Soy has been heralded as a “wonder food,” but not all claims are grounded in science. There is strong evidence that soy may prevent heart disease, but the evidence that soy prevents hormone dependent cancers (breast cancer in women and prostate cancer in men), osteoporosis and menopausal symptoms is less clear.

How much soy is best for heart health?
13-25 grams of soy protein daily can produce a significant cholesterol lowering effect. Here’s how it adds up:
Soy food Grams soy protein
Soy nuts, roasted ¼ cup (50mL)20
Soybeans, cooked ½ cup (125mL)16
Tofu, firm 4 ounces (125g)
Soft 4 ounces (125g)		13
9
Soy beverage 1 cup (250mL)10
Soy sauce 0

Smart Ways to Enjoy Soy
Soy nuts: toss in salads or snack on them (watch the calories!)

Soybeans: toss canned soybeans in soups, chilis and salads. Cook raw soybeans with robust ingredients to mask their bland flavor. Soaking improves their flavor and texture and shortens cooking time

Tofu: the Chinese call tofu “meat without bones”. It soaks up flavor like a sponge and is versatile, easy and fast to prepare. Marinate extra firm tofu with your favorite sauce and serve tofu-vegetable kabobs or stir-fry’s. Blend soft tofu with herbs and spices to make a vegetable dip or creamy salad dressing. For added calcium, look for tofu made using calcium sulphate

Soy beverage: instead of milk, try a fat-free soy beverage fortified with calcium. Use with cereals or as a smoothie

soy sauce, soy oil: sorry, they do not count!