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Save Money by Reducing Fat

Let's bring a little home economics into the dieting debate

by Donald Miller I mentioned elsewhere that soybeans have all the essential proteins and fats we need for health. Also I have read that a piece of land producing soybeans for direct consumption can support at least 20 times as many people as the same land producing meat by feeding livestock. I have applied this knowledge by substituting soybeans or tofu or tempeh for about half the meat I formerly used in such dishes as stews, meat and eggs, and so forth. If you are serious about losing weight, but don't want to feel hunger, put a lot of unprocessed vegetables and fruits into your menus, and replace a third to a half of your four legged meat items with traditional soy foods. Also, cut out all refined sugars, limit alcohols, be sure to eat whole grain foods. And make a very rude noise at anyone who says to eat "low carb". Lets look at those suggestions in terms of money. At retail stores, soybeans are now around US $1 per pound, and beef cuts range from about US $2 to US $15 per pound. Another comparison is that soy foods have zero saturated fats, but beef cuts frequently often run from 10 to 50 percent saturated fat. Center for Science in the Public Interest, with reports on-line at www.cspinet.org, tells us "USDA allows ground beef labels to make claims that would be illegal on other foods." "Ground beef accounts for 45 percent of the beef sold in the U.S. and it adds more fat -- and more artery clogging saturated fat -- to the average American's diet than any other single food." "The USDA allows no more than 10 percent fat by weight in most foods that are labeled 'lean.' But the USDA allows ground beef that is up to 22.5 percent fat to be called 'lean.' I recently did the following junior science experiment. I placed a pound of soybeans in a glass dish with more than an equal amount of water. After letting them soak awhile, I had to add more water to cover. This happened again, so I had to transfer all to a larger pot. About an hour of soaking seemed to be enough, so I added enough water to cover the beans about an inch, placed the pot on a stove burner set to medium heat. When the pot started to boil over, I reduced heat to the minimum setting. After a cooking time of about 90 minutes, I withdrew a small bowl of the beans. I had added nothing else to the pot, so I could later play with flavorings a cupful at a time. In retrospect, I probably should have used a pot about four times the size of the dry soybeans, then added about two volumes of water. My first such meal consisted of about 2 cupfuls of beans, various condiments, two slices of whole wheat bread with a light smear of SmartBalance-TM butter substitute (no trans fats), some raw carrots, and water to drink. With no condiments, the bean taste is rather bland, so be willing to try various spices, herb blends, diced garlic and/or onion, pepper, a spoonful of real soy sauce, or whatever. Don't add straight salt unless you sweat a lot. And you might use some lean ground beef as a flavoring, rather than the main dish. By the way, I had no after effects that people sometimes experience from eating other kinds of beans. No cramps, gas, heartburn, and also no hunger. I would welcome soybean recipes that readers invent. Tempeh starts out with more flavor than plain soybeans, but must be purchased or made with controlled fermentation. Whole soybeans can be used right out of the bag. Psst. Hey buddy. Wanna save a buck? Wanna save your life? Then use your brains when you select your menus!

Dr. Donald A. Miller is author of Easy Health Diet, Easy Exercise All Ages, and numerous free articles on health. Seven of ten deaths are caused by preventable diseases.