Soy

Soy comes in a variety of forms including tofu, miso soup, tempeh, and whole soybeans (edamame), and minimally processed soy milk. Soy farming often uses lots of pesticides, so it may be preferable to purchase organic soy when you can.

Soy foods may be protective against hormonal cancers such as breast, endometrial, or prostate cancers. Soy contains isoflavones that are known as phytoestrogens, which means that they bind to estrogen receptors in cells throughout the body. Because of this, in the past, breast cancer patients were told to avoid eating soy foods. Extensive evaluation and study has shown that not only are whole soy foods not dangerous for breast cancer patients, they appear to be protective. This appears to be because when soy binds to an estrogen receptor it reduces its activity instead of stimulating it like estrogen does. The protection from breast cancer is best studied in women or girls who eat more soy foods as young women or adolescents. However, even in adults, consuming soy foods is associated with reduced risk of breast cancer. Soy also provides fiber and other compounds called flavonoids which have multiple anti-cancer effects. Overall, soy intake is associated with reduced risk of colon cancer, prostate cancer, breast cancer, uterine cancer, lung cancer, ovarian cancer, and bladder cancer.

Avoid heavily processed foods

Refrain from eating heavily processed soy-based foods (such as soy hotdogs and other artifical meats). These have not been found to be protective and are likely loaded with salt, artificial ingredients and preservatives. The safety of soy protein isolates or textured vegetable protein (tvp), as well as soy protein powders, has also not been confirmed, so it is probably best to limit their intake. Eating soy in whole food forms can be healthful and delicious.