How to consume soy? All soy variations listed below (with the exception of soy curls) are part of traditional Asian diets with soy. They are considered acceptable by Whole Food Plant-Based doctors.

1. Soybeans (whole): we can consume soybeans like any other beans by soaking them overnight and boiling them.
2. Edamame: Edamame are immature soybeans, eaten after heat treatment like blanchind.
3. Tofu & Tempeh: Tofu is popular among those who follow Whole Food Plant-Based guidelines.
4. Soy Milk: Popular among Whole Food Plant-Based folks. We get 2-ingredient soy milk in shops like Trader Joe's and Costco.
5. Soybean Sprouts: Very easy to prepare at home! Populare in Asian cuisine.
6. Miso: Dr Greger explains why miso is okay despite its salt content. He uses miso in his recipes which are other wise SOS-Free (without salt, oils and refined sugars).
7. Soy Sauce: Traditionally prepared soy sauce is different from modern, industrially produced soy sauce.
8. Soy Curls: My understanding is that soy curls (by Butler Foods, for example) are made by cooking whole soybeans in high pressures and temperatures, then using an extrusion machine to give them shape. Thus soy curls are whole foods, just like whole grain pasta or bean pasta.

How NOT to consume soy?

1. Soy Burgers, Soy Chunks, Soy Protein Isolates: These are called 'fake foods' by Dr McDougall. Whole Food Plant-Based advise that we consume them sparingly. Helpful to those who are transitioning to a plant-based diet during the transition period.

Misc:

1. Fermented or Unfermented Soy? Dr Greger mentions that some data suggests that unfermented soy foods may be better.
2. Is Roasted / Baked Tofu & Tempeh Okay? Dr Greger discourages dry heat cooking techniques like grilling, and roasting for high-protein, high-fat foods like nuts, seeds, tofu and tempeh.
3. Soy-Free Tofu: Tofu prepared from other beans like chickpeas, white beans and black beans.