens. Soy oil is frequently used in food preparation and those with allergies need to know if it is okay to eat foods cooked in soy oil and what foods you should avoid if you’re allergic to soy.

We asked Dr. Melanie Downs, an assistant professor with the Food Allergy Research and Resource Program at the University of Nebraska-Lincoln, to help us understand some of the science about food what causes food allergies and what foods to avoid to be safe.

The good news: “There is no need for soy-allergic individuals to avoid soy oil. Soy-allergic individuals may wish to avoid cold-pressed or expeller-pressed soy oil but this type of oil is rarely used as an ingredient in processed foods,” Dr. Downs said.

She explained that oil is usually safe because the part of the food that triggers an allergy is in the protein portion of the soybean.

“The food components responsible for soy allergies, like nearly all food allergies, are the naturally occurring proteins in the food. Foods can have a number of different allergenic proteins, and allergic individuals may react to one or more of these allergens,” Dr. Downs said.

Soy oil is safe because it has been processed.

“Soy oil used for cooking and frying has almost always been highly-refined, and these oils contain extremely small amounts of protein,” she said.

She added that studies of people who are soy-allergic have found that highly-refined soy oil is safe for allergic individuals. This is why highly-refined oils are exempt from allergen labeling in the U.S. under the Food Allergen Labeling and Consumer Protection Act of 2004.

However, if you have a soy allergy, it’s important to carefully read labels.

“Allergic individuals should avoid products with other types of soy-derived ingredients declared on the label. It is also important to note that FALCPA allows manufacturers to declare allergens in one of two ways on the product label, in the ingredient statement or in a “Contains” statement. If a product has a Contains Soy statement, allergic consumers likely want to avoid that product because the ingredient statement itself may not identify all soy-derived ingredients in plain language,” Dr. Downs said.

If you think you have a food allergy or know you do, Dr. Downs said it’s important to talk to a health care provider and follow their advice.

“Some consumers with histories of serious allergic reactions do not seek advice from an allergist and do not carry the life-saving drug, epinephrine. They should do both. Soy is less frequently involved in severe reactions but in those small number of cases, getting expert advice and carrying epinephrine are important steps.”

For those with a soy allergy, it is usually safe to eat foods that have been prepared in soy oil. Most commercial soy oil is highly refined and the allergy triggering compounds in the protein have been removed.

The post Should You Avoid Cooking Oil If You Have a Soy Allergy? appeared first on Best Food Facts.

What is protein?

Dr. Zello: “Proteins are composed of amino acids. These amino acids are placed in a precise order by a genetic code specific to each protein. This makes each protein unique and related to its function in the body. All animals and plants contain protein; therefore, one source of amino acids comes from our diet.

“There are two kinds of amino acids, those that our body can make from others amino acids (dispensable or non-essential) and those that have to come from the food we eat (indispensable or essential).  Protein is a macronutrient, along with carbohydrates and fat, thus besides its many functions it also provides energy to the body. Furthermore, protein is our source of nitrogen that we also require to make essential nitrogen-containing compounds.”

Protein has many functions in the body:

• Immediate energy (calories)
• Enzymes
• Hormones (e.g. insulin)
• Structural proteins (e.g. muscle, bone, teeth, skin, blood vessels, hair; nails etc.)
• Immunoproteins (e.g. antibodies)
• Transport proteins (e.g. albumin, hemoglobin, lipoproteins).
• Other essential nitrogen-containing compounds made from amino acids are melanin pigments (skin color) thyroid hormones, neurotransmitters (e.g. serotonin, epinephrine), nucleic acids and creatine.

How much protein does a person need in a day?

Dr. Zello: “The amount of protein an adult needs in a day is based on the weight of an individual, as the more you weigh the more protein one will require. For an adult, the requirement is 0.8 grams per kilogram of weight per day. Therefore, someone who weighs 70kg (155lbs) will require 56g of protein per day. It is usually not a problem to consume this much protein as most adults eat on average 80 to 120g of protein per day. If you are a growing infant or child, or a woman who is pregnant or nursing, protein needs increase.”

What are some sources of protein?

Dr. Zello: “All plants and animal products contain protein. Those proteins that provide all the amino acids that we need are called high or good quality proteins. These would include meats, eggs and dairy products. Some proteins have lower quality as they may be missing or have lower amounts of a specific amino acid. For example, legumes are lower in methionine and grains are lower in lysine. This is not usually a problem as we eat more protein then we need in a day.”

Are there different types of protein that help for athletic performance?

