Here’s why soy is a prime longevity food. Based on scientific research, the U.S. Food and Drug Administration (FDA) has determined that due to soy’s isoflavone (phytoestrogen) content, eating 25 grams of soy protein per day:

*In this study, women who ate the most soy food (between 12 to 46 mg isoflavones per day) lowered their risk of breast cancer recurrence by 27%.

Protective Protein and Isoflavone Content in Common Soy Foods

  • 3 oz tempeh = 13 gm soy protein / 51.5 mg isoflavones
  • 3 oz tempeh, cooked = 13 gm soy protein / 30.3 mg isoflavones
  • 1 oz of soy nuts (about 1/4 cup) = 12 gm soy protein / 41.6 isoflavones
  • 1/2 cup of cooked edamame = 11 gm soy protein / 16.1 mg isoflavones
  • 1/2 cup soy yogurt = 9 gm soy protein / 21.3 mg isoflavones
  • 3 oz (1/3 cup) of tofu = 8 gm soy protein / 19.2 mg isoflavones
  • 1 cup soy milk = 7 gm soy protein / 6.2 mg isoflavones

Karen’s Fit Tip: By making your own soy nuts, you control the amount of salt and oil. They make a great snack when you crave something ‘crunchy’!

xo

3 COMMENTS

  1. […] Soy nuts make a great portable, protein-rich snack. Make your own and add your favorite seasonings. A one-ounce serving (about 1/4 cup) of homemade soy nuts contains about 120 calories and 12 gm of soy protein. Here’s why soy nuts are a prime longevity food. […]

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