In addition, soy foods contain compounds called isoflavones. These isoflavones can help fight or prevent diseases such as heart disease, cancer and osteoporosis. The amount of isoflavones in soy foods is often indicated on the package. Aim for 7 servings of soy foods per week to help prevent disease. This translates to 5 - 10 grams soy protein (or 15 - 20 milligrams isoflavones) per day. For disease reversal (such as lower cholesterol), strive for 14 - 21 servings of soy foods per week, which comes to about 15 - 30 grams soy protein (30 - 60 mg isoflavones) per day.

But don't reach for any food that contains the word soy! You've probably seen soybean oil as an ingredient in many of foods in the grocery store. Soybean oil is NOT a health food! The oil is produced in the processing of the beans by crushing them to separate oil from the protein. Soybean oil contains no isoflavones, and like all oils, is a concentrated source of fat. And if it's partially hydrogenated, it's likely to contain trans fatty acids, which have been shown to increase your risk of heart disease.

If you're at risk for thyroid disorders, you might also want to curb your soy intake. Some research has shown that in the absence of adequate iodine, soy foods may reduce the function of the thyroid gland, thereby inducing hypothyroidism in some individuals. However, if an individual obtains sufficient iodine in his/her diet, soy foods have little to no effect on thyroid function.

Watch your portion sizes too. More soy is not necessarily better! Isoflavones are weaker versions of estrogen, so very high intakes may increase your risk of breast cancer. According to researchers, it's best to you're your intake of isoflavones at no more than 100 mg per day (about 3 servings of soy foods). If you are at high risk for breast cancer already, consult your healthcare provider about the role soy foods can play in your diet.

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