Soy foods contain special compounds called isoflavones. Studies have shown these isoflavones can help fight or prevent diseases such as heart disease, certain cancers and osteoporosis. They may also play a role in lowering cholesterol levels as well as reducing the incidence or severity of hot flashes during menopause.

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.

Despite all the benefits, increasing the intake of soy foods is not advisable for everyone. Soy foods may have a negative effect on the health of certain individuals such as those with thyroid disorders or women at high risk for breast cancer. Always speak to your primary care provider before making any changes to your diet.

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