Guidelines for Healthy Soy Dosing

So we know Soy is Good for You! But in what quantities?

We know that Soy can provide potential health benefits for the prevention and treatment of various lifestyles diseases and conditions, but how much Soy should you be including in your diet?

We also know that a variety of foods contain all nutrients and many phytonutrients, but that only soyfoods contain isoflavones, so any dietary guideline which calls for isoflavone intake is a recommendation to consume soyfoods.

The following doses have been studied in scientific research:

BY MOUTH:

For high cholesterol:

20-50 grams per day of soy protein.

For preventing weak bones (osteoporosis):

40 grams per day soy protein containing 2-2.25 mg isoflavones per gram.

For menopausal symptoms such as hot flashes:

  • 20-60 grams per day of soy protein providing 34-76 mg isoflavones.
  • Concentrated soy isoflavone extracts providing 50-120 mg/day of isoflavones.
  • Genistein, a soy isoflavone: 54 mg per day.

For protein in the urine of people with kidney disease:

A diet limited to 700-800 mg/kg soy protein daily has been used.

For diarrhea in infants:

Soy fiber fortified formula containing 18-20 grams of soy protein per litre

For type 2 diabetes:

Touchi extract 300 mg three times daily. Touchi is a traditional Chinese food prepared from soybeans.

For type 2 diabetes in postmenopausal women:

30 grams of soy protein daily, containing 132 mg of phytoestrogens daily for up to 12 weeks.

Soy foods contain variable amounts of isoflavones:

SourceIsoflavones per gram
Soy flour 2.6 mg per gram
Fermented soybeans 1.3 mg per gram
Boiled soybeans 0.6 mg per gram
Soymilk 0.4 mg per gram
Soybean curd 0.5 mg per gram
Fried soybean curd 0.7 mg per gram
Soybean paste 0.4 mg per gram
Soy sauce 0.016 mg per gram

 

The scientific research has been sourced from the a WebMD article.  You can view the original here.