Soy: what to know

Soy gets a lot of mixed press, so let's look at what's known. Soybeans contain isoflavones, plant compounds that can weakly interact with estrogen receptors. That's the root of many worries, but research in people generally finds that moderate amounts of whole soy foods are safe, and they're linked with heart health. Soy has been a staple of many traditional diets for centuries.

It gets murkier with highly processed soy, like the protein isolates and oils in many packaged foods. Most US soy is also genetically modified, so choose organic if you'd like to avoid GMOs. If you have a soy allergy or take thyroid medication (soy can affect its absorption), check with your doctor about what's right for you.

My takeaway: enjoy whole and fermented soy, like edamame, tofu, tempeh and miso, a few times a week.