Based on the weight of available evidence, I remain convinced that soy is safe and nutritious when eaten in relatively whole and unrefined forms in reasonable amounts. I recommend one to two daily servings, which can include a cup of soymilk, a half cup of tofu, tempeh or green soybeans (edamame) or roasted soy nuts. 

Soymilk provides all the benefits of cow's milk, without the milk protein (casein), which can increase mucus production and irritate the immune system in some people, and milk sugar (lactose), which can cause digestive distress if you lack the enzyme that breaks it down.

Soymilk is made by soaking dried beans in water, grinding them, heating them in water, pressing them, and straining the milk. Soymilk makers for home use are widely available, and people who use them say fresh, homemade soy milk is much better tasting than packaged products. And it will have no additives.

One cup of soymilk contains four to 10 grams of soy protein, and 20 to 40 mg of isoflavones, plant chemicals that may act like estrogen but probably account for soy's protective effect against hormonally driven cancers (especially when soy is part of the diet from early childhood). While soymilk is high in calcium, it doesn't have as much as cow's milk so it is 

important to look for a brand that is fortified with calcium.

2. Say NO to processed soy. That includes soy protein isolate and concentrates, genetically engineered soy foods (typically made from Monsanto's Roundup soybeans), soy supplements, and soy junk foods like soy cheese, soy ice cream, soy oil, and soy burgers. They don't have the thousands of years of traditional use that whole soy foods do, are processed, and contain unhealthy fats and other compounds. I have real concerns about these types of soy."