Much has been said about the health benefits of soy. Soy is a complete protein -- the only non-animal product to boast that claim -- and it benefits cholesterol, lowering levels of LDL, the "bad" cholesterol, and raising HDL, or "good" cholesterol. Its high calcium levels contribute to bone health, and isoflavones (the main phytochemical present in soy), magnesium and boron strengthen bones. Soy is heart healthy, lowering blood pressure, and it may prevent some cancers, like colon cancer. And soy has a wide range of benefits for perimenopausal and menopausal women. However, all of that good news does come with caution. The jury is out on the safety of large amounts of soy for breast cancer survivors and those at risk for breast cancer.
According to BreastCancer.org, those beneficial isoflavones contain high amounts of estrogen, hormones that can make breast cancer cells grow. Organic soy foods seem to be fine when eaten in moderation, but researchers caution against soy supplements, which contain high concentrations of isoflavones. There has been some concern over the estrogen in soy's role in the timing of puberty in girls and boys. But those concerns seem to be overblown, and many dietitians say up to three servings per day - which is far more than most American children eat - is safe. New studies even suggest that it may protect girls from getting breast cancer later in life. Soy is just about a perfect food, with high levels of protein and fiber. It's easy to sneak it into "kid foods," like lasagna and pizza. Try topping a homemade pizza with half soy cheese and half mozzarella or using tofu in lasagna instead of ricotta. As with many foods, enjoy soy in moderation.