To ensure you’re getting the maxima

To ensure you’re getting the maximal health benefits from your soy foods, I recommend consuming primarily whole soy foods like edamame (green soybeans), tofu, tempeh, soy milk, soy nuts, and products made with soy milk or flour (like some soy cheeses and soy crisps). Processed soy ingredients (such as isolated soy protein) — found in bars, snack foods, and many other packaged foods — leave out many of whole soy’s nutritional components, including vitamins, minerals, and fiber, which means you may be missing out on some of soy’s advantages.

Because whole soy foods are great sources of lean protein, they can help you maintain a healthy weight and increase your lean muscle mass. Unlike most vegetarian proteins, soy is a complete protein, meaning it provides the right ratios of amino acids for optimal use by our bodies. And, since soy is plant-based, it’s naturally low in saturated fat and is cholesterol-free. Some research suggests that eating soy foods may help lower cholesterol levels, improve overall heart health, and help keep your blood sugars in check, which is especially beneficial for individuals with type 2 diabetes.

There is also some evidence that the plant estrogens found in soy foods (called isoflavones) may help increase bone density in women after menopause, which could help prevent osteoporosis. But the jury’s still out and more research is needed before a conclusion can be drawn.

Folate and vitamins B6 and B12 in soy foods may help reduce your risk of cardiovascular diseaseand slow age-related memory decline. These vitamins also nourish your scalp, hair follicles, and growing hair. Folate, in particular, contributes to the production of serotonin, so it may help ward off depression as well as improve your mood. Vitamin B6 also helps create dopamine, a mood neurotransmitter that may reduce PMS symptoms.

Soy foods often contain minerals like calcium, magnesium, and potassium, all of which work together to lower blood pressure. Calcium also helps maintain strong bonesand teeth and may help fight PMS symptoms, and magnesium appears to help the body metabolize carbohydrates, thereby aiding in blood-sugar regulation in individuals diagnosed with or at risk for type 2 diabetes. Magnesium may also help prevent migraine headaches.

Some soy foods like edamame (whole green soybeans) contain high amounts of a specific type of omega-3 fat called alpha-linolenic acid (ALA), which helps reduce inflammation and may reduce risk of cardiovascular disease.

Some people with irritable bowel syndrome (IBS) are especially sensitive to soy foods and experience discomfort after eating them. If you suffer from IBS and find they're problematic, it makes good sense to limit them in your diet.

Although the nutrients in soy foods can make them good food cures for certain health conditions, optimal dietary amounts of soy protein haven’t yet been determined. I suggest incorporating high quality, whole soy foods into your diet a few times each week. If you have a history of breast cancer, it’s always wise to first speak with your personal physician about incorporating soy foods into your diet, although many health organizations and researchers have concluded that moderate amounts of whole soy foods are perfectly safe. In fact, a growing body of research suggests that eating a diet rich in soy foods during adolescence may help reduce the risk of breast cancer later in life.


Bean Curd | Edamame | Miso Soup | Natto | Soybeans | Soy Cheese | Soy Crisps | Soy Flour | Soy Milk | Soy Nuts | Soy Yogurt | Tempeh | Tofu



Bean Curd
Bean curd, also known as tofu, is a soy product that is made by coagulating soy milk and pressing the curds into blocks. Bean curd comes in different varieties from soft to extra firm, and it is used as a meat substitute in vegetarian cuisine. Because it’s made from whole soybeans, bean curd is rich in protein and heart-healthy fats, making it a stellar protein choice for weight loss and weight management, as well as prevention and treatment of cardiovascular disease and type 2 diabetes. It is also an excellent source of iron, which helps maintain healthy hair and nails. When a calcium compound is used as the curdling agent, bean curd is a good source of calcium, which may help reduce blood pressure and maintain healthy bones. Like other soy foods, bean curd contains isoflavones, phytoestrogens that some research suggests may help increase bone density and thereby reduce risk of osteoporosis, especially in postmenopausal women. If you have a history of breast cancer, it’s always wise to speak with your physician about incorporating soy foods into your diet, although many health organizations and researchers have concluded that moderate amounts of whole soy foods, like bean curd, are perfectly safe. IBS sufferers take note: Some people with IBS are sensitive to soy foods and experience discomfort after consuming them.



