Until the jury sets the record straight and says with confidence that dietary soy is indeed without risk, soy should be eaten in moderation as part of a healthy plant-based diet that also includes lots of fruits, vegetables, nuts, seeds and whole grains.
Soy protein is a still a great substitute for animal protein and dairy, which is high in saturated fat. As a general rule, women need to consume 46 grams of protein per day, while men need to 56 (roughly 0.80 grams of good quality protein/kg body weight/day).
So here's the bottom line, for now:
- Limit soy to one serving a day (no more than 30 milligrams of isoflavones).
- Choose good quality soy such as tofu, tempeh and miso.
- Skip the “frankensoy” processed soyfoods.
- Avoid soy supplements made from isolated soy components such as isoflavones like genistein and daidzein.