Dr. Zello: “Athletes do not require any different types of proteins as when we eat protein, the protein is broken down to amino acids in our digestive tract to amino acids and are then absorbed in our body. These absorbed amino acids are then used to make proteins and as long as you eat balanced meals you will be getting sufficient amounts of amino acids to meet needs including those of an athlete. As proteins are not stored in our body like fat, the protein that we eat in excess of what we need is broken down and the nitrogen excreted from our bodies.”

Is there anything else you would like to add?

Dr. Zello: “One misconception is that athletes are required to supplement their diet with protein as they are not consuming enough through the food they eat. Part of this misunderstanding is that protein requirements for an athlete may range between 1.2 to 1.7 g/kg per day which is greater than the 0.8 g/kg per day for the non-athlete. However, since we eat more protein than we need to begin with and an athlete will need to eat more calories to perform (expend more calories), the requirement for an athlete will still be met. For example, if an athlete weighing 60kg, consumes 15% of daily calories as protein (rest from carbohydrates and fats), and requires 2700 kcal per day for energy needs, they would be at 1.7 g/kg per day, or the high end of an athlete’s protein needs.”

Protein is an important part of our daily diets and essential for our bodies to function. Animal sources of protein include meat, milk and eggs. Plant sources of protein include soy, peanuts, lentils and chick peas. Both plant and animal protein can be part of a healthy diet.

The post What Are Different Types of Protein? appeared first on Best Food Facts.

Confused about soyfoods? We’re here to help you decide how to incorporate various types of soyfoods into your diet.

Why add soy to your diet?

Soy is a complete protein, and soyfoods are rich in vitamins and minerals including folate, potassium and even fiber in some cases. In the past 15 years, soyfoods have attracted the attention of research scientists around the world for health properties beyond basic nutrition as well. Soy is a versatile bean — it’s found in foods like milk and sauce, and can be added to foods like breads, cereals and meat products, and is also used as a meat substitute in vegetarian products such as soy burgers and soy hot dogs.

Four soyfoods items you can incorporate into your diet include the following:

Miso – This rich, salty condiment characterizes the essence of Japanese cooking. It’s a smooth paste made from soybeans, a barley or grain malt, salt and a mold culture. It is then aged in cedar vats for one to three years. Miso adds great flavor to soups, sauces, dressings, marinades and pates.

Edamame – These large soybeans are harvested when the beans are still green and sweet tasting. They can be served as a snack or main vegetable dish after boiling in slightly salted water for 15-20 minutes. They are a good source of both protein and fiber.

Tofu – Tofu is sometimes referred to as soybean curd and is a soft, cheese-like food made by curdling fresh, hot soymilk with a coagulant. Tofu is a bland product that easily absorbs the flavors of other ingredients with which it is cooked. Tofu is rich in both high-quality protein and B vitamins and is low in sodium. Types of tofu include firm – higher in protein, fat and calcium than other forms of tofu; soft – good for recipes that call for blended tofu; and silken – a creamy product that can be used as a replacement for sour cream in many dip recipes.

Tempeh – A traditional Indonesian food, tempeh is a chunky, tender soybean cake. Whole soybeans, sometimes mixed with another grain such as rice or millet, are fermented into a rich cake of soybeans with a smoky or nutty flavor. It’s a great source of protein and because it is fermented is an excellent source of gut-friendly probiotic bacteria. Tempeh can be marinated and grilled and added to soups, casseroles or chili.

This handy infographic explains some common soyfoods and how you can incorporate them into your diet.
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Soyfoods are growing in popularity. According to the Soyfoods Association of North America, the U.S. retail soyfoods industry totaled $4.5 billion in 2013 — that’s up from $1 billion in 1996. Soyfoods leading the charge include food bars, tofu and edamame. The 2014 Consumer Attitudes About Nutrition, Health and Soyfoods report shows that 31 percent of Americans consume soyfoods and soy beverages at least once a week, up from 24 percent in 2010. And the number of people who say they never consume soy products is down — 26 percent in 2014 versus 35 percent in 2010. The survey also found that 45 percent of consumers actively seek out products that contain soy.

Soy — it’s quite a versatile bean! Some popular soyfoods include:

• Edamame
• Tofu
• Tempeh
• Miso
• Soy Milk
• Soy Nuts
• Soy Nut Butter

People also enjoy soy yogurt, soy nutrition bars and beverages, and use soy flour, textured soy protein and soy protein isolate.

Join us this month as we savor the possibilities of soyfoods!

_{The image “Ediblemame” by Quinn Dombrowski is licensed under CC BY-SA 2.0.}

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