Edamame
Edamame are green soybeans that grow inside an inedible outer pod. They are a very good source of high-quality carbohydrates and lean protein, which makes them a good food to enjoy if you are trying to lose weight or if you are at risk of cardiovascular disease or type 2 diabetes. Edamame are also rich in omega-3 fatty acids and folate, nutrients that help protect against arthritis and memory loss, moderate mood, and maintain healthy eyes, skin, and hair. The calcium, magnesium, and potassium in edamame help maintain strong bones, reduce blood pressure, and alleviate PMS symptoms. Soy protein also contains plant estrogens, which some research suggests may increase bone density and thereby reduce risk of osteoporosis. If you have a history of breast cancer, it’s always wise to speak with your physician about incorporating soy foods into your diet, although many health organizations and researchers have concluded that moderate amounts of whole soy foods, like edamame, are perfectly safe. IBS sufferers take note: Some people with IBS are sensitive to soy foods and experience discomfort after consuming them.



Miso Soup
Miso soup is a traditional Japanese soup made from miso paste and other ingredients including seaweed, tofu, and scallions. Miso is a seasoning made from fermented soybeans and is generally very high in salt; therefore, if you have high blood pressure it is best to limit consumption of miso soup. If you experience migraine headaches, be aware that miso is a trigger for some people. IBS sufferers take note: Some people with IBS are sensitive to soy foods and experience discomfort after consuming them.



Natto
Natto is a traditional Japanese food made from fermented soybeans. It is rich in soy protein, and phytoestrogens called isoflavones, which some research suggests may help increase bone density and thereby reduce risk of osteoporosis, especially in postmenopausal women. If you have a history of breast cancer, it’s always wise to speak with your physician about incorporating soy foods into your diet, although many health organizations and researchers have concluded that moderate amounts of whole soy foods, like natto are perfectly safe. If you experience migraine headaches be aware that natto may be a trigger, and if you suffer from IBS you may experience discomfort after consuming soy foods.



Soybeans
Young, green soybeans, also known as edamame, are a very good source of high-quality carbohydrates and lean protein, which makes them a good food to enjoy if you are trying to lose weight or if you are at risk of cardiovascular disease or type 2 diabetes. Soybeans are also rich in omega-3 fatty acids and folate, nutrients that help protect against arthritis and memory loss, moderate mood and maintain healthy eyes, skin, and hair. The calcium, magnesium, and potassium in soybeans help maintain strong bones, reduce blood pressure, and alleviate PMS symptoms. Soy protein also contains plant estrogens, which some research suggests may increase bone density and thereby reduce risk of osteoporosis. If you have a history of breast cancer, it’s always wise to speak with your physician about incorporating soy foods into your diet, although many health organizations and researchers have concluded that moderate amounts of whole soy foods, like soybeans, are perfectly safe. IBS sufferers take note: Some people with IBS are sensitive to soy foods and experience discomfort after consuming them.



Soy Cheese
Soy cheese is a cheese substitute made from soybeans and is commonly consumed by vegans and people who are lactose intolerant or have a milk allergy. However, unless fortified with calcium, soy cheese is not a rich source of calcium as are dairy-based cheeses. IBS sufferers take note: Some people with IBS are sensitive to soy foods and experience discomfort after consuming them.



Soy Crisps
Soy crisps are an alternative to potato chips and are generally made from soy flour. Unlike most crunchy snacks, soy crisps offer a good amount of protein, which makes them more filling and substantial. IBSsufferers take note: Some people with IBS are sensitive to soy foods and experience discomfort after consuming them.



Soy Flour
Soy flour is a high-protein flour made from roasted soybeans and is a gluten-free alternative to wheat flour if you have celiac disease. Like other soy products, soy flour contains isoflavones, phytoestrogens that some research suggests may help increase bone density and thereby reduce risk of osteoporosis, especially in postmenopausal women. If you have a history of breast cancer, it’s always wise to speak with your physician about incorporating soy foods into your diet, although many health organizations and researchers have concluded that moderate amounts of whole soy foods, like soy flour are perfectly safe. IBS sufferers take note: Some people with IBS are sensitive to soy foods and experience discomfort after consuming them.



Soy Milk
Soy milk is traditionally made from pressed, mature soybeans mixed with water and usual