There is no perfect food out there, but some soy-based foods may come pretty close to claiming that title. Soybeans, edamame and tofu are nutritious options packed with protein and a variety of other nutrients.
But confusion around soy’s benefits — and possible harms — still exists. Find out which types of soy foods are best for you and how to easily work them into your healthy diet.
Why soy is good for you
There are many reasons why it’s worth including more soy foods in your diet. These plant-based options are nutrition powerhouses that provide excellent sources of:
- Protein: Just a half-cup of edamame or tofu packs about 10 grams of protein.
- Healthy fats: Unlike red meat or dairy products, soy foods contain very little saturated fat. Instead, they’re good sources of heart-healthy polyunsaturated fats.
- Fiber: Dietary fiber only comes from plant foods. A cup of edamame provides you with 8 grams of fiber.
- Potassium: That same cup of edamame also packs 820 milligrams of potassium, a mineral that can help lower blood pressure.
- Iron: You don’t have to eat red meat to get enough iron. Soy foods are an excellent source of this important nutrient.
- Phytochemicals: These compounds are found only in plants. In soy foods, you’ll find phytosterols that help control cholesterol and antioxidants that help prevent the DNA damage that can lead to cancer.
It’s important to note that soy is a common food allergen in infants and young children. If you give your kids soy foods, be alert to any signs of allergic reaction (including hives, itching or swelling). The good news is that most people outgrow an allergy to soy before adulthood.
The benefits of eating more plant-based protein
Adding more plant sources of protein (such as tofu and edamame) to your diet, while limiting animal-based ones, has numerous health benefits. According to a recent study, people who got about 43% of their protein from plants had a 19% lower risk of heart disease than those who got only 20% of their protein from plants.
Other research has shown that replacing even some of the meat in your diet (especially red and processed meat) with plant protein lowers your overall risk of dying. The same swap can lower your cholesterol levels and possibly even help you lose weight.
But not all plant-based proteins are equally healthy. Soy is often used to make highly processed fake meats. And while they are still lower in saturated fat than the real thing, most are packed with sodium and other not-so-good-for-you additives.
Does eating soy cause breast cancer?
Despite plenty of evidence to the contrary, the myth that soy increases your risk of breast cancer persists. But even people at high risk of the disease can safely eat soy.
Soy does contain phytoestrogens called isoflavones, which are estrogen-like compounds found in some plants. That has led people to fear that eating too much soy could disrupt hormones in your body and feed estrogen-dependent breast cancer cells.
Those theories have not proven to be true. In fact, some research has shown that phytoestrogens may actually protect against breast cancer.
Easy ways to add soy foods to your diet
Soybeans — and foods made from them — are easy to incorporate into snacks and meals. As part of a healthy, more plant-based diet, try these:
- Edamame: Steam these beans and eat them as a snack or toss a handful into a salad or stir-fry.
- Tofu: Sautee crumbled tofu and use in place of ground beef in tacos, chili or pasta sauce. Bake cubes of firm tofu until crispy and use them in veggie and grain bowls. Blend some silken tofu into a smoothie for a protein boost.
- Tempeh: Sliced and grilled tempeh makes a healthy sandwich filling to replace deli meat.
- Soy milk: Use this non-dairy milk in your cereal and smoothies.
Whether you’re eating a fully plant-based diet, or just trying to replace some meat and dairy, adding soy foods is a healthy diet move.
