People who have a family history or another risk factor for diabetes may want to consider adding soy to their diet. Researchers at the University of Massachusetts Amherst say adding soy to your diet can lower diabetes risk and improve insulin sensitivity.

A team of nutrition scientists has identified the molecular pathway that allows foods rich in soy bioactive compounds called isoflavones to lower diabetes risk. They say eating soy foods has been shown to lower cholesterol, lower blood sugar and improve glucose tolerance in people with diabetes.

"Our results suggest that soy isoflavones exert anti-diabetic effects by targeting fat cell-specific transcription factors and the downstream signaling molecules that are important for glucose uptake and thus insulin sensitivity," said study author Young-Cheul Kim.

In addition, the scientists say soy can lower the risk of cardiovascular disease as well.

According to soynutrition.com, diets rich in soy are also believed to improve cholesterol levels, lower the risk of breast and prostate cancers and help manage the symptoms of menopause.

Soy foods contain amino acids, protein, complex carbohydrates, omega-3 fatty acids and vitamins and minerals such as calcium, folate and iron.

Common soy foods include tofu, edamame, soy milk, meat alternatives, miso and soy protein powders.