In heart disease, soy helps lower blood cholesterol and possibly increases the good cholesterol. It might even help prevent some forms of cancer, reduce the symptoms of menopause and provide calcium to prevent osteoporosis. Soy protein is found in flour, tofu, tempeh, milk and isolates. It can be used as is or added to baked foods. Soy isolates provide the greatest amount of disease-fighting soy protein and can be mixed with regular flour in baking.
Soy flour is the next richest source, followed by tempeh, and tofu.
Tofu can be served as an entree or used in dips and desserts. The lowest source of soy protein is soy milk. To reap the health benefits of soy, start adding small amounts to your current eating plan, and add more as you get used to the taste and texture. Any soy will add some health benefits and variety. Copyright 2000, American Dietetic Association.