The study clearly shows that the soy phytoestrogen prevents bone loss, and enhances new bone formation, in turn producing a net gain of bone mass. But, the only reason we care about bone mass is that we want to prevent fractures. Is soy food consumption associated with lower fracture risk? Yes. A significantly lower risk of bone fracture associated with just a single serving of soy a day—the equivalent of 5 to 7 grams of soy protein, or 20 to 30 milligrams of phytoestrogens. So, that’s just like one cup of soy milk—or, even better, a serving of a whole soy food, like tempeh or edamame, or the beans themselves.
We don’t have fracture data on soy supplements, though. So, if we seek the types of health benefits we presume Asian populations get from eating whole and traditional soy foods, maybe we should look to eating those, rather than taking unproven protein powders or pills.
Is there anyone who should avoid soy? Well, some people have soy allergies. A national survey found that only about 1 in 2,000 people report a soy allergy. That’s 40 times less than the most common allergen—dairy milk—and about ten times less than all the other common allergens—like fish, eggs, shellfish, nuts, wheat, or peanuts.
This excerpt has been taken from the transcript of this video.
I’ve recently started eating fresh soy beans… they’re delicious!