The Soy Zone: 101 Delicious and Easy-to-Prepare Recipes

357 Pages·2001·1.8 MB·English

by  Barry Sears

THE

SOY

one
Z

Barry Sears, Ph.D.

To my vegetarian daughter, Kelly,
who inspired me to develop this book
for her and millions of others wanting to
enter the Zone using plant-based protein.
contents

Introduction ix
1 The Health Benefits of Soy 1
2 Enter the Soy Zone 15
3 Zoning Your Kitchen 30
4 Soy Zone Cooking Tips 49
5 Soy Zone Meals 59
6 Modifying Your Favorite Recipes 183
7 Fine-Tuning the Soy Zone Diet 193
8 Your Longevity Report Card: 203
The Tests You Want to Pass
9 Insulin: Your Body’s Dr. Jekyll and Mr. Hyde 211
10 Soy Science 220
11 How the Soy Zone Diet Stacks Up 227
Against the Traditional Vegetarian Diet
12 Frequently Asked Questions 237
13 World Health Implications for the Soy Zone Diet 252
vi CONTENTS
Appendixes
A. Technical Support 257
B. Zone Validation Studies 259
C. Calculation of Lean Body Mass 263
D. Zone Food Blocks for Making Soy Zone Meals 277
E. Synthesis of DHA 290
F. Glossary of Terms 293
G. Resources 303
H. References 306
Searchable Terms 325
Acknowledgments
About the Author
Also by Dr. Barry Sears
Credits
Cover
Copyright
About the Publisher

introduction

d
Do you want to live a longer and healthier life? I know I do.
Unfortunately, I am also genetically programmed for an early heart
attack. For the past two generations most of the males in my family
have died of heart attacks by their mid-fifties. I have inherited these
same poor genes.
I can’t change my genes, but perhaps I can change my genetic des-
tiny by altering the expression of certain genes through the foods I eat.
This may sound like scientific fantasy, but it turns out that food is the
most potent medicine of all. This is because food can indirectly turn
certain genes on and off by altering levels of hormones. I have spent
nearly 20 years researching how the foods we eat affect our hormones
and how these hormones alter our genetic fate. I hope the scientific
odyssey I have embarked upon to prolong the length and quality of my
own life can help you do the same.
The basis of the Zone Diet comes from my background in the
development of intravenous delivery systems for cancer drugs. I learned
that if too little of the drug is administered, the patient dies of cancer. If
the patient gets too much, he will die from the drug’s toxicity. The goal
of the cancer treatment is to maintain that drug within a therapeutic
zone: not too high, not too low. I realized that the same philosophy was
relevant to maintaining food-generated hormones in similar zones, and
our success in reaching that goal depends on the balance of protein, car-
bohydrate, and fat we eat at every meal.
The Soy Zone represents the next chapter of my ongoing scientific
journey, which I have chronicled in all the Zone books I have written in
the last five years. This book will explain how following the Zone Diet