How Much Soy Should You Eat To Lower Breast Cancer Risk?


So, we know 7 to 18 servings of soy a day may neutralize some of the beneficial effects of avoiding animal protein. At the same time, studies have repeatedly found that women who eat lots of soy appear to have a lower risk of getting breast cancer, and a better risk of surviving breast cancer than those who don’t eat soy. So is there some magic number of soy food servings we should shoot for?

So far we know that somewhere between 7 and 18 may not be so good, so more than 18 definitely gets the axe. This two year study found no effect on IGF levels of adding two servings of soy foods daily, whether they were tofu, soy milk, soy nuts, or the concentrated soy isolate found in plant-based meats, protein bars, or protein powder; still fine.

Still got a big range here. This study suggested 5 to 10 servings a day was bad— increased IGF—so we’re kind of slowly but surely narrowing down the safety window. Same year in Japan; three servings a day cleared the IGF radar. And then, that’s it. That’s all the science we have so far.

The bottom line is that legumes should be a part of everyone’s daily diet, which means lentils, peas, and/or beans, ideally with each of our meals—of which soy is an excellent choice. But, I recommend that we should probably stick to no more than 3 to 5 servings a day.

Doctor’s Notes

This is the fourth in a string of videos on the role plant and animal proteins play in determining levels of the cancer-promoting growth hormone IGF-1. Also see IGF-1 as One-Stop Cancer ShopProtein Intake and IGF-1 ProductionHigher Quality May Mean Higher RiskAnimalistic Plant Proteins; and Too Much Soy May Neutralize Benefits. For the role soy plays in extending breast cancer survival, see Breast Cancer Survival and Soy. And, I’ve got dozens of other videos on soy.

For further context, be sure to check out my associated blog posts: How Much Soy Is Too Much? and Why Less Breast Cancer in Asia?

If you haven’t yet, you can subscribe to my videos for free by clicking here.

In health,
Michael Greger, M.D.

Michael Greger, M.D., is a physician, New York Times bestselling author, and internationally recognized professional speaker on a number of important public health issues. Dr. Greger has lectured at the Conference on World Affairs, the National Institutes of Health, and the International Bird Flu Summit, testified before Congress, appeared on The Dr. Oz Show and The Colbert Report, and was invited as an expert witness in defense of Oprah Winfrey at the infamous “meat defamation” trial. Currently Dr. Greger proudly serves as the Director of Public Health and Animal Agriculture at the Humane Society of the United

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