Soy, a low-calorie and low-fat food is recognized by many as a superfood with recognized health benefits. Among the most nutritious of all legumes, it is an inexpensive, vitamin and mineral-rich plant. It has lots of protein, fiber, omega-3 fatty acids, and disease-fighting phytonutrients.
First brought to the United States by Benjamin Franklin in 1760, soy is available in many different forms including soymilk, edamame, tempeh, miso, soy nuts, and tofu. While soy sauce is another form of soy, it is not a good source due to its minimal nutritional benefit and high sodium content.
There are a few things to keep in mind when buying and cooking soy:
- Soybeans are the world’s most common genetically modified food (GMO). If this is something you are concerned with, buy organic or ensure the ‘non-GMO’ label is on the product that you are purchasing.
- Eating soybeans directly as edamame is the least processed way to add soy into your diet. However, soy is so high in nutrients that even in its processed forms, like tofu, it can still provide many health benefits.
- Miso, a fermented form of soy, contains beneficial bacteria. When preparing a meal with it, make sure to add it at the end of the cooking process so these benefits are lost due to prolonged heat exposure.
- Raw soy contains substances that can destroy beta carotene and vitamins B12 and D. To avoid this, make sure to cook soybeans and other legumes to eliminate the potentially harmful compounds in the uncooked produce.
- Not sure how much to cook? Check out the article on Dr. Greger’s Daily Dozen to learn about the amount of legumes you should consume a day.
Top 10 Reasons to Eat Soy…
1. A ‘Complete’ Protein
Protein is comprised of 20 amino acids, 9 of which our body needs but can’t produce. Different sources of protein provide various combinations of these amino acids. Soy is a ‘complete protein’ in that it contains all 9 of these amino acids. .
A half of cup of tofu provides 18-20 grams of protein. Not sure how much protein your body needs? A good rule of thumb is to divide your weight by a third for the approximate number of grams of protein your body needs each day,
2. Solid Source of Iron
A cup of soybeans has about 9 milligrams of iron. Men need 8 milligrams of iron a day while women need 18. Iron has many functions including helping to deliver oxygen throughout our bodies. See below for a recipe on making delicious edamame!
Health Tip: Our bodies absorb iron better when ingested with vitamin C. Consider adding a source of vitamin C into your meal to maximize your body’s use of the iron.
3. High in Fiber
Soybeans have 10 grams of fiber per cup. Fiber helps us live longer by keeping our digestive system functioning normally and protecting us against various cancers, heart disease, and maintaining a healthy weight.
4. High in Potassium
A cup of soybeans has almost 900 milligrams of potassium. That’s about one-third of what our body needs per day. Potassium is necessary for the normal functioning of all cells in our body, so eat up!
5. Protects Against Breast Cancer
Soybeans contain a class of phytoestrogens called isoflavones, an anti-oxidant that helps to reduce the damage caused by free radicals and protect against certain types of cancer. One misconception is the isolates in soy may contribute to the growth of breast cancer. However, studies have shown that soy appears to reduce the risk of developing breast cancer and improves survival rates for those that have had it. The American Cancer Society (ACS): States that a “large body of evidence supports the safety of soy foods” and that studies show decreased risk or no change in cancer risk with soy foods.
6. Decreased Risk of Prostate Cancer
Soy has been studied for its potential role in protecting against prostate cancer, the second most commonly diagnosed cancer among men. A meta-analysis of 30 studies conducted by researchers at the University of Illinois found that higher intake of soy foods and their isoflavones was associated with a reduced risk of prostate carcinogenesis. The analysis reported a statistically significant link between soy consumption and a decreased risk of prostate cancer (PCa).
Research in this area is ongoing as scientists continue to explore how soy and its bioactive compounds may influence prostate health. Interested in learning more? Click here to read additional details about the analysis referenced above.
7. Heart Protection
Research suggests that soy may play a supportive role in heart health. Soy protein has been shown to help lower low-density lipoprotein (LDL), often referred to as “bad” cholesterol, while modestly increasing high-density lipoprotein (HDL), the “good” cholesterol. A review of 46 studies found that soy protein intake reduced LDL cholesterol levels by approximately 3–4% in adults.
In addition, a 2020 study conducted by researchers at Harvard Medical School and Brigham and Women’s Hospital analyzed data from nearly 200,000 individuals. The findings indicated that participants who consumed at least one serving of tofu per week had an 18% lower risk of coronary heart disease compared to those who ate tofu less than once per month, who showed a 12% lower risk. While the difference may seem modest at first glance, even small percentage changes can translate into meaningful reductions in risk at the population level.
8. Blood Pressure
In a regular diet, soy may help you avoid high blood pressure due to its high level of protein and low level of carbohydrates. Sciencedirect.com looked at 17 different double-blind studies that were conducted over a 15-year period and found that regular soy consumption led to a significant improvement in systolic and diastolic blood pressure. Click here to learn more about this study.
9. Brain Health
Although findings are not yet definitive, a 2020 study suggested that soy consumption may be associated with a reduced risk of dementia and Alzheimer’s disease. Research in this area is still evolving, and additional studies are needed to better understand how soy and its bioactive compounds may influence long-term brain health.
10. Menopause
A growing body of research suggests that the isoflavones found in soy may help reduce hot flashes in menopausal women. These plant compounds act as phytoestrogens, meaning they have a structure similar to estrogen and can exert mild estrogen-like effects in the body, which may help ease certain menopausal symptoms.
Studies have also indicated that soy isoflavones may support bone health during menopause. Research has shown potential benefits in slowing bone loss and improving bone density. In one study conducted by the University of Illinois, six months of soy protein intake was associated with increases in both bone mineral content and bone density in postmenopausal women.
In addition to providing phytoestrogens, soy is a source of key nutrients such as calcium and vitamin D, both of which play important roles in maintaining strong, healthy bones.
Ready to incorporate more soy into your meals but unsure where to begin? Start simple. Try replacing dairy milk with soy milk in your cereal, smoothies, or morning coffee. You can also grab a bag of frozen edamame on your next grocery trip and give it a try.
If soy is new to your household, introduce it gradually and give everyone time to adjust. Once it becomes more familiar, experiment with different soy-based recipes to discover what your family enjoys most. Small, steady changes can make a meaningful difference—and before long, you’ll find a rhythm that supports a healthier way of eating.
~ Your Happy Healthy Life!
Warning: There has been some concern for people eating soy while taking MAOIs (monoamine oxidase inhibitors) or thyroid medications. Talk to your doctor first before changing your diet. Also, some people are sensitive to soy. If you make a change to your diet and start noticing negative reactions, stop eating the newly-introduced food.