Download Extra Session - Look AHEAD Trial

High Fiber Eating
Soy
Soy Facts


Soy is classified as a legume.
It is the only plant food that is considered a complete protein because it contains
all 9 essential amino acids.
Health Benefits of Soy

An American Heart Association committee reviewed a decade of studies on the
health benefits of soy. Published in the January 2006 scientific journal,
Circulation, the panel committee found that soy-containing foods and
supplements did not significantly lower cholesterol or blood pressure, as was
once thought. They also found that soy did not reduce symptoms of menopause,
such as “hot flashes”. The effectiveness and safety of soy isoflavones for
prevention or treatment of cancer of the breast, uterus, and prostate are not
established.

Soy products should be beneficial to cardiovascular and overall health because of
their high content of polyunsaturated fats, fiber, vitamins, minerals, and low
content of saturated fat.
Recommendations



Using soy foods to replace foods high in animal protein that contain saturated fat
and cholesterol may be beneficial to cardiovascular health.
Eating soy foods will help increase dietary protein intake and to reduce
carbohydrate or fat intake.
Taking soy isoflavone supplements is not recommended.
Soy Foods








Soy milk, cheese, and yogurt
Tofu
Soy flour
Soynut butter
Cereals with soy (Kashi Go Lean, Zoe)
Meal bars with soy (Luna, Zoe)
Boca Burgers
Roasted soybeans
 Slimfast with soy
1
Do the DASH
Participant Handout
Extra Session
Flaxseed
Health Benefits of Flaxseed

Flax is high in fiber: 1 Tablespoon provides about 3.3 grams of fiber.

Flax contains lignans, a type of phytoestrogen that may reduce the risk of cancer
of the colon, prostate, or breast.

Flax contains omega-3 fatty acids which can increase the “good” HDL cholesterol
and lower total cholesterol, triglycerides and the “bad” LDL cholesterol. It also
may reduce the risk of inflammatory diseases like rheumatoid arthritis.
Recommendations for Flaxseed

Aim to include 1 Tablespoon of flax per day.

Flaxseed can be purchased whole, ground, or as an oil.
o If you buy the whole flaxseed you must grind it in a coffee grinder,
blender, or food processor. Your body can not digest the seed so it would
be excreted whole in your stool without providing any health benefits.
o Ground flaxseed (flour or meal) can be stored in the freezer.
o Flaxseed oil should be kept refrigerated. It should not be used in cooking
or frying, but can be used in salad dressing. Look for flaxseed oil that has
lignans added.

Use flaxseed on yogurt, cereal, or in muffins.

Ground flax can be used to replace unhealthy fats in baking. (see table below)

Flaxseed supplements are not recommended.

Overuse of flaxseed should be avoided by children, pregnant women, and
patients with breast cancer.

Web sites: www.flaxcouncil.ca or www.hodgsonmill.com
How to Replace Unhealthful Fats with Flax Seed
If recipe asks for this
1 TBS. Oil or shortening
1 Whole Egg
Instead try this
3 TBS of ground flax
1 TBS ground flax + 2-3 TBS
water
Note: Foods will brown quicker with ground flax so change baking time accordingly
FYI: Flax oil can NOT be used for cooking or baking
2
Do the DASH
Participant Handout
Extra Session
Lemon-Flaxseed Loaf Cake
Ingredients:
Cooking Spray
1 Tablespoon granulated sugar
¼ cup flaxseed (6 Tablespoons ground flax)
1 cup granulated sugar
2 large eggs
2 cups flour
1 ½ teaspoon baking powder
½ teaspoon baking soda
¾ cup low-fat buttermilk
¼ cup canola oil
2 teaspoons grated lemon rind
1 teaspoon vanilla extract
½ cup powdered sugar
1 Tablespoon fresh lemon juice
Directions:
1. Preheat oven to 350°. Coat an 8X4-inch loaf pan with cooking spray;
sprinkle with 1 Tablespoon granulated sugar. Set pan aside.
2. Place flaxseed in a blender or clean coffee grinder and process until
ground to measure 6 Tablespoons flax.
3. Combine 1 cup granulated sugar and eggs in a large bowl; beat at
high speed of mixer for 3 minutes or until mixture is thick and pale.
4. Combine flour, flax, baking powder, and baking soda; stir well.
5. Combine buttermilk, oil, lemon rind, and vanilla.
6. Add flour mixture to egg mixture alternately with buttermilk
mixture; beginning and ending with flour mixture.
7. Spoon batter into prepared pan. Bake at 350° for 55 minutes or until
toothpick inserted in center comes out clean. Cool in pan for 5
minutes; remove from pan and cool completely on wire rack.
8. Combine powdered sugar and lemon juice; drizzle over top of loaf.
Yield: 12 servings
Nutrition Information: 242 calories, 7g fat per serving
3
Do the DASH
Participant Handout
Extra Session