Produced by:

Nutrition and Health Info Sheet: Lori Nguyen, PhD Candidate

Francene Steinberg, PhD, RD

Soy
Sheri-Zidenberg-Cherr, PhD
Center for Nutrition in Schools
Department of Nutrition
University of California, Davis
For Health Professionals January 2016

What is soy?

The soybean is a legume that provides a low-cost

source of plant protein. Soy has been consumed in
Asian nations for many centuries. This food is a low
fat source of protein, fiber, minerals, and
isoflavones (a type of flavonoid, a bioactive plant
metabolite), all beneficial nutrients that may Genistein, a common isoflavone found in soy.

contribute to a reduction in chronic disease risk. Regular intake of this food is thought to be
partially responsible for the lower rates of heart disease, stroke, and cancer observed in
Asian populations.

What are the isoflavones contained in soy?

The isoflavones genistein, daidzein, and glycitein are the isoflavone components of soy
protein. Also known as phytoestrogens, these compounds are structurally similar to the
hormone estrogen, and they interact with estrogen receptors in the body. Many researchers
believe that the isoflavones may be a biologically active component of soy, along with the
soy proteins, that are responsible for the beneficial effects observed after soy consumption.1
Due to concerns that have been raised by the use of hormone replacement therapy, many
researchers are looking to soy as a possible natural alternative to prevent some of the
symptoms associated with menopause.1 While epidemiological studies have demonstrated
that phytoestrogens may alleviate menopausal symptoms, toxicity is not yet determined and
more research is needed before recommendations can be made regarding soy intake for this
purpose.2

What are good sources of soy?

There are many soy products out on the market; however, most of these have undergone such
high levels of processing that much of the nutritional benefit is lost. Below is a listing of high-
quality sources.
 Edamame or Soy Beans
Soy beans are the least processed form of soy protein.
Available in most grocery stores, they can be purchased in
fresh, frozen, or roasted forms. These beans can be eaten
alone, like peas, or added to salads and stir-fries.

Tofu Photo by: Tammy Green via Wikimedia Commons

Tofu, or bean curd, is made by curdling soymilk with a coagulant. Available in both soft and
firm forms, tofu can be used in a variety of recipes to partially replace either meat or dairy
products. Due to the common use of calcium sulfate as the curdling agent, tofu can also be a
good source of calcium. A 1/2 cup serving may contain as much as 130 mg of calcium.

Soymilk
Soymilk is another high-quality source of soy protein that is available in
a variety of forms, including plain, vanilla, and chocolate. It can be
used to replace milk added to coffee, tea, or cereal. A one-cup serving
can have as much as 300 mg of calcium.

Why should people eat soy?

Epidemiological studies suggest that regular consumption of plant-

based protein foods reduces one’s risk for chronic diseases such as
Photo by: LinasD via Wikimedia Commons cancer, and heart disease.3-7 Plant-based foods, such as soy, can
provide the body with beneficial agents including vitamins, minerals, fiber, and flavonoids.
Numerous clinical trials have investigated the potential of soy to protect against the risk of
chronic disease. Below is a listing of some of these findings.

Soy and Heart Disease

Isoflavones have been associated with lowering total and
LDL cholesterol, and increasing HDL cholesterol, reducing
LDL oxidation, and improving vascular function, possibly
reducing the risk of coronary artery disease.3-5 Consumption
of soy has been associated with modest improvements in
lipoproteins and blood pressure; however, consumption of
soy protein-rich foods may indirectly reduce heart disease
risk if it serves as a substitute for animal protein, which
contains saturated fat and cholesterol while soy does not.5

Soy and Cancer

Numerous studies have investigated the anticarcinogenic properties of soy. It has been
suggested that soy isoflavones may provide antioxidant defense, DNA repair, and inhibition
of cancerous cell growth.7 Regular consumption of soy protein by healthy adult populations
has been associated with a reduction in risk of both breast and prostate cancer. As with any
significant dietary change, women with breast cancer or elevated risk for this disease should
consult their physician before adding soy to their diet.

Soy and Osteoporosis

Due to the similarity in the structures of the isoflavones and estrogen,
several studies are investigating the ability of isoflavones to reduce the
rapid rate of bone loss that is associated with the onset of menopause.
However, recent clinical trials are reporting minimal effect of these soy
isoflavones on bone loss in postmenopausal women.8,9

Soy and Diabetes

Habitual consumption of soy may help to reduce the risk of Type 2
Diabetes.10 Soy has also been shown to help manage symptoms of diabetes by decreasing
postprandial hyperglycemia, improving glucose tolerance, and decreasing amounts of
glycosylated hemoglobin.11

Soy and Obesity

A recent observational investigation in postmenopausal women found a favorable association
between regular consumption of soy protein and a lower body mass index, higher HDL
cholesterol concentration, and lower fasting insulin levels.11 More research must be completed
before any firm conclusions can be made.

How much soy is recommended?

According to the American Heart Association and the US Food and Drug Administration
(FDA), soy products have beneficial nutrient profiles and daily consumption of 25 grams or
more of soy protein with isoflavones can help lower cholesterol levels in individuals at high
risk for heart disease.12 An average serving of soy foods provides 6.25 grams of soy protein,
so an individual who is trying to lower his or her cholesterol should aim for eating about four
servings of high-quality soy foods a day. If a breast cancer patient, or person who is at high
risk for this disease, enjoys eating soy, occasional consumption does not appear to pose any
risk; however, these individuals should consult their physicians before adding soy to their
diets.12

Can too much soy be harmful?

