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Soy is high in isoflavones. Isoflavones are a type of phytoestrogen. Phytoestrogens are chemicals found in plants that work like estrogens. In some ways, the human body can use them like estrogens.1

Are soy isoflavones effective?

Menopause symptoms. Soy products may improve menopausal symptoms, such as hot flashes. This is based on mixed evidence. So far, studies have used many different soy sources and different measures of success, which are hard for experts to compare. Soy isoflavone (rather than soy protein) studies have shown the most promise for hot flash treatment.2

Are soy isoflavones safe?

Eating and drinking soy on a daily basis has no known risks. For some people, it upsets the digestive system.

The long-term effects of a diet high in soy have not been well-studied. High soy intake can't be considered safe until more research is done.2

Some experts think that soy phytoestrogen does not lead to cancer like estrogen can. But this has not been proven. Experts do not yet know if a high-soy diet is a risk for women who have had breast cancer.2

Making soy a part of your daily diet

Isoflavones are short-acting. If you use soy for health reasons, try to eat it throughout the day, rather than all at once. Try to eat 40 mg to 80 mg of isoflavones each day.2, 1

Remember that soy protein is different than soy isoflavone. A high-protein soy food may or may not have a large amount of isoflavones in it.

Soy comes in many forms, so you have a lot of choices for adding soy isoflavones to your diet.

Isoflavone content of common soy foods
FoodServing sizeTotal isoflavones in milligrams (mg)

Soy protein concentrate

3.5 oz

102, aqueous washed

12, alcohol washed

Miso

½ cup

59

Soybeans, boiled

½ cup

47

Tempeh

3 oz

37

Soybeans, dry roasted

1 oz

37

Soy milk

1 cup

30

Tofu yogurt

½ cup

21

Tofu

3 oz

20

Soybeans, green, boiled (edamame)

½ cup

12

Meatless (soy) hot dog

1 hot dog

11

Meatless (soy) sausage

3 links

3

Soy cheese, mozzarella

1 oz

2

WebMD Medical Reference from Healthwise

Last Updated: May 04, 2012
This information is not intended to replace the advice of a doctor. Healthwise disclaims any liability for the decisions you make based on this information.
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