Estimates show that one-third of Americans now eat soy foods including soy milk, soy burgers, soy dogs and other highly processed products. Soy can be part of a healthy diet.

Soy products help reduce the risk of heart disease. Soy protein lowers both total cholesterol and the so-called “bad” cholesterol or low-density lipoprotein cholesterol. Researchers are now studying whether soy prevents osteoporosis and reduces the menopausal symptoms of night sweats and hot flashes.

Based on soy’s benefit in reducing the risk of heart disease, the Food and Drug Administration approved the use of that health claim by manufacturers on food labels. For a product to carry that claim, the food in the package must contain at least 6.25 grams of soy protein per serving, which means you would need four servings a day to have a cholesterol-lowering effect. That is a lot of soy protein! The food must also be low in total fat, saturated fat and cholesterol.

To gain the benefits of soy, add small amounts to your current eating plan. Increase the amount of soy as you get used to the taste and texture. Keep in mind that soy foods do not taste like the products they are replacing. Soy foods taste different, not bad. Soy patties do not taste like hamburgers. Soymilk does not taste like dairy milk. Try different brands of soy products because taste varies with manufacturer. Keep an open mind. Food technology has afforded many advances in regard to taste and texture, especially in the past few years. Soy foods taste better than they used to and they are easier to purchase and prepare. Soy can be found in foods such as cereals, pastas, sauces and ready-to-serve entrees.

The bottom line is that a balanced diet which includes soy is a good strategy. Following a diet that includes a wide variety of fruits, vegetables and whole grains, in addition to regular exercise, while maintaining a healthy weight, is the best way to help prevent disease.

Soy Suggestions

• Check the ingredient listing. Sometimes soy protein content is not on a product’s label. Unless soy is one of the first three ingredients listed, chances are the product is not a good source of soy.
  
  
• Read the label carefully. The soy protein content in soy milk and other soy beverages is not consistent among brands.
  
  
• Remember that processed soy foods may be high in sodium and may contain significant amounts of saturated fat. Whole soy foods have virtually no fat or sodium.
  
  
• Select soy foods. Until more evidence is available do not use supplements.
  
  
• Try cooking traditional Asian soy foods such as tofu, tempeh and edamame.
  
  
• If you have had breast cancer or are at high risk for thyroid problems or kidney stones, check with your doctor regarding consumption of soy foods and especially soy supplements.