Which soy foods should I eat, and how much?

Edamame, tempeh, and tofu are healthful foods that can be included in a Nutritarian diet with all other kinds of beans. Unsweetened soy milk without additives is useful in recipes for smoothies, salad dressings, and sauces.

The association between minimally processed soy intake and a reduction in the risk of cancers has been reported over and over again. However, keep in mind that because some is good doesn't mean eating a soy-based diet is healthful; we should not eat lots of soybeans to the exclusion of other beans and other health-promoting foods. Two to four servings a week is reasonable. Variety of natural plants is crucial for obtaining diversity in protective phytochemicals. Avoid isolated and concentrated soy protein; eat a variety of beans such as black beans, chickpeas, and lentils; and enjoy some edamame, tofu and tempeh as well.

"I recommend including soybeans with their beneficial isoflavones, fiber, and plant protein along with other beans, lentils, and split peas in a Nutritarian diet. Edamame, cooked dry soybeans, and tempeh are the most healthful forms. Unsweetened soy milk and tofu are acceptable, but they are missing some of the fiber from the whole soybean."

"Soy flour, oil, lecithin, etc. are not healthful foods. Stick to edamame, tempeh, tofu, unsweetened soy milk."