Tofu, tempeh and your memory
By Bob Condor
Not surprisingly, the media was quick to report a July study that linked tofu with increased memory loss. As a journalist, I can see the headline is hard to resist. British and Indonesian researchers discovered that older Indonesians (above age 68) who ate high amounts of tofu experienced memory loss at a greater rate than fellow Indonesians who ate tofu moderately.
The study was published in a respected geriatric journal and was funded by an Alzheimer’s research foundation. The researchers pointed out the phytoestrogens or plant nutrients in soy provide “neuroprotection” to the brains of middle-aged individuals (65 and younger) but seem to be potentially too active for the aging brain. More research is needed, said the researchers and the Alzheimer’s officials who commented.
One interesting note that was reported in more complete media reports: Eating large amounts of tempeh, another form of fermented soy that is produced from the whole bean, seemed to actually boost memory in those same older Indonesians. The reason? Probably the higher amount of folate found in tempeh when compared with tofu. Folate or folic acid is B vitamin most widely associated with preventing birth defects when consumed in adequate amounts by expectant mothers. It has been increasingly associated with promoting healthy cell formation (and sustaining the life of cells) in the brain. A daily vitamin B supplement is a feasible protective measure, plus the “B’s” are renowned for fighting off stress.
Here’s the DHB take on tofu: If you are adding some protein to your vegetarian stir-fry, tempeh seems a “safe” choice. But before you skip the tofu option, remember that nutrition research can be more like a marathon than a sprint (to get us in the mindset of this summer’s Olympics in Beijing). You will find lots of warnings about the dangers of soy on the Internet, yet there are plenty of studies that connect soy with healthy immune systems and longevity.
rmal”>For instance, here is some research you might want to consider before bypassing the tofu aisle: Japanese adults eat soy foods, including tofu, at most meals. Japanese women have a lower rate of breast cancer than U.S. women. Japanese men are less prone to prostate cancer than American males and are particularly at lower risk of death from the cancer. Importantly, Japanese adults and children eat moderate to little highly processed soy foods, such as fake hot dogs and veggie burgers made from soy products.
Other studies have shown tofu improves memory (Okinawa adults eating more compared to Americans) and disrupts memory and cognitive function (a Hawaii study that some scientists say might be more about the higher aluminum content in how Hawaiian tofu is produced than the tofu itself).
While researchers work out the contradictory evidence about soy in future studies, we can feel safe adding some tofu and tempeh to our meals to replace meat, especially if vegetarian eating seems to support your health goals. Look for less processed soy foods, which is a familiar message we can glean from pretty much all nutrition research performed in North America, Asia and Europe during the last two decades.
One idea: Buy some frozen edamame (young or baby whole soy beans), choosing the whole pod rather than a shelled version. For a snack or side dish, steam the edamame for about three to five minutes. Drain, place in a bowl and toss with sea salt. Pop the beans into your mouth, catching a bit of salt in the bite, then discard the pod shells.
“Bob Condor is the Daily Health Blogger for Barton Publishing . He is also the Living Well columnist for the Seattle Post-Intelligencer . He covers natural health and quality of life issues and writes regularly for national magazines, including Life, Esquire, Parade, Self, and Outside. He is a former syndicated health columnist for the Chicago Tribune and author of six books, including “The Good Mood Diet” and “Your Prostate Cancer Survivors' Guide.” He lives in the Pacific Northwest with his wife and two 11-year-old kids.
