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:
- Reduces blood cholesterol levels by about 12 percent, thus reducing risk of heart disease
- Slows down bone loss which prevents osteoporosis
- Eases menopausal symptoms
- Reduces cancer risk and breast cancer recurrence*
*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’!