"The nutrition guidelines for Dr. Dean Ornish Program for Reversing Heart Disease recommends one serving of soy protein a day, including soy milk, because it provides a good replacement for animal protein in addition to its heart-health benefits. Soy milk is abundant in phytochemicals that have been associated with lowering cholesterol such as phytic acid, saponins, isoflavones, trypsin inhibitors, and fiber."

"Moderate amounts of soy do not increase a breast cancer survivor's risk of recurrence or death"

What is Moderate Soy Consumption?

It's one to two servings a day of soy foods such as tofu, soy milk or yogurt, edamame and roasted soy nuts. (One serving averages about 7 grams of protein and 25 mg isoflavones.) Studies have demonstrated up to 3 servings/day — up to 100 mg/day of isoflavones — consumed in Asian populations long-term does not link to increased breast cancer risk.

The Best Soy Food to Choose

· Whole soy: edamame, soybeans, dry roasted edamame or soybeans

· Minimal processed: tofu, (silken, sprouted, firm, extra firm, soft) soy milk and yogurt

· Fermented: tempeh, natto, and miso