Summarize the following:
The National Center for Complementary and Integrative Health (NCCIH), a division of the National Institutes for Health, considers soy safe for most people "when used as a food or when taken for short periods as a dietary supplement." When choosing a soy product, it should be whole, organic, and non-GMO instead of refined or processed. Research has indicated, however, that eating large amounts of soy can reduce fertility in women. It may also interfere with the normal development of fetuses and infants fed on soy formulas. Asian societies used soy for centuries without a problem. This is probably because in Asian cuisine, soy is usually used as fermented food like natto, miso, and tempeh. The process of fermentation may change some of the components of soy while leaving the isoflavones, which are the potential disease fighting elements in soy, unchanged and functioning in different ways. Following the recommendations of NCCIH and the American Association of Family Physicians, men and women should eat soy in moderation. This means that adult men and women should limit soy to 25 grams a day. This means you can have one to two servings of soy product a day, like a cup of soy milk or four ounces of tofu. A reasonable recommendations for those under 18 would be about half this amount, or 12 to 13 grams of soy each day. This amount of soy can benefit you by lowering cholesterol and triglyceride levels. The same amount of soy can decrease menopausal hot flashes and maintain bone density. Currently, there is not enough information to provide recommendations about how much soy for women with a history of breast cancer. One of the benefits of soy is that usually soy products are eaten in place of unhealthier options containing more fat. Incorporating soy into your diet adds fiber, vitamins, minerals, and polyunsaturated fats. Soy is a healthier option for protein over red meat. It includes high levels of protein without saturated fat. Soy can be used in place of red meat and dairy products, both of which can be unhealthy.

Summary:
Know how to eat soy safely. Eat soy in moderation. Replace unhealthy foods with soy.