Numerous clinical studies have found that daily consumption of

up to 50 grams of soy protein is not only safe, but may also be
effective in improving risk factors for chronic disease such as
some types of cancer, diabetes, and cardiovascular disease.12
There is little basis for concern that excessive amounts of dietary
soy, even in those with or at high risk for breast cancer, will lead to adverse health effects.13,14
Even still, there are many types of low fat, high fiber legume options and eating a varied diet
is recommended to harvest a variety of nutrients.
What are some ways to increase soy intake?

Below is a list of suggestions to help you achieve the American Heart Association and the
FDA’s recommended four servings of soy per day.

Replace some or all of the meat in your favorite recipes with tofu or texturized vegetable
protein (TVP).
• In spaghetti sauce, replace half of your ground beef with TVP.
• In stir-fry or fajitas, replace the usual chicken or beef with cubed
firm tofu.
• In chili, replace half of your ground beef with TVP.
• Make tacos with TVP.
• Add some TVP to meatloaf.

Use silken tofu to replace sour cream, yogurt, or cheese in recipes.

• Make a dip for vegetables with half silken tofu and half sour
cream. Add one package of dried onion soup mix, combine in a Photo by: United Soybean Board
blender, and serve.
• Make a morning smoothie with silken tofu instead of the usual yogurt.
• Replace half of the ricotta cheese with puréed firm tofu in lasagna.
• Use silken tofu to replace the heavy cream in your favorite soup recipe.
• Make a mixture of half sour cream and half silken tofu to use as a low-fat topping on
baked potatoes.

Try some of the new soy products available at the super market.
• Replace your morning breakfast sausage with soy sausage or soyrizo (soy chorizo).
• Try some of the numerous types of garden or soy burgers.
• Use soymilk instead of creamer in your morning coffee or tea or on your breakfast
cereal.
• Use soy nuts as a salad topper or eat them alone as a snack.
• Try soy nut butter and jelly for your next brown bag lunch

Should people take isoflavone supplements?

Although many researchers have attempted to isolate the active component of soy to create
an effective soy supplement, there appears to be some additional benefit provided by
consuming the intact protein particularly for lowering cholesterol. Furthermore, the actual
isoflavone content of any supplement cannot be guaranteed. For these reasons, it is
recommended that people wishing to lower their cholesterol attempt to incorporate high-
quality sources of soy protein into their diet rather than resorting to supplements.
Listed below are some common foods and their soy protein content.
Soy Protein Isoflavone
Food Serving Calories
(g) Content* (m g)
soy burger 1 patty 8 7 100
soy nuts 1 oz 12 38 150
soy milk 1 cup 8 24 100
texturized vegetable protein (TVP) <1/4> cup 14 27 50
tofu 3 oz 9 33 45
†
soy protein bar 1 bar 6 10-15 180
soy breakfast pattie 2 patties 16 4 160
soy flour <1/4> cup 12 33 90
soy beans, boiled <1/2> cup 7 47 190
tempeh <1/2> cup 18 36 200
soy nut butter 2 Tbs 8 0 160
*Obtained from the USDA-Iowa State University database on the isoflavone content of food.
†
Estimated from nutrition label information.

Acknowledgements:

Karrie Heneman, PhD contributed to this Fact Sheet.

References:
1. Song WO, et al. Soy isoflavones as safe functional ingredients. JH Med Food. 2007;10(4): 571-580.
2. Moreira AC, et al. Phytoestrogens as alternative hormone replacement therapy in menopause: What is
real, what is unknown. J Steriod Biochem Mol Biol. 2014;1 143: 61-71.
3. Rangel-Huerta OD, et al. A stystematic review of the efficacy of bioactive compounds in cardiovascular
disease: Phenolic compounds. Nutrients. 2015; 7(7):5177-5216.
4. Anderson JW, et al. Soy proteins effects on serum lipoproteins: a quality assessment and meta-analysis
of randomized, controlled studies. J Am Coll Nutr. 2011; 30:79-91.
5. Eilat-Adar S, et al. Nutritional recommendations for cardiovascular disease prevention. Nutrients. 2013;
5(9):3646-3683.
6. Wu YC, et al. Meta-analysis of studies on breast cancer risk and diet in Chinese women. Int J Clin Exp
Med. 2015; 8(1):73-85.
7. Mahmoud AM, et al. Soy isoflavones and Prostate Cancer: A Review of Molectular Mechanisms. J
Steroid Biochem Mol Bio. 2014; 140:116-132.
8. Alekal DL, et al. The Soy Isoflavones for Reducing Bone Loss (SIRBL) Study: a 3-y randomized controlled
trial in postmenopausal women. Am J Clin Nutr. 2010; 91(1):218-230.
9. Tai TY, et al. The effect of soy isoflavone on bone mineral density in postmenopausal Taiwanese women
with bone loss: a 2-year randomizes double-blind placebo-controlled study. Osteoporosis Int. 2012;
23(5):1571-1580.
10. Soy intake and risk of type 2 diabetes mellitus in Chinese Singaporeans. Eur J Nutr. 2012; 51(8):1033-
1040.
11. Bhathena SJ, and Velasquez MT. Beneficial role of dietary phytoestrogens in obesity and diabetes. Am J
Clin Nutr. 2002; 76:1191–1201.
12. Sacks FM, et al. Soy protein, isoflavones and cardiovascular health. Circulation. 2006; 113:1034–
1044.
 13. Messina M, Soy foods, isoflavones, and the health of postmenopausal women. Am J Clin Nutr. 2014;
100(suppl):423S-30S.
14. Steinberg FM, et al. Clinical outcomes of a 2-y soy isoflavone supplementation in menopausal women.
Am J Clin Nutr. 2011; 93(2):356-357.

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