This is another column in a series on Dr. Michael Greger’s Daily Dozen, foods people should eat every day. Although soy was mentioned in last week’s column on legumes, it warrants a separate column.

Soybeans can be found in the frozen vegetable section of most grocery stores. They have been cooked before they are frozen. They make a good snack for adults and children and are usually on the menu as edamame in Asian restaurants. Ask for unsalted.

Tempeh is slightly processed, and because it is fermented, it provides health-promoting bacteria for the gut microbiome. Tofu is more processed, which results in the loss of half its nutrients, but as Greger puts it, “Beans are so healthy that you can throw away half the nutrition and still have a really healthy food.” It is best to choose tofu made with calcium by checking the ingredient list.

Miso is fermented and is often served in Asian restaurants as miso soup. It is salty, but because of the fiber and multiple other nutrients it contains, miso does not cause the rise in blood pressure seen with other salty foods.

Soy milk is processed but has more protein than any other plant milk, with 8 grams in a cup of Silk non-GMO unsweetened soy milk.

Fake meat and cheese are often, but not always, made from soy. Although they are often highly processed and contain large amounts of sodium, it is still healthier to eat these products than the real thing.

In addition to containing the fiber, protein and other nutrients present in other legumes, soy contains estrogen-like compounds called phytoestrogens. Years ago, it was thought that these phytoestrogens posed the same health risks that prescription estrogen has, including increased risk of breast cancer, blood clots, heart attacks and strokes. However, this myth has been disproven.

It turns out that soy phytoestrogens attach to estrogen receptors that benefit health, such as stronger bones and decreased hot flashes and other menopausal symptoms. They do not attach to receptors that cause harm.

Well-done studies show that breast cancer risk is lower in women who eat soy products daily. Men lower their risk of prostate cancer. Regular soy intake lowers cholesterol and improves insulin resistance, the cause of type 2 diabetes.

Three servings of legumes a day are recommended, and with soy products, a serving would be 1 cup of edamame or a half-cup of tofu or tempeh. In Asia, where the breast cancer rate is one-sixth of what it is in the U.S., people eat quantities like that. In the U.S., some people eat much larger amounts of soy in the form of tofu, soy milk and fake meat, and huge quantities of soy negate its benefit.

What about GMO soy?

A large percentage of soy raised in the U.S. and the rest of the world is used to feed livestock, and the majority is genetically modified. Whether GMO products themselves harm human health is still uncertain, and clearly drought-resistant corn, for example, prevents starvation in Africa.

The main problem with GMO products for human consumption is that they usually contain Roundup and other environmental toxins that definitely adversely affect human health. So avoid GMO soy products.