The truth is, studies have shown that soy CAN do all of that – and more. Soy foods have proven to slow osteoporosis, lower cholesterol, relieve menopausal hot flashes, and provide protection against kidney disease, diabetes complications, tumor growth and hormone-dependent cancers (like cancers of the breast and prostate). In one study, Chinese women on high-soy diets had only half the breast-cancer incidence of women on low-soy diets.

The reason is the isoflavones, a phytonutrient found more abundantly in soybeans than any other food. Isoflavones are a common type of phytoestrogen, which is a plant-derived compound that has effects in the body similar to the human hormone estrogen. Isoflavones are made up primarily of three compounds: genistein, daidzein, and glycitein. Genistein is the component in isoflavones that appears to have the most beneficial properties; in fact, you may have noticed that the word "genistein" has been incorporated into the names of many soy products.

So, how can someone begin to incorporate soy (and those ever-important isoflavones) into their meals without totally altering their diet or having to make an extra trip to health food and specialty markets? It's actually easier than you think – soy hit the mainstream in the last few years, making its products available in most major supermarkets. Soy has become available in a wide array of products: milk, cheese, butter, "meatless meats" like sausage and hamburger, as well as powders, shakes, nutrition and energy bars, and supplements. Don't let all those products overwhelm you. Instead of making huge dietary changes (like giving up meat entirely in place of tofu, or throwing out your regular milk and only using soy milk) try taking small steps, incorporating soy in simple ways. Begin trying soy milk on your cereal once or twice a week, substitute soy cheese for your regular mozzarella, or throw some tofu into a stir-fry. There is no "magic amount" of soy isoflavones that must be consumed to reap its health benefits; researchers do not yet know what is necessary to prevent or treat specific diseases. The best approach is to slowly incorporate soy into an already-healthy diet that includes lots of fruits and vegetables and whole grains.

Material for this article taken from Newsweek International, November 30, 1998, The Soy Connection Newsletter, Vol. 6, No. 2, Spring 1998 and Nutrition Action Newsletter, September 1998.