Based on clinical and epidemiological studies, recommendations for adult intake of soy protein is 15-25 grams per day or 2-4 servings of soy foods per day. Studies done on young girls show the beneficial results for decreasing breast cancer risk and the recommendations are for young girls to be sure to eat at least one serving of soy foods per day. A serving of soy foods is: ½ cup tofu; 1 cup soymilk; or ½ cup edamame. Soy foods are a healthy addition to everyone’s diet unless they have an allergy to soy (which is rare among adults).
Depending on if you are vegetarian/vegan or if you eat a wide variety of foods the amount of soy products recommended would vary. In general, ~ 3 soy protein servings/day is suggested as part of a healthy diet. 1 serving=1 cup of soy milk or 1/2 cup of tofu.
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.
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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.