Soyfoods Association of North America

It has little fat, no cholesterol and lots of fiber. It’s also high in protein, and it’s complete protein, too. Unlike most vegetarian sources of protein, soy contains all the essential amino acids the human body needs.

Moreover, soy contains heart-healthy omega-6 fatty acids, and eating a few servings a day can lower LDL (bad) cholesterol. Some evidence suggests that it may also build bone, ease hot flashes in post-menopausal women and ward off certain cancers, including those of the colon and prostate. In addition, soy can be processed into almost any form imaginable, and some of its components can be extracted and added to other foods.

So what’s the problem? Soybeans contain estrogen-like compounds called isoflavones, and several early studies suggested that they might fuel the growth of breast-cancer cells, at least in animals. On the other hand, women in Asian countries, who eat lots of soy, have a lower incidence of breast cancer than Western women. And recent studies investigating the connection between soy and breast cancer in humans haven’t uncovered any major concerns.

The bottom line: Soy offers many benefits, though women who have breast cancer and those at high risk for it might want to limit their consumption. If you want to add soy to your diet, try an old standby: stir-fried tofu. But there are other ways to enjoy soy, too. Consumer Reports suggests these six options:

— Grill it. Soy is common in veggie burgers, including two that scored high in its recent taste tests: Morningstar Farms Garden Veggie Patties and Boca All American Flame Grilled Meatless Burgers.

— Go for the pod. Look for edamame, the Japanese word for soybeans. They’re usually sold frozen, still in the pod or already shelled, but they can also be bought fresh. Steam edamame for a few minutes, then dip whole pods into a sauce of your choice — try reduced-sodium soy sauce, sesame oil and chopped ginger and scallion — and squeeze the beans out, directly into your mouth. Or add the beans to salads, casseroles and soups.

— Snack away. Soy is in snacks such as SoyJoy fruit bars. Or try chips such as Garden of Eatin’ Little Soy Blues tortilla chips and Genisoy soy crisps. But watch out for large amounts of sugar or salt in some of those products.

— Go nuts. Try dried soy nuts, including chocolate-covered ones. Or roast your own. Soak dried yellow soybeans in lukewarm water for three to four hours, then drain and spread them on a baking sheet in a 350-degree oven for about 30 minutes. Stir every five minutes or so and remove from the oven when they’re lightly brown. Sprinkle them with your favorite seasoning before serving.

— Drink it. Soy milk comes plain or flavored with vanilla, chocolate, even cappuccino and eggnog. You can also find "light" soy milk that has fewer calories than the regular version.

— Say "cheese." Look for other soy-based "dairy" products, including imitation cheddar and cream cheeses, ice creams, puddings, sour creams and yogurts. They can be lower in fat and calories than their milk-based counterparts. You can even buy soy-based mayonnaise and other spreads.

Copyright 2009. Consumers Union of United States Inc.

For further guidance, go to ConsumerReportsHealth.org. More-detailed information — including CR’s ratings of prescription drugs, conditions, treatments, doctors, hospitals and healthy-living products — is available to subscribers to that site.